Warm up in exercise

Warm up in exercise

How to Warm up in exercise?

Whether you are a beginner or an expert in exercise, you must warm up your body and do stretching exercises before starting exercise. Warming up is one of the pre-exercise essentials that prepares your body for exercise and increases your heart rate as well as blood flow and also prepares you mentally for exercise.

To understand the importance of Warm up in exercise, you need to compare your body model with the cold days of winter.
On cold winter days, be sure to keep the car warm up before starting and do not move.
You should do the same in exercise and you should increase your body temperature so that you can have better exercises.

Stretching exercises are just as essential as warming up, and doing stretching exercises will relieve pressure on your muscles, which will help reduce the burning and damage to your muscles.

According to studies, stretching and warm-up exercises can prevent the possibility of injury in a person.

Warm up in exercise
Warm up in exercise

Basic exercises to Warm up in exercise:
In this section, we will introduce you to a suitable routine for warming up.
Warming up your body should take between 5 to 10 minutes.

  1. Slow running

Stand up straight and run for 60 seconds where you stood.

  1. Jump

Stand perfectly straight and do the jumping movements 20 to 30 times and bring your hands up and down with each foot at the same time and be in harmony and at the same time do not tighten your fists.

Do this for 60 seconds.

  1. The leg back

Spread your legs shoulder-width apart and stand straight, bringing the heel to your waist, as if you were trying to hit your buttocks with your heel and do so for 60 seconds.

  1. Exercise your hands in the air

Spread your legs shoulder-width apart and bring your hands up over your head.
Each time, pull one leg back at an angle and pull both arms up at the same time, then stand with the same arms outstretched as before.

Do this three to four times for 60 seconds.

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Warm up in exercise
Warm up in exercise
  1. Raise the knee

Stand up straight and bring your abdomen in and keep your back straight, then bring one leg up with a bent knee, then pull the opposite hand forward and lower the leg, and raise the other leg with the opposite hand.
And repeat these movements for 60 seconds.

  1. Bending with straight legs

Stand perfectly straight with your feet slightly apart and bend down, trying to touch your left toe with your right hand, and your knee should never bend during this movement.
Then do the opposite.

Do this for 60 seconds.

  1. The foot forward

Stand up straight and take a boxing position and bend your elbows and wrap your palms and wrists and bring your wrists up, then bring each leg up 90 degrees at the knee and then slowly straight forward. And punch with your hands like boxing punches.

Do this exercise for 60 seconds.

  1. Practice shoulder rotation

Stand up straight and rotate your shoulders without any wrong movement and repeat this 10 times and then change the direction of rotation.

Do this for 60 seconds.

  1. Bend the knee

Stand up straight with your legs slightly apart and then pull your arms straight forward and bend your knees about 10 cm and bring your hips back and stand up straight again and do these movements for 60 seconds.

Stretching exercises for Warm up in exercise
In this section, we will introduce you to stretching exercises that are the basis of sports movements and you should do it for 5 to 10 minutes before starting the exercise.

Warm up in exercise
Warm up in exercise
  1. Rotate the hands

Stand up straight and spread your arms wide open on both sides, pulling them and not holding them loose, then rotate them like a circle and do this for 60 seconds.

  1. Pull the arm

Stand up straight and spread your legs apart and with each hand, bring the other bent hand towards you and pull it from behind the elbow and switch between the hands and do it for 60 seconds.

  1. Pull your hands back

Stand up straight and spread your legs slightly apart, pull your arms back, unlock your toes, and pull your arms back.

Do this for 60 seconds. You can also rest after 30 if you feel tired.

  1. Pull the body to the armpits

Stand up straight and spread your legs like number 7 and then bend your upper torso to one side and do the opposite.

Continue this movement for 60 seconds.

  1. Stretch to the ankle

Stand up straight and spread your legs slightly apart, bend slightly, and grasp your ankles with the palms of your hands.
Make sure your legs are stretched enough and hold this position for 60 seconds, then straighten after 30 seconds and then continue for the next 30 seconds.

  1. Keep the heel

Stand up straight, bring your right foot from the back to your hips and hold the heel with your hand and hold this position for 20 seconds and then change your foot.

In general, this exercise should last 80 seconds.

  1. Stretch your legs while sitting

Stretch your legs straight and sit, then bend your right leg under your chest and keep your left leg straight.
Then bend your body to the left leg and change the position of your leg, and then you can do this stretch with both legs straight and try to maintain each position for 30 seconds.

You can combine several exercises and choose the best one and have a regular routine for warming up.

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