Best Exercises to Warm-Up Before doing Any Work Out

If you search many web pages, they will publish all the best workouts you could probably can do. But Warm-Up exercises? You will see fewer web sites talking about these. I don’t know why is that. But they have missed the main part of any workout. If you do any work out before warming up, then you will face too many injuries. Just think of an iron. Can you make a sword out of it without burning it? No, You can’t. It’s the same as your body. You need to give heat to your muscles and every tendency which will then know that something is coming. I will teach every main warm-up you would probably need. I categorized the exercises into 4 main parts.

  • Warm-up exercises before Shoulder Work-out
  • Warm-up exercises before Leg Work-out
  • Warm-up exercises before Abs Work-out
  • Warm-up exercises before Full Body Work-out

It is okay if you run 10 to 20 minutes or walking 20 to 30 minutes before any workout. It will give a good warm-up to your body slowly. It’s up to you to do running or walking.

Warm-up exercises before Shoulder Work-out

Arm Circles
  • Spread your arms to both sides.
  • Rotate drawing a small circle from both sides around your arm.
  • Do 8 to 10 reps (Repetitions)
  • Do you need to know about Supplements or Pills that will help you to build up your muscles? Click here Do clockwise and anti-clockwise directions.
Chest Expansion
  • Arm spread as the previous exercise.
  • Then push your arms backward and push your chest forward.
  • You will feel the place where it stretches or warm-up.
  • Do 10 to 12 reps.
Big Arm Rotation
  • Big Arm Rotation
  • Big Arm Circle is rotating around your arm.
  • Here you rotate your arms forward-moving them near your ears.
  • Do 12 reps.
  • Then rotate backward.
Alt Chest Expansion
  • Move left hand up and behind your head and the same time right arm down and the back.
  • Then change the motion.
  • Do 16 to 18 reps
Lightweight Lifting

If you are going to do weight lifting or any weight-based workout, then start with a lightweight and move to heavyweight.

This will stop sudden pressure on your muscles.

If you need to know Shoulder based work out, click here.

Warm-up exercises before Leg Work-out

Jumping
  • Jump from both legs but not too much.
  • It’s just for warm-up. So jump 10 to 50 centimeters above the ground.
  • 20 to 30 jumps will be enough.
High Knee
  • Lift your left leg near your chest and lower it.
  • Then lift the right leg to your chest and lower it.
  • Do this by having a rhythm and fast.
  • 20 reps will be enough.
Half Jack
  • Stand tall with your hands on the sides and legs near.
  • Then jump and land with both legs apart from each other and away from your shoulder level and your hands on the top of your head clapping (Do not bend your arms)
  • Then again jump and come to the standing position where hands are on your sides near body and arms are near.
  • Do 15 to 20 reps without stopping.

High Kicks

  • Extend your left hand straight forward and kick your left hand by your right leg.
  • Do not bend, keep both straight.
  • It is good to change the legs and arms one by one.
  • Do 16 to 20 reps.

If you need to know Shoulder based work out, click here.

Warm-up exercises before Abs Work-out

Torso Rotation
  • Keep your hands on your hip.
  • Look to your left without turning the head or lower body. (Just by torso)
  • Then look right.
  • Keep doing this for 18 to 20 reps.
Toe Touching
  • This is good for legs too.
  • Stand tall and hands in front of your legs.
  • Bend and touch your toes without bending knees.
  • You will feel stretching on your legs.
  • Then without coming back to the starting position bend your upper body backward. (Too much bending backward will cause injuries. So keep a limit)
  • Then again touch the toes.
  • Do 10 reps.
Side Hip Bending
  • Stand tall and hands-on your sides.
  • Push your left hand along the left side bending your hip and try to pass left knee.
  • Come back to the starting position and bend to the right side.
  • Do 6 per each side.

If you need to know Shoulder based work out, click here.

Warm-up exercises before Full Body Work-out

Here, you can choose any two exercises from each category mentioned earlier. Rather than that, you do,

Rope Jumping
  • Get a rope and start jumping over it.
  • You can do 20 to 30 jumps from both legs.
  • Jumping over the rope with a single leg also a good way to warm up and strengthen your legs.
  • 10 reps per leg will be good.
Speed Running
  • Mark 5 meters, 10 meters, 15 meters and 20 meters from a starting position.
  • Then run fast to 5-meter position and touch the ground.
  • Then return to your starting position and touch the ground
  • After that run again to 10-meter position.
  • No resting between these sets.
  • Doing 2 sets will be enough and you will feel the heat inside your body.

These are some warm-up exercises for a full body work out. If you want to know some exercises for a full-body workout. Check this link.

Conclusion

You must do warm-up exercises before doing any workout. Follow these steps to reduce the injury rate and do some good workout to build up your muscles or shape or have good health. After doing these warm-ups, try to do some stretching also. These are some advice for you to get away from injuries. Because I have seen many people suffering from injuries. So these are the best exercises for you to do before any workout.

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