Warming up is a very important and crucial for preventing injury. Warming up for 10-15 min. will make your workout more effective and easy. The warm up exercise routine doesn’t need to be long and time wasting or hard and boring. You can warm up after waking up in the morning, or before any physical activity takes place. It is very important to do your warm up exercises before cardiovascular exercises or lifting weights.
There are a few things you need to know.
You need to warm up every muscle in your body no matter what. I always start my warm up routine from the head down until I finish with the legs. I never skip warm up before workout. My warm up exercises are no longer than five minutes and are a mixture between stretch exercises and regular exercises.
I have two parts of warming up.
First part is the full body warm up. The second part concentrates on the muscle group I will workout that day. For example, if I would workout the chest, I start with my 5 minute warm up exercise routine, and then I do a set with lightweight on the bench press before starting with the heavy weight. First part of my warm up routine prepares every muscle in the body, because very often working out one muscle means working out 4-5 muscles. For example on the bench press we concentrate on the chest and triceps, but actually a lot of a pressure is put on muscles from our legs and muscles on the back. Those muscles are at big risk of picking up a injury.
Second part; concentrating on certain muscle groups using lightweight will help prepare those muscles for the heavy workout ahead. That includes but is not limited to squats, bench press, pull us, biceps curl.
You can always jump on the treadmill or elliptical and warm up for 15 min. but if you are home or don’t want to use those machines, use my 15 step warm up exercise routine, which always stays the same and I use all the time with perfect success.
4. Time to warm up all the muscles in the arm. Start with your arm away from the body with rotating the elbow 12 times on the left and 12 times on the right arm and then rotate the wrist again 12 times on each arm.
7. Hold both arms above your head and stretch with pulling your hands up and to the back. Breathing is very important. Don’t hold your breath while you are stretching. Build a breathing cycle through the whole entire process. It is important that you take a deep breath, hold for a second, and then release.
10. With both arms in front of your body and legs a few steps from each other, tilt forward try touching your left leg, then in between the legs and the right leg (Important – keep your back and legs straight trough the exercise). Repeat 12 times.
Now you are ready for a workout, or healthy and more energetic day. Try my warm up exercise routine, and you’ll find your workout easier and more effective!