It can be boring to warm up before a workout. Additionally, disregard it if you’re pressed for time.
However, performing a few simple activities before the main event can significantly improve
your physical performance.
To avoid injury, you must warm up before your aerobic or strength training activity. Your
nervous system and muscles will function at their best during your workout if you warm up
properly.
Below are the Dynamic Warm-Up Exercises:
Arm Reach
With your feet wider than hip-width apart, start outstanding. While turning on your right foot,
swing your right arm across your chest. Twist your upper body in the same direction as your
torso. Repeat immediately with the opposite arm. Repeat for a further 30 to 60 seconds.
X Plank
The x plank is a strength-and-mobility exercise that increases arm and back endurance while
also warming up your shoulders and gently stretching your hamstrings and lower back.
Get into a push-up position (arms extended) and swing your left hand across your body,
touching your right foot. Repeat steps 2–5 for 10–20 times. Bring your right hand to your left
foot, and repeat the process on the other side.
Side Reach
With your feet wider than hip-width apart, start outstanding. Your right knee should be slightly
bent when you lean to the right. Likewise, extend your left arm upward at a diagonal angle,
parallel to the rest of your body.
Lengthen your left leg. Repeat immediately on the other side. Repeat for a further 30 to 60
seconds.
Swimmers
Swimmers assist you to move your arms behind your chest and are a pure shoulder mobility
exercise. Anyone who has problems rubbing their own back would benefit greatly from this.
Place your hands behind your head, fingers interlaced, and swing them out wide, then bring
them back together behind your back. Clasp your hands together, palms upward/outward, and
allow your elbows to drop toward the floor. Repeat steps 2–3 for 20–30 reps.
Hip Rotations
Your feet should be broader than hip-width apart as you stand straight. Put your hands behind
your head while bending your arms. Lift one leg up while bending the other knee.
Then, return to the starting position by circling that leg over your torso and up toward your chest.
On the opposite side, repeat. Repeat for a further 30 to 60 seconds.
The 90s Stretch
The 90s stretch is an easy yet efficient iso-lateral stretch that stretches your glutes and opens
your hips.
For 30 seconds, lean forward and back while experiencing the glute stretch. Put your right hand
in the space between your left foot and right knee. Slowly extend your left leg forward and, with
your knee bent, bring the outside of the knee down so that it touches the floor.
Lateral Lunge with Reach
Stand with your hands by your sides and your feet wider than shoulder-width apart. Reach down
with your right hand toward your foot, bringing your body down until your left knee is 90 degrees
bent. Repeat immediately on the opposite side. Repeat for a further 30 to 60 seconds.
