donutmedialab.com — Many people often skip warming up before exercising. This can increase the risk of injury and increase muscle tension. Before exercising, you need to take a few minutes to relax your muscles. Check out what a proper pre-exercise warm-up looks like in this review.
What is heating?
Warming up is a series of light-intensity exercise movements that are carried out so that the body is better prepared for physical activity. Citing the Mayo Clinic, here are some reasons why it’s important to warm up before exercising.
- increase blood flow to muscle tissue,
- helps increase body temperature,
- helps the performance of the heart and blood vessel system (cardiovascular),
- improve physical performance during exercise,
- reduce the risk of injury, and
- prevent muscle cramps and muscle aches.
You should warm up before starting to exercise or do any strenuous physical activity. When warming up, try exercises that focus on large muscle groups, such as the legs, chest, shoulders, and back, to reap the benefits.
Examples of warm-up movements before exercise
Below are some examples of recommended warm-up movements before exercise.
Squats are exercises that target muscle strength in the lower body, including the quads, hamstrings, and buttocks. You can start with a lighter intensity, then slowly increase the intensity. You can also increase the intensity by holding weight while doing squats.
Here’s how to do the right squat to warm up:
- Stand with feet hip-width apart and toes facing forward or slightly to the side.
- Keep your back straight and slowly lower your hips until your thighs are in line with your knees.
- Hold in that position for a moment, exhale and stand back up.
- Do 1 – 3 sets of 12 – 15 repetitions.
This classic exercise works your upper body, chest, and waist. In the first few moves, you can do push-ups by resting on your knees.
Here’s how or steps to warm up with push-up:
- Place yourself in a straight horizontal position with your palms on the floor and your hands shoulder-width apart.
- Keep your shoulders straight and not bent. Your back should be straight and your feet should be parallel to each other. You also need to make sure your stomach doesn’t bend.
- Slowly lower your body towards the floor. Do not let the body position or back down. The elbows of the arms will bend during this movement.
- When your chest or chin is almost touching the ground, press up and straighten your arms.
- Do 1 – 3 sets of 8 -12 repetitions.
Planks are an excellent warm-up for building upper body and back strength, as well as improving balance and posture.
Below are the steps for doing a plank:
- Put your body into a push-up position. If you are a beginner, you can start by resting on your knees. If you’re advanced, you can try the plank resting on your arms.
- Keep your palms and toes flat on the floor. Keep your back straight and your abs tight. Keep your head or back straight.
- Hold the plank position for 30 seconds to 1 minute.
4. Triceps warm-up
This exercise involves several movements that can help relax and warm up your triceps (underarm muscles). This warm-up movement also helps prepare the muscles for training the triceps and biceps.
Here’s how or steps to warm up the triceps:
- Extend your arms out to the sides so that your palms are parallel, making sure they are facing downwards.
- Keep your arms straight and twist them in circles toward your back.
- After 20 – 30 seconds, you turn your arms around in a forward direction.
- After 20 – 30 seconds, turn your palms facing forward and move your arms back and forth.
- Do as many as 1 – 3 sets of this movement.
5. Side lunges
This exercise works your lower body and can help strengthen your legs, buttocks, and hips. You can increase the intensity of this warm-up by using dumbbells.
Here are the steps to do a side lunge which is also a sport to build leg muscles:
- Stand with your feet hip-width apart.
- Press the right foot as you step your left foot to the left side.
- Squat while bending your left leg and keeping your right leg straight.
- Hold the position briefly. Lift your hips and return your left leg to the starting position.
- Do the same movement alternately to the right side.
- Do 1 – 3 sets of 8 – 15 reps.
6. Turn the shoulder
This exercise is useful for relaxing the muscles of your shoulders, back, and neck. In addition, this movement helps the heart increase blood circulation to the body.
Here’s how or steps to do the shoulder rotation warm-up:
- Do a walking motion in place.
- Rotate your shoulders forward 5 times and back 5 times.
- Let your arms hang at your sides.
- Do 2 sets of 10 repetitions.
7. Run on the spot
This heating can help pump the heart and improve blood circulation throughout the body. Do this warm up for 30 seconds to 1 minute.
Below are ways or steps to do a run in place:
- Jog in place at a slow pace.
- After about a minute, jog while lifting your knees to chest level for at least 30 seconds.
- Return to jogging at a slow pace.
Although often overlooked, warm-up is an important part of exercise. Warming up can help improve flexibility, athletic performance of the body, and reduce the chance of sports injuries.
You just need to do the example of the warm-up movement above with a light intensity before doing the core exercises.