Before any type of physical activity that involves medium or intense effort, it is necessary to prepare your body with the help of warm-up exercises.Â
Many people do not know their importance, do not execute them, and then, face problems and diseases without knowing what caused them.
To avoid long-term unpleasant symptoms, make sure that before each workout, you warm your muscles and wrists properly.
The best warm-up routine for your workout is the one that works best for you.
There are a lot of different ways to warm up before a workout, but there’s no one right way. Some people like to jog or do some light cardio before working out, while others prefer static stretches or dynamic stretches.
It’s important to get your body ready for the workout, especially if your workout is going to be intense. A warm-up routine helps prevent injury and improves performance by increasing blood flow and muscle temperature, helping your body prepare for exercise.
A good warm-up should include exercises that focus on specific areas of the body, like the arms, legs, and core muscles. Incorporating dynamic stretching into your warm-up routine can improve flexibility and range of motion before starting your workout.
However, no matter what kind of warm-up you choose, it’s important to make sure it doesn’t take up too much time and that it gets your body ready for the actual workout ahead.
Find out more about the warm-up exercises in the following lines!
The importance of full-body warm-up before training:
If you do not warm up smartly before training, you only have to lose. Therefore, in this article, you will discover what a correct warm-up means and how you can benefit from it to the maximum to correct your weaknesses, improve your performance and optimize your training.
If you were curious to look around the gym, you have certainly seen the training habits of the people around you. If not, what you may have noticed are the following 4 types of “warm-up”:
1) The vast majority of people simply come out of the locker room and sit on the bench to push their chests, biceps, or start doing abs. In other words, zero heating.
2) In addition to those who do not warm up at all, some people shake hands a few times, rotate their shoulders, hips, neck, and maybe even do some random stretching exercises for 1-2 minutes before starting training.
Even if it is better than the first option, such heating is still far from optimal.
3) Another fairly large category of people, use running on the treadmill as a warm-up. Of all the options, this is probably the least efficient way to spend your time. Running lightly and at a steady pace for 15-20 minutes does not properly prepare your body for strength training.
4) The last, and the least used warm-up style is the one that prepares you as well as possible for the next training, takes into account your personal needs, and at the same time improves your postural health.
We will talk about this in the following…
As I said above, a smart warm-up does more than set your blood in motion. It not only prepares you for a productive workout but also protects you from injuries and optimizes your posture.
In the following, I will give you the best 10-minute home full-body warm-up routine you need to do before each workout consisting of 20 exercises that will help you avoid injuries and have a very productive workout. This is a beginners warm-up workout.
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So, let’s get started!
The best 20 full-body warm-up exercises:
1. Neck Circles
2. Shoulder Circles
3. Arms Circles
4. Forearms Circles
5. Elbows Circles
6. Wrists Circles
7. Body Circles
8. Trunk Rotations
9. Knee Rotations – outward, inward, left, right.
10. Ankle Rotations
11. Lunges
12. High Knees
13. High Knees Oblique Twists
14. Knee Hugs
15. Squats
16. Jumping Jacks
17. Jumping Obliques Twists
18. Windmill
19. Side Bends
20. Push-Ups
Do 30 seconds for each exercise.
So let’s get started with today’s full-body warm-up routine:
1. Neck Circles – 30 sec (half time change of direction of movement)
How to do it:
• It is important that the movements are as wide as possible. You need to touch your shoulders and chest with your head and turn your back as hard as you can.
• Correct position: straight legs, shoulder-width apart, hands-on-hips.
• Movements: turning the head clockwise and vice versa.
• Execution: left-right, up, down movements.
2. Shoulder Circles – 30 sec (half time movement change direction)
This exercise is not used to build muscle mass but to warm-up the shoulders. Any upper body workout should start with this exercise!
How to do it:
• Stand up straight with your hands to the side, in line with your shoulders. This will be the starting position.
• Start rotating your arms around your shoulder joint, describing circles with a diameter of about 30 centimeters.
• Continue rotating the shoulders for 15 seconds. Then turn your arms in the opposite direction.
3. Arms Circles – 30 sec (half time change direction of movement)
Photo Source: Bright Side
How to do it:
• Correct position: legs straight, shoulder-width apart; straight hands, raised at shoulder level.
• Execution of movements: rotation of the arms.
• Repetition/duration of movements: simultaneous rotation of the arms: 30 seconds clockwise and vice versa.
4. Forearms Circles – 30 sec (half time change direction of movement)
How to do it:
• Correct position: legs straight, shoulder-width apart; straight hands, raised at shoulder level.
