Sport is indeed very good to do. In addition to making your body fit, exercise can also relieve stress and give a fresh effect on the body. Exercise can increase stamina and also endurance. However, if you do direct exercise without warming up, it can cause injury to muscles and joints. Warming can increase the temperature of your muscles. Warm muscles will increase muscle speed and strength. You can do heating in sequence. Here are 11 basic techniques of movement to warm up before exercise that need to be done to increase muscle strength and minimize injury.
1. Head Warming
First do it on your head first. The first step is bowing the head and pressing the back of the head with both hands. After that, lift your head and one hand lifts your head up. The next movement is to turn your head to the left with your right hand pressing your chin to the left. Then turn your head to the right, position your left hand to press your chin to the right. Drop your head to the left, with your left hand pressing your head to the left side. The last movement is to drop your head to the right, your right hand pressing your head to the right.
2. Shoulder Heating
After the head is finished, you can switch to the shoulder. The shoulder warm-up movement is also simple, first put both hands backwards twice then stretch or straighten the hands twice. After that, point your right hand up and left hand down, then swing back twice alternately. Position your hands like the letter S, by pointing your right hand up, moving your hands sideways twice and doing this motion alternately. Place both hands straight in front, then swing your hands forward then back. The next movement is to stretch both hands to the side, and rotate in slow motion.
3. Hand Warming
After the shoulder is finished, then the next part is the hand. For the hand part, fold both palms and point forward. Feel the stretch in your hand.
The second step is to fold both palms together in an upward direction and bring your legs together.
After that, fold both palms and point to the left side and press the right leg.
Finally, like the third movement, fold both palms together to the right side, and press the right leg.
4. Hip Warming
After the hand movement is complete, then the next is hip movement. To warm up the hips, the first step you should do is to open your legs to the side with your feet aligned, then drop your body forward two feet and place your palms on the floor. The next movement is to still open the width of the foot with the position of the foot parallel, drop the body to the left side twice, position the hand to touch the ankle and position the body upright do not bend forward do this movement alternately left and right. Extend your hands to the side, position your body with a bow, legs are still opened to the side and do movements like a propeller or swing left and right. Next is to place both hands behind the head, legs open to the side, rotate the body to the left and right side twice.
5. Foot Heating
After the hips, you can switch to the legs. The first movement is to open the legs wide, place your hands behind your head, then drop your body down in an upright position. The next movement is to open the width of your feet, place your hands behind your head, break your body left and right. Then place your left foot forward, and place your right foot behind, pressing your body forward and flexing your hips. After that, do the movement with the other foot in the same motion as before.
6. Foot Base Heating
You can also warm up by doing groin movements or the base of the foot.
The first thing to do this warm-up motion is to open your feet to the side with your feet still parallel and your body upright, press down on the count to four, hold your hands to stretch behind your heels, and focus your eyes forward.
7. Position of Basic Standby
The next movement is the basic standby position. To do this, first pull your right leg back and position your left foot in front of your knees while your right foot behind your knees and in a straight position, adjust both feet straight ahead and position your right hand holding your hips and then flex or press your hips towards the front. On the fourth count hold this position. After that, do it alternately by replacing your feet.
8. Stretching Movement
The next movement is to position your hands behind your head, open your legs to the side and position both feet parallel, pressing or dropping the body to the left and right side alternately twice with the position of your feet on the ground. Place both hands behind your head, open your legs to the side, then press your body to the left and right side alternately twice with the position of the foot just the right heel to the floor, and toes up.
9. Combination Movement
To make a combination move, the position returns to basic standby. On the count of one stick the two palms to the floor with the position of the knee must be straight, on the count of two do squat with the position of the arms stretched forward. On the third count, lift your body and straighten your knees again. Put both hands back to touch the floor, on the count of four, relax the body to the back with a view towards the back, position both hands holding the waist
10. Sitting Position
To warm up in a sitting position, the first move you make is to straighten your legs forward, hold your fingers together and face up so that only your heels hit the floor. Align your hands and bow, kiss your knees and on the count of four hold this movement. The second movement is to fold the left leg and keep it on the right thigh, straighten the left leg and then kiss the knee, on the count of four hold this movement. Do it alternately by replacing your feet.
The third movement is to fold the left foot forward and the right leg groin straightened then the feet parallel to the front of the toe flexed, the hand is behind the head, body movement to the right side and on the count of four hold. Do it alternately using the other leg.
11. Position Squatting
To warm up in a squat position, the first thing you should do is open your arms shoulder width apart. Straighten your right leg back and bend your left leg, do movements such as running or pulling alternately. Position your body upright or hold the view forward. Open your hands with the width of your shoulders and place them on the floor, then the two legs are bent then straighten back, after that pull back to its original position, then return to the side forward and back. The position of the body straight up is puffed up and the view remains focused in the future. The next movement is to open your arms shoulder-width apart and store on the floor. Bend both legs forward and in one count straighten your legs back, then on the next count pull back forward, count three straighten the legs with both feet opened as wide as possible to the side.