Jeremy Ethier 這個 "如何在舉重前正確熱身"視頻講得很係統，不錯

https://youtu.be/MncQw-H3MPU

網友總結：

 

Upper Body

1.[02:53] Wrist Circles (10-15 Reps Each Direction) 

2.[02:59] Horizontal Arm Swings (10-15 Reps) 

3.[03:05] Contralateral Swings (10-15 Reps) 

4.[03:09] Arm Swings (10-15 Reps Each Direction) 

5.[03:16] Trunk Rotations (10-15 Reps Each Side) 

6.[03:24] Band Dislocations (10-15 Reps)

7.[03:32] Band Pull-Aparts (10-15 Reps) 

8.[03:40] Cable Shoulder Extensions (10-15 Reps, Light Weight) 

9.[03:50] DB Shoulder Extensions (10-15 Reps, Light Weight) 

 

Lower Body 

1.[03:59] Forward Leg Swings (10-15 Reps Each Side) 

2.[04:03] Sideways Leg Swings (10-15 Reps Each Side) 

3.[04:05] Deep Squat Stretch (6 Reps) 

4.[04:15] Bent Knee Iron Cross (6 Reps Each Side) 

5.[04:25] Mountain Climber Stretch (6 Reps Each Side) 

6.[04:33] Walls Ankle Stretch (5 Reps Each Side)@marksomething