Warm-up exercises before your workouts at home

Warm-up exercises before your workouts at home

When you exercise at home, it’s important to have the right space, workout routine and equipment on hand, but warming up is also a must. Do you always warm up before your exercises?

If you answered no, you should start integrating it into your routines, along with flexibility stretches, because according to BBC News, “it helps improve your range of motion, increases the strength produced and also benefits secondary structures-fascia, neuroses, tendons, ligaments, etc.-by increasing their resistance and elasticity.”

So, today we share with you a series of simple warm-up exercises that will take you no more than 15 minutes and that will allow you to prepare your body, from head to toe, for your upcoming routines.

The warm-up described below should be performed intensively and should be considered an integral part of your workout:

1. Head rotation

warm-up exercises

  1. Stand straight on straight legs,
  2. Feet shoulder-width apart,
  3. Hands loose along the torso.
  4. Do 20 REPEATS

2. Forearm rotation

warm-up exercises

  1. Same position as the previous exercise, hands raised at shoulder height.
  2. Exercise (We perform dynamic rotations of the forearms at the height of the elbow joint)
  3. 30 seconds inward,
  4. 30 seconds outwards.

3. Arm rotation

warm-up exercises

  1. Legs at shoulder width,
  2. Hands stretched along the trunk.
  3. Exercise (We perform the circulation movement with both hands at the same time):
  4. 20 times forward,
  5. 20 times backwards,
  6. 20 times in opposite directions.

4. Shoulder rotation

warm-up exercises

  1. Legs at shoulder width,
  2. Hands stretched along the trunk.
  3. Perform the movement of circulating the shoulders forward and backward.
  4. Do 20 REPEATS

5. Wrist rotation

warm-up exercises

  1. Hands intertwined finger on finger.
  2. Perform the circulation movement to both sides
  3. Do 60 SECONDS

6. Torso push-ups with rotation

warm-up exercises

  1. Stand up straight on straight legs,
  2. Feet at shoulder width,
  3. Torso bent relative to the legs at a 90 degree angle,
  4. Hands straightened to the sides.
  5. Make movements as wide as possible to the left and to the right.
  6. We direct our gaze in the direction of the ascending hand.
  7. Do 20 REPEATS ON EACH SIDE

7. Trunk push-ups

warm-up exercises

  1. Feet at shoulder width,
  2. Legs should be straight at the knees during the execution of the entire exercise.
  3. Push-ups should be counted as follows: 1 for the left leg, 2 for the right leg, and at 3 we straighten the body.
  4. Then we bring our legs together and try to touch our foreheads to our knees (try to hold for a few seconds).
  5. Do 40 REPEATS

8. Hip rotation

warm-up exercises

  1. Hands on the hips, head remains straight.
  2. Perform extensive rotations with your hips.
  3. This exercise must be done 10 repetitions on the left side, and 10 repetitions on the right side.

9. Leg rotation at knee level

warm-up exercises

  1. Keep your legs slightly spread, hands on your hips.
  2. Lift the bent leg on the knee.
  3. Rotate the leg on the knee to the left and to the right.
  4. Then we switch legs.
  5. Do 10 REPEATS FOR EACH LEG

10. Toe rotation

warm-up exercises

  1. Standing with your legs slightly spread, rest your body weight on one foot, lift the other, resting on your toes.
  2. Rotate your heel, which must be on your toes, to the left and to the right. Then switch legs.
  3. DO 10 REPEATS FOR EACH LEGS

11. Abs

warm-up exercises

  1. Lying on your back, legs raised about six inches above the floor.
  2. Horizontal scissors for 30 seconds.
  3. 5 seconds interval.
  4. Perform vertical scissors for 30 seconds.
  5. DO 2 TIMES 30 SECONDS

12. Back muscles

warm-up exercises

  1. Lie flat on your belly.
  2. Simultaneously lift the hands and legs off the floor and hold for 1 second.
  3. DO 20 REPEATS

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