Warm-up before training: a set of exercises before a strength session to warm up all muscles. How to properly warm up before strength training Warming up before training is not difficult

08.06.202227.05.2017

Never, under any circumstances, should you put sudden stress on your muscles. This is especially true for training. To prepare the body for physical activity, you need to warm it up with a warm-up. For such purposes, there is one that will force every muscle to “turn on.”

Why do you need a warm-up?

Warm-up – the beginning of the workout. But many, especially beginners, underestimate the importance of this stage. Some people think it's a waste of time because it doesn't help you lose weight or build muscle. And this is fundamentally wrong.

Warming up before training includes a number of exercises that are aimed at increasing the effectiveness of sports. How? And here's the thing:

Warm-up activities allow you to “accelerate” muscle tissue to working condition, due to which the whole body becomes toned;
light exercises lead to blood supply to the muscles, which increases cardiovascular activity;
in 10 minutes of warm-up, the heart speeds up its rhythm to 100-120 beats per minute.

And so that the muscles are not acidified by lactic acid during the warm-up process, it is necessary to perform sets before and after each exercise. Perform 7-10 repetitions. These are stretching exercises that “calm” the muscles.

If you plan to train in the gym with heavy equipment, then the warm-up complex will help in the following areas:

relaxes muscle tissue, which significantly reduces the risk of fiber rupture;
will provoke the production of adrenaline, thereby increasing the effectiveness of the training itself;
tones the nervous system;
accelerates metabolic processes in the body;
increases the speed of nerve impulses, which leads to an increase in the neurosympathetic response in the brain.

Warming up before training not only helps to warm up the body, but also sets the right mood for training.

Types of warm-ups

The main thing you need to understand is that there is no exact warm-up complex. In each individual case, the program can be selected separately. For example, before running, an incline is done to warm up the legs, while when working with, the whole body should be prepared.

Warm-up can be of several types:

General. This category of exercises is designed for functional training of the whole body. Due to this complex, there is a gradual increase in temperature, metabolism is activated, due to which more oxygen enters the muscles. The general warm-up includes a complex for the upper and lower limbs, easy running in place, jumping and rotational exercises to develop joints. Time: 10-15 minutes.
Special. Here, muscle warming is aimed at 10-20% load on the body specifically for a specific type of training. For example, if this is an exercise with dumbbells, then do 10-12 repetitions on your hands. Its main goal is to “remember” the body how to perform the exercises correctly.
Hitch. At this stage, the main task is to help relax the muscles so that they move away from the excited state. Typically, a cool-down includes slow running, with a gradual transition to walking, and smooth stretching of the body in different sides. Such exercises allow you to remove lactic acid, reduce your pulse and temperature, which normalizes blood flow in the body. Time: 5-10 minutes.
. There are 3 types of it:
- statistical– exercises are designed to fix the limbs in a certain position;
- dynamic– exercises allow you to control the course of muscle action;
- ballistic– movements are fast, motor, chaotic.

Most maximum effect dynamic stretching gives, as it gradually warms up the muscles, which means the risk of injury to the fibers is minimal.

All four stages of stretching should be performed sequentially, without skipping any. The fact is that at each stage the muscles are not just prepared - they are first warmed up (in the literal sense of the word), and then gradually stretched and brought into a “working” state. A “cold” body is easy to injure.

What kind of warm-up do you need?

A set of warm-up exercises is selected not only for the type of training. Here it is also worth taking into account the individual characteristics of a person - his body type, joint mobility, general well-being, the presence of certain diseases, etc. You also need to determine for yourself whether a warm-up is needed to warm up the muscles or to fill a specific muscle group with blood.

For beginners, the trainer can select a set of general exercises, which the person will then begin to sort on their own. But without fail, the warm-up should include:

exercises from the general category to warm up and prepare the body for future stress;
exercises from a special category, depending on the type of training that will follow;
stretching complex to prepare not only the muscles, but also the joints.

For beginners, it is better to use a general warm-up, which has a general complex. In the future, as sports development, it will be possible to independently adjust such a program.

