Warm up exercises helps to prepare the muscles for any intense and rigorous activities that is about to happen. They are extremely important prior to any workout and they will help to raise the temperature of the body, loosening muscles and increase flow of blood throughout the body. Even if the activity that is about to happen is not very intense, warm up exercises should still not to be neglected. Below are some fantastic warm up exercises that you should follow in order.
Stretches
It is advisable to do full body stretches but many people are lazy to do them especially if they are only exercising certain parts of their body such as the upper body. Spend around 10 minutes doing stretches in places such as the back, arms, chest, hamstrings and quads. Do not rush through them. You should always be able to feel the stretch on the certain part.
Arm swing
Arm swings are an excellent way to loosen up joint and muscle stiffness and reduce the chances of any strain on the joints. Swing both of your arms in a controlled manner in a clockwise direction followed by anti-clockwise.
Torso rotation
Torso rotation allows you to stretch and loosen all the muscles on your torso. This will help reduce chances of injuries when you are doing torso related activities. Rotate them in a clockwise manner followed by anti-clockwise.
Star Jumps
Star jumps are an easy way to increase the heart rate, causing blood to be pumped to all parts of the body and warming up the muscles, reducing the chances of any muscle pulls during the activity.
Brisk walking
Brisk walking is an all rounded warm up exercise that is not only easy but also prepares the body for a total workout. Brisk walking warms up the entire body and will increase the heart rate, allowing blood to be pumped to the entire body. To value add to the brisk walk, you can even do some body stretches during walking.
Skipping
Skipping is not a popular warm up exercise as it is more intensive than other methods. However, this is a fast warm up exercise that is only needed to be done for 5 minutes and you can be assured of a total body warm up. However, it is not recommended for people with weak or injured knee joints as it puts a lot of pressure on them.
Do take note that there is no model warm up exercises for everyone. Warming up is a very personal thing and you need to mix and match to find your ideal one.
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By Derick Ng
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