AK Fitness

The Ultimate Guide to doing warm up exercises properly

Warm- up exercise

Get Ready to Move: Why Warm Up is Important

Warming up before exercising is important for a few simple reasons. First, it helps your muscles get ready for action, preventing injuries like strains or sprains. Think of it as a gentle way to wake up your body. Second, it increases your heart rate slowly, preparing your cardiovascular system for the upcoming workout. It’s like telling your heart, “Hey, get ready to work a bit harder!” Lastly, warming up improves flexibility and range of motion in your joints, making movements easier. So, before you jump into exercise, take a few minutes to warm up  your body will thank you!

Let's get ready to move with a quick and easy six-minute warm up routine

Before you start your exercise, it’s crucial to warm up your body. A six-minute warm up routine can make a big difference, especially if you’re a beginner. Let’s break down the routine into easy steps.

1. March in Place (1 minute): Wake Up Your Muscles

Begin by marching in place. Lift your knees up and down, like you’re walking but without moving forward. This wakes up your muscles and gets your heart beating a bit faster.

Warm up

2. Arm Circles (1 minute): Loosen Up Your Upper Body

Make tiny circles by extending your arms to the sides. This helps loosen up your shoulders and arms. Change direction after 30 seconds.

Warm up

3. jump rope (1 minute): warm whole body

Jumping rope is a fun exercise! Hold the handles of the jump rope in each hand, and swing it over your head. When the rope comes down, jump over it with both feet together. Keep your knees slightly bent and land softly. Swing the rope continuously and jump in a steady rhythm. If you’re just starting, go at a slower pace and gradually increase speed as you get more comfortable. Jumping rope is a great way to get your heart pumping and have some fun at the same time!

Skipping rope

4. Jumping Jacks (1 minute): Boost Your Heart Rate

Do some jumping jacks. Jump your feet apart while raising your arms overhead, then bring them back down as you jump your feet back together. This adds a bit of cardio to your warm up.

Warm up

5. side to side lunges (1 minute): Show Your Knees Some Love

Stand with your feet together, then take a step to the right. Bend your right knee while keeping the left leg straight, like you’re sitting in a chair. Push off your right foot to come back to the middle, then repeat on the left side. Keep your back straight, and go at your own pace. It’s a simple way to make your leg muscles stronger!

Warm up

6. Neck Rolls (1 minute): Relieve Tension in Your Neck

Gently rotate your head, both clockwise and counterclockwise. This helps relieve tension in your neck and improves flexibility.

Warm up

Conclusion of warm up exercises: Ready to Go!

In just six minutes, you’ve done a simple warm up routine that prepares your body for exercise. Remember, warming up is like telling your body, “Hey, we’re about to move!” It makes exercise more safe and enjoyable. Now you’re ready to tackle your exercise routine with confidence!

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