Warm Up Exercises – How to Do Warm Up Exercises

These warm-up exercises are the most important part of all physical training, especially if this is going to be a routine that requires physical effort, such as lifting weights and/or using our body such as push-ups, abdominal exercises or others.

They can also be performed by themselves as a routine without the need for other resistance exercises or with stretching exercises.

They can be done at any time of the day, either in the morning before joining our day-to-day routine, or during the course of the day, we take a 5-minute break and do any of these exercises to relax a bit. Of stress.

Some of these exercises can be done while waiting in a traffic jam.

The main option to warm up is to walk at a slightly faster pace compared to what we normally do.

In case you cannot do a previous walk, there are other warm-up exercises that can also help us and which are listed below.

What do you need for Warm up Exercises – Do Warm up Exercises?

  • Sports shoes.
  • Mat or several towels.

Instructions for Warm-up Exercises – Doing Warm-up Exercises

These exercises are for the upper body

  1. While standing or sitting, relax both arms and while breathing deeply we raise your shoulders parallel (like a bird that is going to fly) without bending the elbows until above your head, maintaining this position for 3 seconds and then slowly lower the arms to its natural position, you will do this 5 more times, resting 30 seconds and repeating 4 more times, until you achieve a total of 20 movements.
  2. While standing or sitting, relax both arms and while we breathe deeply we raise in front of your chest, without bending the elbows until above your head, maintaining this position for 3 seconds and then slowly lower the arms to their natural position, this will You will do 5 more times, resting 30 seconds and repeating 4 more times, until you achieve a total of 20 movements.
  3. Relax both arms and raise them parallel to your shoulders, without bending your elbows, up to above your head, take your hands and lower them (normally bending your elbows) behind your neck (you will form a triangle with your arms), maintaining this position for 3 seconds, then raise your arms, release your hands and lower them to their natural position, you will do this 5 times, resting for 30 seconds and repeating 4 times, until you achieve a total of 20 movements
  4. Stretch the right or left arm, it does not matter since we will do the exercise with both arms, place the palm of the hand up and with your other hand place the tips of your fingers on top of the other and slowly lower as far as you can, bending towards lower the wrist, hold this position for 3 seconds and return the hand to its original position, repeat 4 more times, until a total of 20 movements are achieved on each wrist.
  5. If we want a more extensive warm-up, we can take walks inside the house, how? Simple, we look for a space where we can walk freely and we jog from one end to the other, that is, we stand at the end of the room we choose and touch the wall with our right hand, we run to the other end of the room and do the same but with the left hand, or vice versa, the order in which the hands are used does not matter, but it must be a touch with each hand at each end of the room, we will do this on the wall about 10 times.
  6. If we have little space we can do a static walk, that is, we do the movement with our legs and arms as if we were running but without moving from that place, we can do this for a minute to begin with and as we create resistance we go increasing time.
  7. You can also do boxing movements, you do these in the following way, place your fists at the height of your chest, with a smooth movement to start, take it forward, as if to hit and return it to your chest again, first you do it with one hand and immediately do it with the other, you are going to repeat this 10 times in each hand, rest for about 30 seconds, repeat the routine 2 more times for a total of 30 strokes.

Warm-up exercises for the middle part of the body

  1. Standing and keeping your back straight, go down with your arms outstretched and try to touch the balls of your feet, if you can’t do it there is no problem with practice you will achieve it. When you touch the tip, hold that position for 5 seconds, release and return to your upright position, repeat this again 5 times, rest 20 seconds and do it again 2 more times until you achieve 15 inclines.
  2. Place your hands on your waist and move your pelvis forward as you inhale, as you bring it back to its normal position as you exhale, repeat this total of 20 times using the same method as described above.

Warm-up exercises for the lower body

  1. Sit on the mat, stretch your legs keeping your back in a straight position, raise your arms to chest height and slowly move looking to touch the tips of your toes, if you manage to do so, hold onto your feet for 10 seconds, release and you return to your position, do this 3 times, rest and repeat it 3 more times for a total of 9 times.
  2. Place your legs in the shape of a triangle, that is, sit down and join the soles of your feet together and raise your knees as far as you can, then lower yourself trying to make your entire thigh touch the floor, perform this movement 5 times, and using the same routine you repeat it a total of 15 times.

Tips for Warm up Exercises – Do Warm up Exercises

  • Wear athletic shoes that are comfortable.
  • Always remember to breathe deeply so that the cells are oxygenated and the heating is effective.
  • It is a very common mistake to start an effort exercise routine without warming up, this can be harmful to the muscles you are working on because they are subjected to an effort without being previously flexed and are not prepared and can be more counterproductive than it seems when generated a muscle tear.
  • If you are going to perform a physical effort exercise routine after the warm-up, such as lifting weights or using machines, perform these warm-up exercises at the end of the section, but decrease the amount and duration of them.
  • Also, as you build resistance during a physical exertion workout, you can begin to warm up with a minimal weight, such as a small water bottle filled with clean sand, or small pebbles.
  • Create a playlist with your favorite songs and record it on your mobile device of choice, use it as motivation or simply as a companion to make the routine more pleasant and less monotonous.
  • If you are going to warm up using walking as a method, try to wear comfortable clothes that allow you free movement, on the other hand, if you are going to do them in the privacy of your home, you can do it wearing your favorite pajamas since they are flexible.
  • If you can, do the exercises in front of a mirror so you can see that your movements are correct.
  • If you do not have a mat, you can place several towels as support in the exercises that are on the ground.

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