15 MINUTE WARM UP EXERCISE

WARM UP EXERCISES

Warming up is the most essential part of every workout. Warm-up reduces the risk of injuries which makes it significantly less likely to occur, and your performance during your workout will be better. A warm-up should ideally take approximately 15 minutes. Muscles which are warmed up are more efficient, and the major training exercises are easier to perform because the body is prepared for them.

The following warm-up should be made intensively and considered as a workout:

Head Rotation

Starting position:

·         Stand with your legs straight,

·         Place your feet at shoulder-width,

·         Keep your hands loosely at your sides.

Exercise: 20 REPETITIONS

·         Rotate your head clockwise and counter clockwise.

Forearm Rotation

Starting position:

·         Position as above, hands rose to shoulder height.

Exercise (Perform dynamic forearm rotation at the elbow):

·         30 seconds inwards,

·         30 seconds outwards.

Arm Rotation

Starting position:

·         Place your legs at shoulder-width,

·         Keep your arms straight at your sides.

Exercise (Perform both arms rotation simultaneously):

·         20 times clockwise,

·         20 times counter clockwise,

·         20 times in opposite directions.

Shoulder Rotation

Starting position:

·         Place your legs at shoulder-width,

·         Keep your arms straight at your sides.

Exercise: 20 REPETITIONS

·         Perform both shoulders rotation clockwise and counter clockwise.

Wrist Rotation

Starting position:

·         Fingers clasped.

Exercise: 60 SECONDS

·         Perform wrists rotation in both directions.

Torso Swings

Starting position:

·         Stand with your legs straight,

·         Place your feet at shoulder-width,

·         Bend your torso forward 90 degrees,

·         Raise both arms straight to the outside.

Exercise: 15 REPETITIONS TO EACH SIDE

·         Perform the most extensive movements to the left and to the right.

·         Look at the hand you are lifting.

Torso Bends

Starting position:

·         Place your feet at shoulder-width,

·         Keep your knees straight while performing the exercise.

Exercise: 40 REPETITIONS

·         Count the bends made to the left leg 1, the right leg 2 and straightening the body 3.

·         Join your legs and try to touch your forehead to your knees (stay like this for a few seconds).

Hip Rotation

Starting position:

·         Place your hands on your hips and your head straight.

Exercise: 10 REPETITIONS

·         Perform extensive hips rotation.

·         Perform the exercise 10 times clockwise and 10 times counter clockwise.

Knee Rotation

Starting position:

·         Place your feet slightly apart, and hands on hips.

Exercise: 10 REPETITIONS FOR EACH LEG

·         Raise your knee-bent leg.

·         Perform knee rotation to the right and to the left.

·         Change the leg.

Feet Rotation

Starting position: 

·         Place your feet slightly apart, shifting your body weight on one foot, stand on the toes of your other leg.

Exercise: 10 REPETITIONS FOR EACH LEG

·         Perform rotation of the raised foot clockwise and counter clockwise.

·         Change the leg.

Abdominal Muscles

Starting position:

·         Lie down on your back, lift your leg about 15 cm above the ground.

Exercise: 2 TIMES 30 SECONDS EACH TIME

·         Perform horizontal scissors for 30 seconds.

·         5 seconds break.

·         Perform vertical scissors for 30 seconds.

Back Muscles

Starting position:

·         Lie down on your stomach.

Exercise: 20 REPETITIONS

·         Lift your hands and legs simultaneously and keep them in the air for 1 second.