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-up exercises, sit-ups or others.

It can also be performed themselves as a routine without the need to do 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 also during the course of the day, we take a break of 5 minutes and perform any of these exercises to relax a little from stress.

Some of these exercises can be performed while we wait in a traffic jam.

The main option to warm up is to walk at a slightly accelerated 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 named below.

What do you need for Warm-Up Exercises – Do Warm-Up Exercises?

• Sports shoes.
• Mat, or several towels.

Warm-Up Exercise Instructions – Do Warm-Up Exercise

These exercises are for the upper body

1. While standing or sitting, relax both arms and while breathing deeply raise your shoulders parallel (like a bird that is going to fly) without bending your elbows to above your head, maintaining this position for 3 seconds and then slowly lower your arms to their natural position, this will do 5 times more, resting 30 seconds and repeats 4 more times, to achieve a total of 20 movements.
2. While standing or sitting, relax both arms and while breathing deeply raise from front to your chest, without bending your elbows to above your head, maintaining this position for 3 seconds and then slowly lower your arms to their natural position, this you will do 5 times more, resting 30 seconds and repeats 4 more times, to achieve a total of 20 movements.
3. Relax both arms and raise them parallel your shoulders, without bending your elbows, up 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 30 seconds and repeating 4 times, until you achieve a total of 20 movements
4. Stretching the right or left arm, is indifferent 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 down the wrist, hold this position for 3 seconds and return the hand to its original position, you repeat 4 more times, until you achieve a total of 20 movements on each wrist.
5. In case you want a more extensive heating we can take walks inside the house, how? Simple, we look for a space where we can walk freely and we are jogging from one end to another, that is, we are located 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 influence, But it should be a touch with each hand each end of the room, this we will do wall about 10 times.
6. In case of having little space, we can do a static walk, that is, we make the movement with our legs and arms as if we were running but without moving from that place, this to start we can do it for a minute and as we create resistance, we increase the time.
7. You can also do boxing moves, these you do as follows, place your fists at the height of your chest, with a gentle 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 you do it with the other, this you will repeat 10 times in each hand, you rest 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. Being standing and keeping your back straight, go down with your arms extended and try to touch the tips of your feet, if you cannot do it there is no problem with the 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 inclinations.
2. Place your hands on your waist and move your pelvis forward while inhaling, when you bring it back to its normal position you exhale, repeat this a total of 20 times using the same method described above.

Warm-up exercises for the lower body

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

Warm-Up Exercise Tips – 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 very common the mistake of starting a routine of exercise of effort without warming up, this can be harmful to the muscles that you are working because they are subjected to an effort without being previously flexed and are not prepared and can be more counterproductive than it seems when generating a muscle tear.
• If you are going to perform a physical exertion 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 generate resistance during a physical exercise routine you can start warming up with a minimum weight, such as a small bottle of water 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 the walk as a method, try to wear comfortable clothes that allow you free movement, however if you are going to do them in the privacy of your home you can do it using your favorite pajamas since they are flexible.
• If you can do the exercises in front of a mirror so that you see that your movements are successful.
• If you do not have a mat, you can place several towels as support in the exercises that are on the floor.

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