Warm-up exercises

There is a standard set of exercises that can be used not only by beginners, but also by “professionals”. This is a combination of aerobic and stretching exercises that will take 15-20 minutes.

To prepare the body before training, perform the following exercises:

These 8 exercises will help prepare muscle tissue as much as possible for the upcoming load. This complex is considered universal, so it can be used before any type of training by both men and women.

Stretching warm-up

There is also a complex for stretching muscle tissue. But trainers recommend starting it not before training, but after it. This will allow you to consolidate the result. This is especially true for intense exercise, as it leads to tightening of muscle fibers.

Stretching allows you to normalize not only the work of the heart and blood circulation, but also relieves muscle spasms. To achieve this effect, you must remember the following recommendations:

before a stretching warm-up, it is useful to jog or ride an exercise bike (at an easy pace) to raise the temperature in the muscles;
It is necessary to spend 2-3 seconds to take each position, and linger for 10 seconds in the final position;
stretching exercises are performed slowly;
the final position is taken until the person feels slight pain.

A stretching warm-up includes several basic exercises:

You need to stand in a doorway or between two supports on which you place your hands. Next, the body slowly lowers down without moving the arms. Fix for 10 seconds, then return to the starting position. Perform 3 times at a slow pace.
Take a supine position on a hard surface. The legs are brought together and gradually raised up and behind the head, while the arms are pressed tightly against the horizontal surface. Socks should touch the floor. Fix for 10 seconds and return to the starting position. Execution – 3 times.
A vertical position is assumed so that the heels are together and the toes are apart. With your back straight, lower your body until your fingers reach your toes. Perform 3 approaches with fixation for 10 seconds.
Feet are placed shoulder-width apart. The body bends forward and grabs the opposite leg with your hand, slowly twisting. Fixation at the end point is 10 seconds, after which twisting is carried out on the other side. 3 approaches.
Feet are placed on shoulder width and perform slow bends to the sides, forward, and backward. Fixation is carried out at each point, and it is worth using your hands.
Lunges are performed on one or the other leg. In this case, your hands should be fixed on your belt. 8-10 approaches for each leg.

Everyone is familiar with such exercises from school. It is worth “stretching” the body not only before training, but also after it.

Duration

It was already noted above that the duration of each warm-up and the set of exercises used directly depend on the nature of the training. In addition, taking into account physiological characteristics human constitution. On average, warming up can take from 15 to 30 minutes. It's all about how a person performs the approaches - at what pace.

Mill

jogging (outdoors or on a treadmill) – 5 minutes;
squats – 15 times, 2 sets at 2-minute intervals;
jumping with clapping – 15-20 times;
bending the body with hands reaching the tips of the toes – 15-20 times;
exercise “mill” – 15 times on each side;
push-ups – 10-15 times;
body bends – 20 times.

The warm-up complex can expand or contract, and accordingly, the duration of the warm-up can vary up or down.

As a result, it is worth saying that warming up is an extremely important stage of training. It is thanks to her that the warming up takes place muscle tissue to subsequent load, which means the risk of injury is reduced. Therefore, warm-up should be done not only by beginners, but also by experienced athletes.

The question of the need to warm up before training is very important. Let's look at this procedure, figure out how to do it correctly, how much time should be devoted to warm-up and what exercises should be done.

Beginners sometimes neglect warm-up altogether - this is explained by the fact that they have no idea what role it plays. Such a person comes to the gym and immediately starts doing the exercises. These people really exist - either they consider warming up a waste of time, completely useless, or they don’t even know what warming up is and how it’s done.

Oddly enough, such people who neglect to warm up are found not only among beginners. Moreover, it is forgivable - out of ignorance, but you can meet people who have been training for a long time who come and immediately start hanging workload and start training. And when asked about warming up they answer something like this: “I have no time to spend time and energy on warming up, because in a real fight no one will allow fighters to warm up.”

But the lack of a warm-up can easily lead to serious injuries, after which you don’t even have to think about training. But despite this, there are very few athletes in the gym doing warm-ups, and the rest don’t even think about it.