• Execution of movements: rotation of the forearms.
• Repetition/duration of movements: rotation of the forearms: 30 seconds (inwards and outwards).
5. Elbows Circles
How to do it:
• Correct position: legs straight, shoulder-width apart; straight hands, raised at shoulder level.
• Execution of movements: bending of the elbows.
• Repetition/duration of movements: bending the elbows.
6. Wrists Circles – 30 sec (half time change direction of movement)
Photo Source: Brighton Holistics
How to do it:
• 1, Correct position: legs straight, shoulder-width apart; right hands.
• 2. Execution of movements: rotation of the wrists.
• 3. Repetition/duration of movements: rotation of the wrists: for 30 seconds clockwise and vice versa.
7. Total Body Circles
Photo Source: Everyday Posture
How to do it:
• Stand with your legs apart at shoulder level and your arms close to your body.
• From this position, keeping your back straight, start rotating your torso to the right, then slowly turn to the opposite side.
• Continue to rotate in both directions.
8. Trunk Rotations
Photo Source: gducfkis.ru
The trunk rotations are a good warm-up exercise that should be done before starting your workout.
The following are some of the benefits of trunk rotations: improves posture and balance, strengthens the abdominal muscles and lower back muscles improves flexibility and range of motion in the spine, hips, and shoulders, and increases coordination between the upper and lower body.
How to do it:
• From a standing position, bend at 90 degrees and begin to rotate your pelvis clockwise.
• When making the circular movement to the right, the hip should take it to the left, when the spine is directed forward, the pelvis should be back.
• Always keep the right column.
• Rotate the torso: 15 times clockwise, then counterclockwise.
9. Knee Rotations – outward, inward, left, right.
Photo Source: twinkl.com
The knees, although they are represented by strong joints, are still exposed to injuries because most of the body weight is supported by the knees, they also have a role of attenuation so that the ankles and bones of the feet reach low pressures, they represent support in some activities or most falls.
How to do it:
· Stand with your heels apart and your toes flared, your torso straight, lower your torso from your legs and place your palms on your knees.
· From this position rotate them sometimes inwards, sometimes outwards, for 30 seconds.
10. Ankle Rotations
Photo Source: Spotebi
You’ve probably never heard of this exercise in high school or high school, when, for most of us, physical education class was kind of scary 😊))
Even if you didn’t pay much attention to it then, now that you have taken up sports seriously, you should know that ankle rotation is essential for preparing the legs before intense exercise, with weights and more.
How to do it:
· Look for an object to hold on to so that you do not lose your balance during the exercise (a piece of furniture for example), if you can without support, the better
· Raise the right foot about 5 inches off the floor and perform a circular motion with the ankle.
· To make it easier for you, imagine drawing circles with your big toe; a complete circle is equal to one repetition.
· For best results do not rush and breathe normally throughout the exercise.
· After you have finished, repeat the same movements with your left foot.
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11. Lunges
Lunges are among the best warm-up exercises you can do before your workout. Lunges are the most effective exercises for the thighs and buttocks. Lunges are exercises that involve several joints at the same time.
The large and medium gluteal muscles, the flexor muscles, the adductor and abductor muscles, the tailoring muscle, the quadriceps muscles, and the hamstring muscles are involved.
If you improve this exercise with certain variations, in a short time you will get good results. Also, you will get better flexibility and balance.
How to do it:
• You need to keep your upper body perfectly straight, your abdomen tense and your pelvis lowered.
• Keep your arms relaxed, your head slightly facing forward.
• Then place one foot in front, so that during the bends both knees form an angle of 90 degrees.
• Be careful that the front knee is above the ankle and do not touch the floor with the back knee.
• Keep all the weight on the heel and return to the starting position.
12. High Knees
How to do it:
• Stand tall with your feet shoulder-width apart.
• Without changing your posture, raise your left knee as high as you can and step forward.
• Repeat with your right leg.
• Continue to alternate back and forth.
13. High Knee Oblique Twists
Photo Source: Redefining Strength
This is an effective cardio exercise, which can be easily incorporated into HIIT training as it is explosive and increases your heart rate quickly.
How to do it:
• Stand with your feet wider than shoulder-width apart, elbows bent, and arms held before the chest.
• Flex your knees, sitting back with hips until your thighs are parallel to the floor. Make sure your knees follow the direction of the toes.
• As you come up, shift your weight onto the outside of your sole. Lift one knee as high as you can, tighten the glute on the other side, and twist your upper body towards the raised knee.
• Switch opposite sides with the same motion.
