After wearing equipment in the ski resort, don't run to the ski track immediately, but fully activate the body parts to be stressed to make them more flexible in sports. We can warm up in two steps. Step 1: stretch the muscles The first is the muscles behind the legs. The muscles at the back of human legs are easy to contracture in cold weather, so it is important to stretch the leg muscles, so as to better maintain the support of leg strength when skiing. The specific action is to bend your body forward, straighten your arms, reach down to the front toes, and relax after 3-5 seconds. Then the hip muscles. Raise your right arm sideways, bend your upper body to the left with your right arm, and then raise your left arm sideways to do the same action. Finally, the ankle and calf muscles. This group of actions is similar to "pushing the wall". The left toe moves forward, the right leg retreats, makes a lunge, pushes the wall with both hands, and the hind leg can rotate, and then changes the right toe to do the same set of actions forward. Step 2: high leg lifting step and proprioception training High leg lift is a good exercise for training lower limb strength and coordination. Proprioception training is also very easy to operate. Mark the cross hairs on the ground, step forward, backward, left and right respectively, and return to the center point, and the speed gradually speeds up. Don't warm up too much. You can achieve your goal by sweating slightly. In addition, if you encounter spasm during skiing, don't panic, stop as soon as possible, gently test and pull the injured muscle in the opposite direction, and the pain will be relieved. (outlook new era)