Both beginners and those who have been working out in the gym for several days will be interested in an article about. Knowing the principles of supercompensation, you can build your training process more efficiently and progress faster.

What is a warm-up?

Warm-up is a special set of exercises before training, which should never be neglected. The purpose of the warm-up is to warm up the body, joints, ligaments, muscles and prepare for serious loads.

What is the purpose of warm-up in bodybuilding:

possibility of preventing injuries;
increasing the effectiveness of the training itself;
providing an adrenaline rush that helps to train more intensely;
improving the blood supply to the muscles, since with the start of the warm-up the pulse rate increases, the capillaries dilate, blood flows to the muscles more intensely, and with it oxygen and nutrients;
increasing the elasticity of ligaments and muscles;
acceleration of metabolic processes;
increasing mental concentration, creating the mood for strength training.

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What is included in the warm-up

The warm-up consists of three parts:

general warm-up;
special warm-up (basic);
hitch.

Let's take a closer look at each of them.

General warm-up

Required to prepare the entire body for full training. During this warm-up, body temperature rises, muscles warm up, metabolism becomes more active, the state of the respiratory and cardiovascular systems improves, and muscle performance increases. If you refuse a general warm-up, you can get injured and serious illnesses, so it is unacceptable to ignore it.

What a general warm-up may include: jumping rope, running, light exercises that consistently engage all muscle groups. If it's cool in the gym, warming up is all the more necessary - cold muscles are weaker than warm ones. You can warm up in outerwear to warm up your muscles faster.

You can start warming up on a treadmill, work on an exercise bike, or jump rope (in other words, cardio for about 10 minutes). The main thing to remember is that during the warm-up you don’t need to tire yourself, but warm up and prepare your body for work.

Those muscles and joints that will not be involved in the upcoming workout (for example, legs during chest training) do not need to be particularly warmed up.

Special warm-up

Performed before each exercise. It consists of performing the movements that you will perform during training. This warm-up uses less weight than during the main workout. The technique of movement is practiced in the required amplitude and along the required trajectory. The first exercise should contain at least 2-3 warm-up sets.

For example, if you are training the chest muscles, and the first exercise is the bench press, then after the general warm-up before training, do a special warm-up - perform a bench press with a weight of 30% of the working weight, 12-15 repetitions, this will be a leading approach. The purpose of the special warm-up is to force the body to remember the correct exercise technique and prepare the muscles and joints for the upcoming strength work.

The goal of most training is to build muscle mass. Our website has a very good training program for gaining muscle mass. It is designed for intermediate level athletes and gives excellent results!

Muscle stretching

If few people warm up before a workout, then there are even fewer who do stretching.

Stretching should not be confused with warming up. The principle of these two actions is different: when warming up, the body prepares for strength work, and stretching is stretching the muscles, joints and tendons.

Muscle stretching should be done after warming up, since body temperature rises during warming up. On the contrary, you cannot do the opposite; starting with stretching without warming up means you are bound to get injured.

Stretching helps make muscles and tendons more flexible, thereby increasing the range of motion and incorporating additional muscle fibers. Therefore, stretching before exercise allows you to improve the quality of your workout.

Stretching also makes the workout safe - the ligaments and tendons will be adapted to heavy loads, thereby protecting you from injury. It is enough to spend 10 minutes stretching before and after training. Perform the exercises slowly and smoothly - this is the only way the tendons will stretch and become flexible.

Hitch

Done at the very end of the workout. These exercises have a calming effect on cardiovascular system. They help eliminate blood stagnation in the muscles, relieve muscle pain, bring contracted muscles back to normal, reduce body temperature to normal. A properly done cool-down will allow the muscles to recover faster.

Conclusion

All three types of warm-up - general, special and cool-down - must be performed. If they are neglected, there is a risk of injury, after which the sport will have to be abandoned for a long time. Don't neglect warming up, it will make your workout more effective.

Most people visiting for the first time gyms(and sometimes even experienced athletes), considers warm-up nonsense, not worth attention. Without warming up their muscles, they immediately run to free exercise equipment and begin active training. And this happens until the cold ligaments tear from overexertion, or the athlete realizes how useful the warm-up really is.

