The warm up…
The one part of your workout that most people hate.
But we shouldn’t…
Warming up has a lot of benefits for the body. Here are few of the most
Benefits of warming up
- Lowering the risk of injuries
- When you warm up you increase the blood circulation.
- Oxygen intake because of the increased breathing
- Improved coordination
- Decreased reaction time, because it is a known fact that nerve impulses move faster in warm muscles, than cold ones
- Release of lubrication to the joints
- Increase of body temperature
- If done properly, increase in mobility
Those are few of the scientific facts that prove that warming up actually is good for the body, after all we are working out for a healthy body right?
The mental part
The mental part of this one is my favorite.
People start their workout differently, some start working out without warming up(I’ve seen people who are 40+ y/o start their routine straight away), and some people like to ease into it or to get their head in the game.
I’m from the second type.
Most of the times when I go to workout I might be sleepy, exhausted, hungry or whatever.
And when I start warming up, my mind slowly gets into this training state of mind.
That makes my workout so easy.
Before the warm up I’m tired/sleepy, after the warm up I’m ready to start working out with nothing else on my mind.
And that’s why this is my favorite benefit of warming up.
I warm up all of the joints of body.
And I pre-warm up the muscle groups that I’m going to workout today by doing some basic exercises(push ups, inverted rows, squats, lunges, leg raises).
Wrist warm up
I do full circle rotations on each wrist until I can fell them move freely when doing it.
Because normally in the beginning my wrists are popping and cracking.
When I feel that that they are loose I’m move on with the next of my routine.
Test for yourself to find your awerness.
Elbow warm up
The elbow joint is a pretty simple one(compared to the wrist and the shoulder joint).
It is impossible to do elbow rotations.
Basically if we just do some bicep curls with some light weight or just apply little bit of pressure with the other hand that should be enough.
But with the elbow rotations above, the shoulder joints are being warmed up as well which is a win-win.
Shoulder warm up
This is the one that I put a lot of effort in because I have(for now…) rounded shoulders.
I start with arm rotations. After that I do some scissor shit…
Also I do shoulder dilocates before every Handstand set.
Spine warm up
But hey, why not actually improve your body while warming it up?
Hip warm up
In reality I bring my knee as high as possible and as far to the side as possible.
Knees warm up
I sometimes do some squats and lunges right after that, which also helps my body get warmer in case it’s freezing outside.
Ankle warm up
If I’m doing some jumping exercises, I’ll do something like rope jumping but without the rope for a minute or two.
Neck warm up
Rock your head from side to side and front to back. Clockwise rotations work wonders as well.
BUT NEVER UNDER ANY CIRCUMSTANCES PERFORM ANTI-CLOCKWISE!
Some extra warm ups that I do.
I also do active hangs and scapula push-ups to strengthen the scapula muscles.
Perform a simple joint rotation for 30 second, start with a good pace, don’t rush it. Wow, this really tells it all.
If you have any questions, please feel free to ask in the comment section below.