Best 7 warm up exercise to prevent injury | Warm up exercise before workout

 

Warm up is of the most overlooked exercise in the gym because most of the people thought that warm up only waste their time and nothing. 

If you think that warm up is just wastage of time then it your biggest mistake because warm up has lots of benefits. 

Warm help prevent injury, increase range of motion, increase the body temperature, raise up your blood circulation and active your muscles for muscle for strenuous strength training. 

Here in this article we are going to tell you best 7 warm-up exercise which help you to prevent injuries:

1.  Jumping Jack

Stand straight with your arms to your side, now jump up and spread out your legs as much as you can while bring your arms above your hand and then return back to the starting position

 

2. Lateral leg swings

Stand straight and swing your leg across your body from right to left and then switch your leg and swing it again. 

 

3. Forward and backward leg swings

Stand straight take support of wall and now start swinging your leg from forward to backward in a smooth motion and then switch legs. 

 

4. Jump rope

Grab the handle of skipping rope and start with rope behind you, now swings the rope with the help of wrist, when the rope pass your shins, jump by springing your toes.   

5. Bodyweight squats

Stand straight legs shoulder-width apart, toes facing front. Drive your hips back, bending at the knees and ankles and pressing your knees slightly open now sit into a squat position while still keeping your heels and toes on the bottom, chest up and shoulders back. Strive to eventually reach parallel, meaning knees are bent to a 90-degree angle. should press into your heels not into your toes and straighten legs to return to a standing position.  

6. Push up

Get into a plank position, place your both palms on the mat, palm should be placed directly under the shoulder, keep your back straight, core tight, and don't put tension on neck. now gently bend your both elbows to go down and slowly lower your body to the floor. Try to touch the floor by your chest and then push your body in upward direction. try to create more tension on biceps for more better results. 

7. Hip extension

For hip extension lie down on the floor on your back with both of the knees bent and feet on the floor, put your arm facing down at the sides. now push your heel and lift your butt and back off the floor, on the top pause for 1-2 sec and squeeze your hip muscles and slowly back down to the floor, repeat this for 12 to 15 reps.

8. Mountain climbers 

Take the high plank position with palm should placed directly under the shoulders, keep your neck in relaxed position and keep your legs straight. Now drive your right knee towards your chest with a tight core then quickly back it to the plank position and immediately drive your left knee towards the chest.

 

Also read:

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