Briefly about the main thing: why do you need a warm-up before training at home or in the gym?

Theater, as you know, begins with a hanger, and every workout begins with a warm-up.

True, only 5% of all “body sculptors” who come to the gym remember it. Percent professional athletes will be much higher (they know the secret of effective training).

The need to warm up is an axiom. It is needed for...

Stretching and warming up the muscles before heavy loads (note - as intensive muscle training!).
To protect muscles, ligaments of the body and joints from injury.
To increase blood flow to muscles.
To increase training efficiency.
To speed up metabolic processes.
For the right mood for training.

That is, as you can see, there are enough reasons to warm up.

If it’s more important for you to wander around the gym, say hello to friends and beautifully ride 3-4 exercise machines per evening in order to “be in trend,” no one can stop you from doing this.

But if you really want to achieve certain results, and gym for you - not a tribute to fashion, then this article will be useful to you.

Types of warm-up - what should you remember when warming up before training?

For training warm-ups there is conditional classification:

General warm-up. It is needed to functionally prepare your body for training: your muscles are supplied with oxygen and your body temperature rises, and your metabolism is quickly activated. Takes 10-15 minutes. Loads: exercises for various muscles of the legs/arms, jump rope, rotation of the body and limbs (note - we increase the flexibility of the joints), easy running.
Special warm-up. This is a kind of imitation of the work with equipment that an athlete will have to do. A warm-up is necessary so that the body remembers the exercise technique. Requires 10-12 repetitions before each strength training.
Hitch. It is performed after training to transfer the body from a working state to a calm one. Necessary for removing lactic acid from the muscles, returning to normal heart rate, blood flow and body temperature. Loads: light running, which turns into walking, as well as gentle stretching. Takes 5-10 minutes.
Stretching. Most popular look warm-up, which can be divided into static stretching (fixing the limbs in a chosen position), ballistic (chaotic and fast movements) and dynamic (slow, ordered movements).

Stretching should only begin after a warm-up warm-up. When performing cold stretches, the risk of injury increases.

Stretching should not be ignored for the same reasons.

Video of the best warm-up exercises:

The most effective exercises for warming up before training - rules of execution

Cardio. We perform a light jog for 5-7 minutes, choosing an exercise bike for the exercise, free treadmill or other cardio equipment. We maintain an extremely moderate pace and try hard to keep our heart rate at a maximum of 120 beats/min. You should only get a little sweaty during this exercise and not be tired from a workout that hasn't started yet.
Lunges with simultaneous extension of arms. While in the initial “standing” position, we cross our arms at the level of the navel and tense the muscles of our arms and our abs. When bending ring finger with the little finger and leaving the other fingers extended, your arm muscles become more tense. Let's take a deep breath and right foot forward 1 step, not forgetting to simultaneously spread your arms to the sides. It is important to keep the abdominal muscles, as well as the arm muscles, in sufficient tension. Next, as you exhale, we return to the starting position. Let's squat as deep as possible! Norm: 3 sets of 13-15 times.
Side lunges. As in the exercise above, the starting position is “standing”. Average s index finger we direct it down, and collect the remaining ones inside the alkaline. Take a deep breath and take a step to the left, moving your arms straight to the same side and leaving your right leg straight. Then, as you exhale, we return to the starting position and, changing legs, repeat. The depth of the squat is the maximum possible. Norm: 3 sets of 13-15 repetitions.
Bend forward. In the “standing” position, inhale deeply and take 1 step forward while simultaneously bending over, straight back and straight arms. As we exhale, we return to our original position, change legs and repeat again. Norm: 3 sets of 13-15 repetitions.
Lunges forward. Effective warm-up For calf muscles, as well as the hips and tendons behind the knees. From the “standing” position (note – we place our feet shoulder-width apart, traditionally) we slowly lower ourselves down, trying not to bend our legs, and continue to move with the help of our palms. Next, we pull up our left leg and, having carried out a deep lunge, lift it up left hand. We return to our starting position (if possible) also on straight legs. Norm: 3 sets of 10 repetitions.
For pectoral muscles and stretching of the spine. In the “lying” position on your stomach, place your arms at shoulder level. Slowly turning the left hip, we throw our left leg over the exceptionally straight right one. Raise your hand and move it slightly behind you. We repeat the same for the other side. Norm: 2 sets of 5-7 repetitions.
For glutes, quadriceps and flexor muscles. From the “standing” position (approx. – feet shoulder-width apart), we pull the left knee to the chest. Lower and pull up the right one. Next, we raise our right hand up, grabbing the left foot with our left and pulling it towards our buttocks so that the position of the hips remains unchanged (the hips do not rise or fall!). Repeat for the other side. Norm: 3 sets of 10 repetitions.

