No matters what your workout plans, you need to do few warm-up exercises before you start with your workout session. Warming up takes minutes and brings with it a host of benefits. The warm-up is important before each workout sessions as it increases our heart rate, makes our mind prepare for the heavy work out, increases circulation to our muscle. For warm-up workout can be running or cardio, strength increasing. It is just you have to do it for 10-15 minutes to make your body ready for the workout. beginners should spend a little more time doing warm-up as it will help them to carry out their workout session effectively and will also reduce the risk of injuries.
Here Are The 6 Best Warm-Up Exercises For You:
1. Jumping Jacks
This exercise is the best way to get into a cardio which also boosts your metabolism. It also improves blood circulation which makes the individual feel more energetic and full of stamina. Start with standing slightly bend in knees and hands resting on thighs. Jump a bit to open the arms and legs out to the sides. Arms come above the head and legs wider than shoulders. Repeat this for at least 10 minutes.
2. Mountain Climbing
Mountain Climbing is a killer exercise which gets your heart rate up faster while also shoots every muscle in your body—deltoids, biceps, triceps, chest, obliques, abdominals, quads, hamstrings, and hip abductors. It’s truly a full body warm-up exercise.
The back should be straight. And move your legs as climbing a mountain.
3. Shoulder Circles
Start off with standing up straight with shoulders relaxed and arms resting loosely at your sides, slowly roll your shoulders forward, then up, back, and down. Repeat this for as many reps and sets as desired. Can do this also in reverse direction. You can do this exercise alternating shoulders or both at the same time.
4. Knee Lifts
As you start walking for this exercise, you will gradually bring your knees upwards. It will come closer to your chest. To acquire a slight variation to this workout, as you bring your right knee up you can twist your lifted leg slowly to the left and then move your upper body to the right just as the spinal twist. You have to repeat this on each side.
5. Core Rotation
This is a quick warm-up exercise which gets your body ready for the workout. Stand as you keep your feet at least hip width apart. Your arms should be a bit extended and just in front of you. Keep your palms together. Now, keep your core engaged and rotate your upper body toward the right. This movement will make your arms in a straight line with the right shoulder. This will be one repetition. You need to reverse and then twist to the left. This will make your arms in a line with the left shoulder. You need to keep shifting as quickly as you can. Do 10-20 repetitions
You can do this with cable, band or without this will also be fine.
6. Butt Kicks
This is one of the easiest warm-up exercises which makes your body warm in a short time. You have to start walking or jogging slowly. You have to bend one knee and then lift it just behind as you are trying to kick yourself in the butt. This workout helps you in stretching out your quadriceps easily.
Safety Notice: You should not feel any pain while doing this. If you do feel it, then you must go slower and use a shorter range of motion. If there’s a certain range of motion that starts to feel painful, stop the movement a bit before you get to that point. Lastly, you can skip that exercise if it still pains you.
Things to notice:
- Each movement should be done smoothly, not fast and jerky. This should be like a gentle warm-up.
- Each movement is to be done about 5-10 times. You don’t have to count or be too rigid with this, just spend a little time on each warm-up exercise.