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7 Dynamic Warm-Up Exercises Before You Workout

100
circles – 1
5
time – 5 minutes
Evident result – 2-4 weeks
  • Workout plan: 3 times a week, 2 weeks

A more efficient, effective, and engaging workout starts with a dynamic warm-up that properly prepares your body for further activity. It literally “warms up” the body by increasing core temperature.

Many of us know that warm-up exercises prevent from injuries and increase the effectiveness of your training. By spending only a few minutes you will work your joints and warm up your muscles. Your muscles will work more efficiently. This dynamic warm-up routine consists of 7 exercises to engage all your body. Make your workout routine more effective and beneficial with these warm-up exercises.

Warm-Up Exercises

1. Arm scissors and butt kicks: 30 seconds

Muscles engaged: triceps, deltoids, quads, glutes, hamstrings

Execution

  • Starting position – stand with feet wider than shoulder width and arms at sides;
  • Stretch your arms to the side and bring them back to your front, the right hand should overlap the left. You need to stretch them to the side again and bring them back to the front. This time your left arm should overlap your right. At the same time, flex the right knee and kick your right heel up toward your glutes. Bring the right foot back down. As the right leg comes down, flex your left knee and kick your left foot up toward your glutes;
  • Do these movements for 30 seconds.

2. Alternate leg kicks: 20 reps

Muscles engaged: abs, quads, obliques, glutes

Execution

  • Face forward. Keep your right leg straight and raise it to the left side. The opposite hand touches the toes of the raised leg. Lower your leg back;
  • Repeat the movements with the other leg;
  • Do this exercise for the recommended amount of repetitions.

3. Torso twists: 20 reps

Muscles engaged: abs, obliques

Execution

  • Starting position – stand with feet shoulder width apart and keep your arms straight in front of you;
  • Tighten your midsection and exhale as you rotate to one side. Remember that you should twist at the waist and not at your hips;
  • Then inhale as you revert to the forward-facing position;
  • Now twist your torso to the other side;
  • Do the recommended number of repetitions.

4. High knee pulls: 20 reps

Muscles engaged: abs, quads, obliques, deltoids, triceps

Execution

  • Standing up straight, raise your hands over your head and reach to the ceiling;
  • Pull both hands down to your chest and make a fist. At the same time, drive your right knee up as high as you can;
  • Return to the starting position and alternate knees. Do the recommended number of repetitions.

5. Back and shoulder stretch: 20 reps

Muscles engaged: shoulders (deltoids), traps

Execution

  • In a squat position, lower your right shoulder and pull it down. Then do the same movement with the left shoulder;
  • Do the recommended amount of repetitions.

6. Forward bends: 20 reps

Muscles engaged: abs, quads, obliques

Execution

  • Starting position – stand with feet wider than shoulder width and raise your hands over your head and keep them straight;
  • Lean your upper body down and then bring it back to the starting position. Do the recommended amount of reps.

7. Jumps with hip rotation: 20 reps

Muscles engaged: abs, quads, obliques

Execution

  • Starting position – stand feet together, arms at sides;
  • Jump and rotate your hips to the right and then to the left.

Resume

This wonderful routine will help you warm up your muscles before doing any workout routine. These exercises are easy to perform. You don’t need much space when doing these exercises. Let yourself and your body be happy.

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