Let's sum it up

Warm up before training (no matter who says otherwise) required! We don’t start exercising while the muscles are “cold” - we warm them up for 10-15 minutes.

Find the exercises that work best for you and incorporate them into your own warm-up routine that matches your workout goals. Introduce new exercises periodically.

The site site thanks you for your attention to the article! We will be very pleased if you share your feedback and tips in the comments below.

The signal to end the warm-up will be the beginning of sweating, slight redness of the skin, and the appearance of warmth in the muscles.

Warm-up is best done in the form of a set of exercises, which you can create based on how you feel and the direction of the upcoming session. Usually the complex starts with warming up and breathing exercises- various types of walking, running, running with jumping and arm movements. Then there are exercises to develop the muscles of the torso, shoulder girdle, arms and legs - bending, squats, circular movements of the torso and pelvis, push-ups, etc. We advise you to perform swinging and jerking movements of the arms and legs with a large amplitude and flexibility exercises after the muscles have warmed up. It is also recommended to include in the complex exercises that simulate the technique of strikes and movements, individually or in combination. By the nature of the movements, they are close to the playing technique, they help you master and consolidate it in simplified conditions, and gradually lead you to playing on the table, so the complex usually ends with imitation exercises.

We bring to your attention a number of exercises on the basis of which you can create a warm-up complex. We have arranged the exercises in order of increasing difficulty.

Running exercises.

(Fig. 38)

1. Run like a snake, running around racks or various objects.

2. Running with arbitrary acceleration of 3-5 m.

3. Run, “throwing” straight legs forward.

4. Run, “throwing” your straight legs back.

5. Running with high hips.

6. Running with a sweeping movement of the shin backwards.

7. Run backwards.

8. Moving with side steps (right, left).

9. Moving with side steps in a tennis player’s stance, alternately with the right and left sides (after two steps, after one step).

10. Moving with side steps in a tennis player’s stance facing forward while simultaneously moving left and right.

11. The same thing, but backwards.

12. Moving sideways (right, left) with crossed steps (“lezginka”): for example, when moving with the right side, place your left leg alternately in front and then behind your right. The right leg just moves to the right.

Jumping exercises.(Fig. 39)

1. Hands on the belt, jumping on one leg and changing legs.

2. Hands on the belt, jumping on both legs in a triangle or square.

3. Jump to the side from one leg to the other in place through the lines drawn on the floor.

4. Jumping up from a squat (half squat).

5. Jumping forward from a squat (half squat).

6. Hands on the belt, jumping on both legs with a turn of 180° (360°).

7. Jumping on one leg while moving forward.

8. Jumping on one leg left and right.

9. Jumping on both legs, pulling the knees to the chest (“kangaroo”).

10. Jumping with both feet over the bench.

Exercises for arm muscles.(Fig. 40)

1. Standing in the main stance - arms forward, to the sides, up.

2. Hands to shoulders - circular rotations with arms.

3. Circular rotations with straight arms - 4 times forward, 4 times back, gradually increasing the amplitude.

4. Circular rotations with straight arms in different directions: right forward, left back and vice versa.

5. Circular rotations of the forearm in and out from the position of the arm to the sides.

6. Circular rotations with hands clenched into fists into one

and the other side, with both hands at the same time and alternately from the position of the hand to the sides or forward.

