Warm-up and Stretching : Why it is important prior Workout or any intense exercise?

Today in this article we will talk about "Warm-up and Stretching : Why it is important prior Workout or any intense exercise?".

Stretching and warm-up before any intense exercise may provide you many health benefits.

Warm-up help you to mentally prepare for the exercise, it gradually increase the heart rate and also increase the blood flow and stretching helps increase range of motion and prevent from injury.

In warm-up you can do light or low level movement exercise like walking, skipping etc to prepare your body prior engage in strenuous exercise such as heavy weightlifting, deadlift, aerobic etc.

Stretching should done correctly to have any benefits and to avoid injury. in stretching when you reached a point where it hurts, hold the position for 10-20 sec.

Always make sure that you stretch and warm-up correctly before exercise to prevent injury and to make your exercise more effective.

Warm-up elevates the blood flow to working muscles and increase core temperature so your muscles. ligament, and tendons will work more efficiently.

Stretching increases flexibility and improve joint range of motion. it prevents you from injury.

Also read Calf : 5 best exercise for muscular Calves

Benefits of Warm-up and Stretching prior workout

Reduce the risk of injury
Can help you to mentally prepare
Increase flexibility
Increase joint range of motion
Elevate core and muscle temperature
Increase blood flow to the muscles.

Also read Big Forearm : 5 best exercise for forearms

5 best warm up exercise

1. Push Up

    4 sets of 20 reps
    Rest of 30 sec between each sets
    Targeted muscles- Biceps, Triceps, Deltoid, Chest

2. Dips

    3 sets of 20 reps
    Rest of 30 sec between each sets
    Targeted muscles- Triceps, Deltoid, Chest

3. Pull Ups

4 sets of 10-12 reps
Rest of 30 sec between each sets
Targeted muscles- Biceps, Deltoid, Chest, back muscles

4. Skipping

    3 sets of 1min
    Rest of 30 sec between each sets
    Targeted muscles- Arms, core, and leg muscles

5. Burpees

    3 sets of 30 secs
    Rest of 30 sec between each sets
    Targeted muscles- Arm, Leg muscles, core, shoulder muscles

Also read Shredded Back : 5 best exercise for Strong and shredded back

5 best stretching exercises

1. Back stretch-

How to do - Lay on the floor and try to put body weight on your knees and hand, toes should touch the floor. raise your chest and abdomen straight, slightly bend and hold it for 10 sec and back to normal and do it for 3 reps.

2. Split squat

How to do- Stand straight and place your left leg in the front and try to bend both knees and try not to touch the floor with knee, hold this position for 3-5 sec and come back to normal position. switch legs and repeat.

3. Forward hang

How to do- Stand straight with having a some distance between legs. loose your hand and try to bend upper body from the waist forward, try to touch knee with your head, hold for 3-5 sec. and back to normal position and repeat it.

4. Shoulder stretch

How to do- Stand or sit according to your choice. grab your hand from elbow with the the other hand and pull the elbow towards chest. hold for some sec and repeat on the other side.

5. Hamstring Stretch

How to do- Sit on the floor with both legs place in front and try to touch your toes and hold the position for 5 secs and after rest repeat again in the same way.

Also read Muscular Chest : 5 best exercise for Big and Shredded Chest

Also read Killer ABS : Best 5 exercise for killer ABS

Also read Bigger Biceps : 5 best exercise for big biceps

Also read Get Bigger Traps : 5 best exercise for big traps

Also read- Top 5 home workout for Shoulder without any Equipment

Also read Want Bigger Triceps : 5 best exercise for triceps

Also read Shredded Back : How to do Pull up correctly