قالب وردپرس درنا توس
Home / Tips and Tricks / Do not skip these warm-up exercises before your next workout

Do not skip these warm-up exercises before your next workout



  Panasonics-661784583

Getty Images

In today's fast paced world, we are all under time pressure, and this impatience affects everything from our shuttle service to our workouts . While you are training you probably feel you are trying to achieve the best training in a very short time, and this often involves skipping the warm-up. Warming up feels unnecessary, but it is actually a critical part of your workout routine. If you do not warm up, start today ̵

1; reducing your risk of injury, boosting your athletic performance and even improving your mind game .

What is a warm-up?

  cons -664660935 "data-original =" https://cnet2.cbsistatic.com/img/BMPx9mrpfuKXWHtGEfjMYwYpmY4=/2019/10/19/6933c15d-7bf8-4436-8ec2-1e1e293b7647/gettyimages-6646359659359

Jumping rope is a great way to warm up quickly for your workout.

Pre-workout warming is pretty much what it sounds like. For proper warming, a light cardio, such. Jumping Jacks or a brisk walk, and a few dynamic moves. The cardio increases body temperature and lets some blood flow, and dynamic movements specifically prepare your body for your favorite workout.

Dynamic movement or stretching should slowly move the body through important ranges of motion. For example, when preparing for running, a great dynamic exercise is moving your legs back and forth. The key to dynamic stretching is to perform the movements slowly. This is not the main event – all you do is to prepare your body for full freedom of movement.

You may have noticed something missing when warming up – Stretching. Although we've all learned in gymnastics lessons that static stretching is the key, modern research advises against doing this before you train. Static stretching essentially means stretching at a standstill (remember to touch your toes). It's not good to do when your body is still cold, but it has a valuable place in the cooldown after exercise . [19659004] Why should you warm up?

  Panas-1058449732 "data-original =" https://cnet3.cbsistatic.com/img/lfa3oScqTubwsFNvU5z9xFh5VbM=/2019/11/06/5530f5eb-e55b-4b3d-90fa-4210dd Panasonics-1058449732.jpg

Implementing a warm-up routine will keep you healthy for years to come.


Getty Images

First and foremost, warming up is a good way to prevent injury. A slight movement raises the body temperature, lets the blood flow and loosens the limbs. Imagine your muscles like a rubber band – the colder and stiffer they are, the more likely they are to tear under pressure as they conform and bend. Researchers have found that warming up reduces your intrinsic viscosity – the thickness of your muscles – making them easier to move and more responsive to stress. So, if you warm up, do not tore your hamstring at the next sprint attempt.

Warming up not only helps you live injury-free but also improves your performance. in workouts. A study found that athletes could complete a subsequent time trial faster by simply cycling before an all-out sprint. A comprehensive review of countless studies has found that warming up improves athletic performance, allowing you to run faster, keep jumping, and lift more. The key to this review was that the performance improvement only worked if the warm-up included activities other than stretching.

Part of this benefit can be mental. The researchers found that a consistent warm-up routine made self-confident athletes less stiffling under pressure or poorly responsive. A set list of light activities that you always perform before you begin the exercise will pamper your body and mind, letting you know that it is time to shine.

How warm are you?

  How many steps do you need per day? "Data-original =" https://cnet3.cbsistatic.com/img/bauE8HLSvMH_FU174trRk4EpOlU=/2019/10/21/79a19649-b1db-452b-8778-8b5557fa05a8/ Panasonics-1014364342.jpg

There is no standard size for the warm-up routine because your pre-workout activities should be specific to the exercise you are performing. It makes no sense to prepare your legs for sprinting when trying to make a personal record when benching.

I have provided three example routines for a cardio, weightlifting, or yoga warm-up exercise, but these routines are just starting points. You should modify the movements to help resolve tight areas or problem spots on your own body. Personally, I get tight hips while running, so I concentrate on warming up to shake out my hip flexors. In general, the warm-up should only take 10 to 15 minutes, so you have no excuse to skip it.

Warming up for cardio

  Exercising on a cardio workout with a bicycle in a gym that has taken off with an aerobics device slender and toned healthy in the morning. Jpg

Relax your legs before jumping with the Spinbike.


Getty Images / iStockphoto

  1. Jog for a few minutes or do 30 Jumping Jacks
  2. 10 to 15 Squats
  3. 10 to 15 RPM
  4. 15 Arm Circuits

If you are in a time crisis, you are just a few Complete your planned training with very low intensity for a few minutes. For example, when you warm up to go jogging, you can walk 10-15 minutes quickly. Get on your bike for an intense bike ride and turn your legs before you start cranking.

Warm up for weightlifting

  Panasonics-568776063 "data-original =" https://cnet2.cbsistatic.com/img/IR5-Q7JXuXl_bBt55QjEmjRjCSw = / 2019/09/04 / fe846835-da5b-444f-a278-e02619dc477d /gettyimages-568776063.jpg[19659038lightboxesgettyimages-568776063[19659007hadhouldmaybetheweightmightalsolowlightmovementstoupplytoPump@19659013]Hero Images / Getty Images
</span></figcaption></figure>
<ol>
<li>  Climb onto the treadmill for a brisk 5- to 10-minute walk.  </li>
<li>  Perform your scheduled weightlifting movements without weight for a set of five to eight repetitions.  </li>
<li>  15 to 20 Forearm Slides  </li>
</ol>
<p>  Again, if you have little time, you can start warming up by lifting lighter weights than usual and then working to your heaviest set. In this way, you can promote your training and at the same time prepare your muscles for a heavy workout. </p>
<h3>  Warming up for yoga </h3>
<figure class=  Women who practice yoga pose with three legs. "Data-original =" https: // cnet2 .cbsistatic.com/img/olCbgYnrlCLT5jNzB0pEIf278B8 = / 2019/09/27 / af5c0f75-d389-40a9-b9ca-9969fa01887c / precedent-970533150.jpg
  1. As always, pump your blood to pump
  2. 10 to 15 bolsters
  3. 5 to 10 hand and wrist rotations
  4. 5 to 10 livestock movements
    [19659032] Make a child pose for a minute to catch your breath.

The information contained in this article is for educational and informational purposes only and is not intended to be considered as health or medical advice. Always consult a doctor or other qualified healthcare provider if you have questions about a disease or health goals.


Source link