7. Squeezing and unclenching hands into fists from a forward position.

8. Stand with your legs apart, jerk your arms bent at the elbows in front of your chest with a twist of your torso.

9. Clasp your hands together - kneading.

10. Right hand up, left hand down, jerk your arms back.

11. Right hand up, left hand down - jerk your arms back and

to the sides, gradual (8 counts) change in the position of the hands: left at the top, right at the bottom.

12. Standing facing the wall - pushing away from the wall with both hands, gradually increasing the distance to it.

13. Lying emphasis - push-ups gymnastic bench or from the floor, leg push-ups on a gymnastic bench.

14. Pull-up on the bar with an overhand or underhand grip.

Exercises for the trunk muscles.(Fig. 41)

1. Feet shoulder-width apart - bend over, reaching the floor with your hands.

2. Feet wider than shoulders - bend over, reaching the floor with your elbows.

3. Feet shoulder-width apart, bending over, arms to the sides - twist the torso, reaching the toes with your hands.

4. Feet shoulder-width apart, hands on the belt - circular movements of the pelvis.

5. The same, feet shoulder-width apart, hands “clasped” above your head - rotate your body, trying to describe a large circle with your hands.

6. Bend backwards, reaching your heels with your hands.

7. Bend back, bending over, reaching one at a time right hand left heel and vice versa.

8. Feet shoulder-width apart, hands on the belt - three springy inclinations in one direction and the other.

9. Same as exercise but hands clasped above the head.

10. The same as the exercise, but with two additional steps in each direction and reaching the floor with clasped hands.

11. Feet shoulder-width apart, one hand above, the other below - at each count, bend to the sides with an overflowing movement of the hands behind the back.

12. Lying on your stomach, hands behind your head - bending back.

13. Support from behind - straighten and bend your arms, bending your torso.

14. From a supine position, arms along the body, bend towards straight legs and return to the starting position.

15. The same, but hands behind the head.

16. The same, but hands up.

17. Lying on your back, arms to the sides, raise your straight legs up and lower them alternately to the left and right sides.

18. Feet shoulder-width apart, standing with your back 30-50 cm from the table - without lifting your feet from the floor, reach the far corner of the table with your hand.

Exercises for leg muscles.

(Fig. 42)

1. Squats with your arms extended forward, without lifting your heels off the floor.

2. Hands on the belt - lunge with the right leg, three springy swings. The same, lunge with the left leg.

3. The same, but changing legs with a jump.

4. The same, but lunge to the side.

5. Arms extended forward - alternately swing your legs forward, reaching your hands with your toes.

6. Arms to the sides - alternately swing your legs to the sides, reaching your hands with your toes.

7. Crouching, right leg to the side - without lifting your hands from the floor, change legs with a jump.

8. Change position with a jump - crouching, lying down.

9. Bend your knees slightly, put your hands on your knees - circular rotations in the knee joints.

10. Hands on the belt, foot on the toe - circular rotations in the ankle joint.

11. Stepping back 60-80 cm from the wall and resting your hands on it - lifting on your toes.

12. Hands on the belt - from a deep squat, alternately “throwing” straight legs forward - squat dance.

When we live at a crazy pace and are incredibly busy (for example, every day from morning to evening), we want to start lifting heavy weights as quickly as possible, ignoring muscle warm-up before training. But when you skip the warm-up and just go from 0 to 40kg, you're not allowing your body to be more efficient and you're greatly increasing your chance of injury.

Strength training without warming up is a huge No!

When are they performed? strength exercises, muscles shorten and lengthen, and if they are not warmed up, stretched and prepared, they are more prone to tearing and stretching.

Warm up before training. Set of exercises: video

Warming up the muscles and joints before training is the main and most important function of warming up!

The benefits of warming up

Increased body temperature.
Improving the mobility of muscles and joints and their activation. In preparation correct technique movements.

By raising your body temperature, you soften the tissue around your joints, increasing their range of motion. Increased flexibility does two things: it allows your body to move better during workouts and it helps protect you from injury.

