Do not ignore warm-up activities before hiking

In most people's concepts, basketball, football, running, and other strenuous activities require warming up. It is important to note that warm-up activities are also important before hiking in slow-moving outdoor activities. Good warm-up activities help relax The effects of strained muscles and softened joints can reduce sports injuries and allow your body to better get into motion. Here are some warm-up activities that are suitable for hiking before you take a look.

1 Basic movements The left and right feet alternately swing back and forth 10 times. This is the basic action to be performed.

2 Swing feet (front and back) Stretch the muscles of the waist and hips as a base before the walk.

Swing your feet (sides) Exercise the muscles of the adductor muscles and hips to increase your hip circumference.

3 The calf and Achilles tend to tilt the body slightly forward. After stretching the Achilles tendon, slowly lower the center of gravity.

4 Thighs (front side) The left and right feet are alternately pulled back to the buttocks to stretch the muscles in front of the other thigh.

5 The thighs (rear) With the legs tightly attached, the hind legs are slightly curved and the front feet are pointed up, with the body leaning slightly forward and pressing down.

6 When you move the shoulder blade sideways, make swings to the sides of the body.

7 chest muscles, spine rod rod straight up in front of the hands placed on the handle, bent over, while maintaining a straight back state, gently press down to stretch the back.

8 Upper arm (back side) Rotate the rod to the back and slightly pull it up and down.

9 Rotate the shoulders and rotate the shoulder joints. This will eliminate shoulder acid and sore necks.