#WARMUP#WarmUpExercises#preworkout#homeworkout#fitness
How to warm up properly before exercising. Best 10-Minutes Best Dynamic Warm Up Exercises & Routines to make your workouts more effective.
This warm-up routine takes 10 minutes. The Warm-Up to Do Before a Strength Workout. Warming up is well worth your time. To stay safe and get the most out of your workout you must always include a pre workout warm-up before you begin and then finish with a cool down to get your body back into gear.
Warmup exercises can help get your body ready for more strenuous activity and make it easier to exercise. Warming up your muscles can help them relax which, in turn, can lead to less injury Trusted Source
Increased blood flow and oxygen. Having more blood flow helps your muscles get the nourishment they need before launching into more intense work
Improved performance, warmed up muscles can help you work out more effectively
Better range of motion. Having greater range of motion can help you move your joints more fully.
Less muscle tension and pain. Muscles that are warm and relaxed may help you move more easily and with less pain or stiffness
During a workout we can all go from zero to hero and push hard but the safe way to train is to bring the body’s temperature up slowly and loosen up the muscles before we get to do anything serious. That’s what Warm-Ups are designed to do. Stretching, on the other hand, is done in order to improve overall flexibility
Timing: start with warmup and then finish training session with a cool-down and some stretching
warm-ups should always be dynamic, always use active exercises (e.g., hops, rotations, chest expansions) to get our bodies ready. We need to get the blood flowing, especially during colder seasons. Our bodies benefit from stretches after we have already worked out – our muscles are more susceptible to them allowing us to stretch further and hold the stretches longer
Most Warm-Ups don’t take very long, just 2-3 mins, 5 mins. To benefit us the most warm-up should work the same muscles we will be engaging during the main workout. They should include lighter exercises or a toned down version of the training ahead
If you are a runner, your best warm-up is a light jog
If you are doing martial arts training a warm-up should also include a few light kicks and punches
If you are doing bodyweight workouts basic body (neck, arms, torso, legs) rotations will get your blood flowing
If you are about to lift weights, do a few lifts with very light weights
8 inward hip rotations, 8 outward hip rotations (each side)
8 forward arm circles, 8 backward arm circles
2 minutes jumping rope
8 walk-outs
12 deep reverse lunge to knee raise
12 deep reverse lunge to knee raise
15 squats with a 10-rep pulse at the end
Warmup & Stretching
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