Let’s talk warmup before work out. I know that sometimes you just want to skip the warmup and go directly to the workout. Maybe you have only 20-30 minutes before you have to get ready for work or you are just not feeling it today.
Squeeze in time for the warmup, because if you don’t you may have troubles after that. For example think about where do you spend most of your time during the day? For me it is sitting – at the desk at work or on my couch after that, or drinking a beer at a bar. You are sitting most of your time which for sure doesn’t help your muscles to move more.
The sitting pose is creating tightness in your body that weakens your muscles – your traps, in your upper back and glutes as well. Imagine starting your workout with your muscles like that. It will not feel well after that for sure, right?
So, here is a quick and useful routine that will take just a few moments and after that you will have enough time for the actual work out. Those three dynamic exercises will prepare your body for the work out and this way you will avoid any injuries or problems in the future. Make sure you do all excesses correctly and exactly how they are described, because otherwise you may hurt yourself later in the practice.
1# Warm up exercise: reverse lunge
How to do it? First, make sure your feet are shoulder-width apart and that you keep your torso upright. Second, step backward with your right foot, lowering your body until your left knee is bent at 90 degrees.
Your back knee should almost touch the ground.
Third, take a deep breath and then push yourself back into the starting position. Repeat it 10 times per each leg.
Remember: This movement helps you to wake up your lower body. It activates your quads, glutes, hamstrings and stretches your back leg.
2# Warm up exercise: Lateral Lunge
How to do it? First, stand with your feet spread wide. Make sure your toes are facing forward.
Second, shift your weight to your right leg, bend your knee and push your hips backwards. This way you will be lunging to the right.
Third, make a pause and take a deep breath. Fourth push yourself back to the starting position. Repeat it 10 times per each leg.
Remember: This movement works for your hamstrings, glutes and quads as well, but it increases the stretching your inner thigh.
3# Warm up exercise: High-Knee Skip
How to do it? First, stand with your feet hip-width apart.
Second, rise up on your right toes. After that lift your left knee as high as you can, swing your right arm forward and in the same time swing you left arm back. (Bent both elbows.) When you land, repeat it with the opposite leg and arm. This exercise is supposed to be done fast. Repeat it 10 times with each leg.
Remember: This is for elevating your heart rate and it also gets your body moving in a coordinated pattern.
Conclusion: This easy warmup will help you avoid injuries and stretch well before a work out.