In a perfect world, warm-up exercises would consist of those physical activities that would help you to improve circulation, accelerate the rate at which your heart beats, and relax your muscles. The majority of the time, you won’t need any special fitness equipment to perform these exercises, and they are typically very simple to carry out.
Before beginning the primary portion of your workout for the day, you should spend approximately five to seven minutes performing warm-up activities.
Including warm-up exercises in a training session is beneficial for a number of reasons, the most important of which is that it helps to prevent injuries during the main workout by providing stiff and bulky muscles with an increased degree of flexibility and elasticity. They strengthen the muscles in preparation for more difficult work by first improving circulation and comprar esteroides then working out the muscles to tone them.
The waist twist is the first exercise in the warm-up routine that is recommended for beginning bodybuilders and is also appropriate for advanced trainers. To carry out this exercise, you will need to stand firmly and uprightly on the floor while also keeping your legs apart.
Hold your hands on either side of your waist and twist your body to the left as far as you can go.
Keep your hands in this position throughout the exercise. Keep your legs planted on the floor and resist the need to shift them while you rotate just your upper torso.
After maintaining the twisted position for one second, return the body to its original orientation and continue twisting for a total of at least 15 repetitions. Now begin the twist on the other side, and be sure to do it at least 15 times before moving on.
The next exercise is called the Muslim bend, and it looks like this.
To carry out this maneuver, ensure that you are standing solidly on the floor with your legs at approximately shoulder-width apart. Posture your left hand in a slightly raised position in front of your chest, close to the center of your body. To begin the action, begin by bending your upper body to the right side while simultaneously elevating your left hand over your head and high up towards the right side. This will be the beginning of the activity.
You should aim to get your hands on the ground so that you can travel as far as possible without exerting too much effort. After making your way back to the starting position in a progressive manner, you will need to repeat the movement with the opposite side and continue alternating for around 12 repetitions.
The upward cycling is the second form of physical exercise that is used for warming up.
To accomplish this, you will need to lie down on the floor and bring your face toward the ceiling. Before elevating both legs into the air one after the other, you need first ensure that the body is in a straight position. Then, bend each knee until it is as close as possible to the front of your chest.
Now, begin to ride an imagined bicycle and make it a point to complete at least 30 repetitions of the exercise with each leg before pausing for a short while and moving on to the next set.
Free squats are another excellent exercise to perform during the warm-up phase.
To accomplish this, start by positioning your legs so that they are shoulder-width apart. Next, progressively bend your knees while you also bend your waist until you are in the posture of sitting, but with your knees pulled up to the front of your chest. Raise both hands over your head and bring your index and middle fingers together behind your head. The bottom should be somewhat close to the floor.
Raise yourself up till you are standing upright straight without locking your knee joint. As you continue to perform the squat for at least 20 times, you should go back down gain and gradually increase the speed at which you ascend and descend.
