The best exercises for an efficient warming up
We’ve all been guilty of it. Doing that warming up quickly or just don’t do it at all. Although we all know that it’s extremely important to do a good warm up, it often just doesn’t really happen. Yet it’s an essential part of your training and you can use it to prevent injuries, among other things. We have listed a few warming up exercises for you!
1. The face pull
This warming up routine ensures that your shoulders can handle any workout! To perform a face pull you need a resistance band. Secure the tire to a stationary surface. When this is in place and you’re ready to begin, hold onto each side of the band with your palms facing in.
Squeeze your shoulder blades together to pull the handles of the rope toward your face. Hold the position for 2 seconds. Return to the starting position, making sure to keep your shoulders up. Repeat for three sets of ten reps.
2. Arm circles
This simple warm up will prepare your body for arm day! To try it for yourself, stand with your feet shoulder-width apart and extend your arms parallel to the floor. Circle your arms forward in small, controlled motions, gradually increasing the circles until you feel a stretch in your triceps. Switch directions after ten seconds.
3. Jump squats
While jump squats are a great workout in their own right, they’re also an incredibly effective lower-body warmup.
Stand with feet shoulder-width apart and knees slightly bent. Bend your knees and descend to a full squat position. Start with a normal squat, tighten your core and jump up. When you land, lower your body back to the squat position to complete one rep. Make sure to land with your whole foot on the ground. Do two to three sets of 5 reps.
Lunges are a classic warm up and come in several variations: front, side, back or even side with a twist all make for great pre-workout routines. Don’t do them all, but choose one that you like at that moment.
Bend the knees and lower your body until the back knee is a few inches off the floor. At the bottom of the movement, the front thigh is parallel to the floor, the back knee points toward the floor, and your weight is evenly distributed on both legs. Push back to the starting position, keeping your weight on the heel of the front foot. Do 3 sets with 15 lunches!