Benefits of warming up before starting your exercise . Many people who exercise tend to ignore the warm-up or pre-workout. Some people may feel that it is a waste of time and unnecessary. Therefore the muscles are not stretched properly and can cause cramps or injury to the muscles during exercise. So no matter what form of exercise or sport, you should always do a warm-up before getting started to get your body ready.
The benefits of warming up the body.
– When we start to warm up the body our heart rate gradually increases, causing the cardiovascular system. Pumping blood to different parts of the body. Getting the body ready for exercise or workout.
– Adjust the blood pressure to be appropriate before the actual exercise. To avoid fainting and the risk of acute heart failure.
– And while we warm up or warm up your body and muscles temperature will rise as well. This makes the muscles easier to contract and stretch. So that we can exercise fully and reduce the chance of muscle injury.
– The ideal time to warm up is about 5-10 minutes.
Let’s see some of the exercises to warm up your body before exercising and it is easy to do by yourself.
It is a popular warm-up position that many people use as a pre-run warm-up or exercise in fitness.
By doing the starting squat, stand with legs about shoulder width apart. Keep your hands in front of your chest to keep your body balanced. Then bend the knees leaving the bottom behind like a chair until the hips are parallel to the floor. After that lift up straight and squat down again, doing 20 reps for 3 sets, resting 30 seconds between sets.
Tips: While crouching down into the squat position. Normally, the knees should not go past the toes. So as not to put the weight down on the knees which can cause injury.
2. Forward kick.
A forward kick is an easy warm-up move. No equipment required. It will help increase your heart rate and stretch your muscles at the same time.
How to warm up with this pose. Starting from standing up straight legs about the width of the shoulders. You can hold the wall or pole to help you balance it. Then flung the leg forward. Keep the height of the legs about the waist. Do the left-right switch. Continue for 45 seconds on each side, do 3-4 sets, rest 30 seconds between sets.
Tip: When the leg kicked out it should be straight, not bent. It helps to stretch the leg muscles even more.
This position starts warming up with standing straight, legs about shoulder width apart. Step your left foot back, your legs straight, then lower your body upright, placing your weight in the middle. Right knee on the front side at a right angle. And the back knee fell almost to the floor then straightened up. Step closer to the front and switch sides, do left and right until complete 45 seconds, do 3 sets, rest 30 seconds between sets. This position, we will not focus on speed. Focus your body down until you feel that the front thighs are stretched. To stretch the muscles that bend the hips forward (Hip Flexors).
4. Rope jumping.
It is a basic pose that can be used as warm up before any type of exercise, which will help the blood and air in the body to pump more. The way to jump rope to warm up the body is suitable for 3 sets of 45-second jumps with a rest of 30 seconds between sets.
Tips: In the warm-up, we do not need to jump quickly from the start. Can lightly jump so that the heart rate increases and ready before exercise. And we should adjust the length of the rope to be height from armpit to feet. It will be most suitable.
If not good at warming up in other positions we can choose a simple warm-up. With jogging is a posture that can help increase your heart rate as well. By stretching the body straight look forward and start lifting your legs for jogging in place. Continue for 60 seconds, then rest for 30 seconds and repeat 2-3 sets.
Warm up the body is an important pre-workout step that will help improve body readiness. If you don’t warm up before exercising, you are at risk of injury. If you want to exercise to be most effective so do not forget to do a warm-up posture before every workout.