The golden 20 minutes of exercise will make your body warmer

Start with five to ten minutes of light aerobic exercise

If you plan to run, start with a slow jog; if you plan to brisk walk, start with a slow walk. Most athletes will probably choose to jog along the course, but biking along the course is just as effective.

The key is to gradually increase your heart rate and breathing rate, which will slowly increase your core body temperature. Keep the pace slow; there's no need to tire yourself out before you actually start exercising.

Don’t stop, continue with dynamic stretching

At this time, you will want to awaken and activate the various tissues connected to the joints. Ideally, you should complete four to five dynamic stretches, focusing on joints that will be particularly used in the subsequent exercises.

The movements themselves do not have to be difficult or unfamiliar to you. For example, jumping jacks can wake up the ankles and knees, and can also awaken the shoulder joints to a certain extent. Do these for a few rounds, then add the following exercises.

Although these movements are now called "dynamic stretches," they are really just random exercises done on the playground, but they are backed by scientific research.

Here are a few examples:

● Skipping. You know this exercise: jump forward with your knees raised, try to keep your feet flat when you land (don't land on your toes), and make sure each step is firmly on the floor. Then switch to the other foot and repeat this cycle ten or more times. This move is great for preparing the ankles, knees, and hips for running, cycling, or similar activities.

● Backward skipping. This is the same movement as the step jump, but the direction is changed to walking backwards. Of course you have to check if there are any obstacles behind you, especially other people who are exercising.

● Touch your heels to your buttocks (bottom kicks). Quickly lift the heel of one foot to touch your buttocks, making sure your knee, thigh, and shoulder are in a straight line. Start slowly and then build up your tempo to give your nervous system, muscles, and joints time to prepare for activities like running, soccer, basketball, or tennis. Repeat this movement ten times with each leg.

● Straight-leg march. Also known as "Little Toy Soldiers". Kick one leg straight forward with your toes relaxed and pointed toward the sky. Stretch your other arm toward your toes pointed toward the sky. Then repeat with the other leg and arm. Complete ten sets, or a single stride across the course you'll be playing on, at this pace.

● Scorpion pose. This move is named after the scorpion because you are trying to imitate the scorpion's tail, swinging it from side to side. Lie on your stomach with your arms extended outward and your ankles bent so your toes are touching the floor. Lift your right leg and kick it toward the left side of your back. As long as it is within your comfort range, the farther the better. Then switch to your left foot and kick it toward the right side of your back. When you first start, do this movement only once, then quickly do it ten to twelve times. This move can warm up your lower back and hip joints, but it is not easy to do and is considered an advanced exercise. If you feel uncomfortable or a little painful after trying it a few times, stop. Another gentler version of the mud wallow is to lie on your back with your knees bent to touch your chest, then gently roll side to side.

● Handwalks. This movement is especially suitable for tennis and basketball players, as it can increase the temperature of the shoulders, back and thighs. Stand up straight with your feet together, and bend down until your palms are flat on the ground. "Walk" your hands forward until your back is stretched to its fullest extent. Straighten your legs and slowly move your feet toward your hands, then let your hands "walk" forward again. Repeat this set of movements eight to ten times.

● Practice swings. This surprisingly simple dynamic warm-up is perfect for golfers (many golfers even skip the basics for this one). According to a recent study, this warm-up can improve ball control accuracy by up to 60 percent. Use a proper swinging motion, moving your arms, shoulders, and back without grabbing anything heavy. Then start "practicing swings with all the clubs in the bag," the study authors wrote, "starting with shorter, heavier clubs, progressing to longer, lighter clubs, and finally building up to the speed and intensity of the swing."

The article excerpt is from: "Golden 20 minutes of exercise: the first 20 minutes are the most effective"