14. High Knee Hugs
Photo Source: Muscle & Fitness
They are a good warm-up and stretching exercise with minimal impact on muscles and joints. It is a great exercise that prepares you for other higher intensity exercises such as squats or squat jumps.
How to do it:
• Standing up, maybe a slight bend in the standing knee, so you are not hyper-extending in your joint.
• Then raise your opposite leg.
• Now you can grab your leg underneath your thigh and give yourself a little assistance if you want to increase the stretch and then bringing it back down.
• So, taking one leg up, bringing it down, the other leg up.
15. Squats
One of the best exercises for you, whether you’re trying to build muscles or lose weight (or both) has to be the squat.
Now, squats can be done in various forms with machines, weights, free weight but however our concern is for free weight exercise.
Targets: Glutes, Adductors, Calves, Hamstrings, Hip Flexors
How to do it:
• Plant your feet on the ground. Keep your feet slightly wider than shoulder-width. Straighten your back.
• Bend your knees. Pretend as though you are going to sit back in a chair. Keep your heels on the ground. Pull in your abs. Keep your back straight in a neutral position throughout the exercise.
• Lower yourself in a controlled manner. As you go down, push your hips back. Go as low as your body can, while keeping your shins vertical and your heels on the ground. From the lower position, push up off your heels and slowly rise, balancing by leaning forward as necessary.
• If you can, aim to lower yourself until your hips sink beneath your knees. If you are just starting, you may not be flexible enough to go this low. Work your way up to this level.
• Inhale as you lower. Exhale as you rise.
• Look forward as you squat to help keep your form correct.
• Extend your arms straight forward to help your balance. This will also help you keep your shins vertical.
• Repeat.Â
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16. Jumping Jacks
Works your whole body, burns lots of calories, the significant benefit is the mobility they provide.
How to do it
• To perform Jumping Jacks, start in a standing position with your legs together and arms by your side.
• From here, jump your legs out wide and raise your arms above your head, then jump back into the starting position.
17.Jumping Obliques Twists
Photo Source: Flab Fix
How to do it:
• Stand with your feet together, bring your arms to shoulder height, keep your upper body facing forward the whole time.
• Now jump up 3-5 inches of the ground and rotate your feet to the right, and at the same time bend the right elbow to move the right hand close to the chest, and keep the other arm stretched out to the sides
• As soon as you land, jump up again and rotate your feet to the left stand, and left hand to the chest.
• Alternate back and forth for the desired number of repetitions.
18. WindMill
The main advantage of this physical exercise is the ease of its implementation. The classic version without additional loads is suitable for any category of people. It is often included in the complex of physical activities for training.
How to do it:
• From a standing position, straighten your back, your legs should be away from your shoulders
• Next, you should learn 90 degrees forward, your right hand should be raised, your left hand should be lowered, we should keep our back straight
• We start to perform rotational movements with the hands in different directions (the left hand located below must reach the toes of the right foot, respectively, the right hand must touch the toes of the left foot)
• we start to do it slowly, gradually accelerating the rhythm.
19. Side Bends
The major benefit of side bends is that it is a great stretching exercise.
How to do it:
• Stand tall, rich one arm up over your head, and you should feel the stretch all along the side of the body.
• Hold it for a few seconds, and then switch and repeat on the opposite side.
20. Push-Ups
There are very few exercises that require at the same time the muscles of the chest, arms, shoulders, back, abdomen, and the medial region and burn a considerable number of calories as can the push-ups.
How to do it:
• Initial position – in which the body is stretched in a straight line, in support of the toes and palms with the fingers open, with the arms in full extension, and the head in the extension of the body.
• Lowering – is performed by flexing the arms, until the chest reaches close to the ground.
• Return – consists of pushing in the arms, until the elbows become perfectly stretched.
Conclusion:
We know that one of the most challenging parts of a workout is getting your blood pumping and your body ready to take on whatever challenge you throw at it. That’s why it is important to have a good warm-up routine you can rely on before each workout.
The full-body routine above will get the heart rate up, the blood flowing, the muscles lose, and ready for action. Master it and you’ll be well on your way to reaching your fitness goals.
A 10-minute warm-up is all you need for a successful workout. 10 minutes of warm-up may not seem like much, but it can make a huge difference in the results of your efforts.
In conclusion, warming up makes you better. Simply. It keeps you healthy, energizes you, corrects your posture, and allows you to train more efficiently, bringing you faster results.
Warming up for regular physical activity should not take more than 5-10 minutes.
Do you have tips for a good warm-up? I am waiting for them in the message section!
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