Improving mobility will help reduce the risk of injury and help the body use the right muscles for specific movements and prepare them for an effective workout.

The technical component is to first prepare the body for complex movements on entry level. For example, you could warm up by doing squats to prepare your body for squat jumps later in the workout itself.

So what can you do about the lack of time? The truth is, you only need five minutes to do a light warm-up before your workout. You just need to stop looking at it as a distraction from your training. It's better to recognize that warming up helps you maximize the effectiveness of the minimal time you have.

A good pre-exercise warm-up should match the range of motion required for the specific workout. So if you're going to be doing upper body work, you might want to spend more time warming up your shoulders and thoracic spine ( top part back), devoting less time to exercises to warm up the gluteal muscles and legs. In contrast, if you're going to be running or doing sprint intervals, you can better stretch your hips and ankles and warm up gluteal muscles with hip and knee joints.

There are many exercises you can do before your workout. The article provides a warm-up complex that can be used for 5 minutes. This program is a good warm-up for most strength training sessions. Every muscle will not be left unattended.

Pre-workout muscle warm-up routine

How to do warm-up exercises before training?

8 hip inward rotations, 8 outward hip rotations

Hip rotation - great way Stretch your hip joints and thigh muscles. If your hips are in constant tension. It is important to help prepare them for lower body exercises. Cold and tight thigh muscles can prevent other muscles, such as the buttocks, from working properly.

Stand with your feet together.
Raise one knee to 90 degrees. Circle the thigh, making a large circle with your knee. Make the movement as wide as possible, keep your balance.
Continue twisting slowly for eight reps, then reverse the direction for eight more reps. Change to the other leg.

8 rotations with arms forward, 8 rotations with arms back

Arm rotations are a great (and very easy) way to relieve shoulder tension and warm up your joints.
Stand with your feet shoulder-width apart and your arms at your sides.
Slowly rotate your arms forward in a circular motion. You should feel your shoulders relax as you rotate.
Carry on Roundabout Circulation for eight repetitions. Then reverse the arm range in the opposite direction for eight repetitions.

Jump rope - 2 minutes

Jumping rope is one of the most quick ways raise your heart rate and warm your body. Jump for two minutes at a moderate pace. You should feel your heart beating faster. Feel free to get creative if you feel comfortable with the rope. Bonus: Jumping rope is a great workout for your arms and shoulders!

Take a jump rope and jump for 2 minutes.

8 rack outlets for strip

Plank walkouts are especially good for stretching the hamstrings and also engage the core. Through the exercise you can work on flexibility, mobility and strength. Do it at a fast pace to get your heart rate up.

Start standing. Feet hip-width apart, arms at your sides.
Bend over hip joints to reach your hands to the floor and crawl to a plank position.
Pause for a couple of seconds with your shoulders level with your wrists.
Use your hands to return to your feet and stand up. This is one repetition.
Do eight reps.

12 deep reverse lunges with knee raises

Lunges work the glutes, quads, and hamstrings. Additionally, the lunge movement requires good strength and stability.

Stand with your feet hip-width apart.
Take a big step back with your right foot. Bend both knees, lowering until your right knee lightly touches the floor.
Push up with your right leg to stand and extend your knee in front of you at a 90-degree angle.
Immediately step your right foot back into your next lunge.
Perform 12 reps on one leg, then 12 reps on the other.

Squats train the buttocks, front and back surface hips. If you have weighted squats in your routine, doing a few reps as a warm-up will help your body get used to the movement. Before working on progressing with heavy weights.

Stand with your feet shoulder-width apart, toes slightly to the sides, hands on your chest.
Bend your knees and hips to simulate a squatting position. Lower your pelvis to knee level. Keep your body straight.
Push through your heels to return to a standing position. Do 15 reps.

After you have completed 15 squats, do short movements in the squat position for 10 seconds.

This exercise allows you to work the same muscles in a slightly different way. By increasing the pace, you can speed up your heart rate. Remember to keep your back straight (without arching or rounding) and lift your chest straight.