Warming up before starting your workout is a must. Doing so will help you prevent injury, reduce the stress on joints, as well as prepare your body for reaping the maximum benefits from exercising.
Here’s a compilation of the top 5 expert tips on how to warm up for exercise at home! These are the easiest, quickest moves you can perform to get yourself ready for a wonderful workout in less than 10 minutes.
Start From the Upper to the Lower Parts of the Body
It is essential to begin your warm up from the neck all the way down to the toes. That’s because your blood needs to move throughout the whole body. The lower parts of the torso are larger in size, compared to the upper ones. If you start with warming up your legs, for example, it will be harder to make the blood flow efficiently throughout the entire system.
Begin With the Neck
It is often the case that people underestimate the neck as a crucial part of the body, which is also involved in the training session. In fact, the neck is very sensitive and prone to injury. It is also advisable to stretch and relax your neck muscles as soon as you get out from bed each morning.
Just roll your head slowly, as if you are drawing a circle. Take controlled, relaxed breaths and do this in a very patient tempo. You don’t need to stress the delicate nerves and muscles which are located in the neck area.
Do a single full circle in one direction, and then switch to the opposite side. This way you will avoid feeling dizzy from the circular movement. Make five reps in each direction.
If this is one of your lazy days, you can also stand still and simply move your head from left to right. Imagine you are looking at somebody who is standing on your left side, hold on for a few seconds, and turn to the right. Do 5 reps for each.
Nevertheless, you can also tilt your head to the back and the front. However, it’s significant to remember that you must do this slowly and with controlled movements. Don’t just rush into the neck warm-up; feel your neck releasing the tension and getting ready for a fantastic workout!
Proceed With Warming up the Arms
First, stretch your arms wide open. Then, slightly tilt to the left, as if you are trying to reach a distant object. Afterward, do the same to the right. Five reps for each arm are good to go.
Another suitable option for warming your arms, including the shoulders zone, is to do rowing circles. Start with making a full round to the front for five repetitions, and another set of five rowing back. Finish with repeating the same with the other arm as well.
If you are feeling more energetic, you can also try to execute some punches. Just keep your body tight and move only from the arms. Imagine you are punching something. Be quick and focused. Make ten reps for each arm.
For completing the arms warm up, make sure you don’t forget to include your hands. Stretch your arms to the front and start drawing circles, using your wrists. All it takes is a full minute and you are done!
It’s Time to Warm up the Waist
Your waist is the connection between the lower and the upper parts of the body. Thus, you shouldn’t miss on warming it up thoroughly before starting your training session. Place your hands on the waist and begin making controlled circles. Try to feel your vertebrae relaxed during the process and don’t put tension in your moves. 30 seconds in the one direction and another 30 for the opposite side are enough.
Finally, Focus on Warming up the Legs
Lunges are among the best moves you can include on your road to discovering the ultimate ways on how to warm up for exercise at home. Both forward and backward lunges will do the trick. On another note, forward lunges are better for increasing flexibility and overall leg strength. These help to focus on the glutes. On the other hand, backward lunges will put more pressure on your butt-zone.
Bear in mind that lunges are a multi-joint exercise. If you, by any chance, are feeling discomfort making lunges, you might be having knee problems. Thus, it’s best to substitute lunges for own-weight squats. Squats are considered to put less tension on the knees, as opposed to lunges.
If you are in the mood for something more relaxing, you can simply do some good stretches. Reaching the toes (or as far as you can go!) with your fingers is a great way to address the leg zone.
Don’t forget to warm up your ankles, as well. That particular zone is often neglected, while a lot of pressure falls squarely on our ankles when running, lifting, or even simply walking around. Just lift one of your legs and start drawing circles, moving only the ankles for a brief 30 seconds. As we mentioned above, this is much like warming up your wrists. Moreover, you will be surprised at how efficiently these easy-peasy moves can work to improve the quality of your training session!
Exercising should be fun, enjoyable, and rewarding! Whether you are going to choose to improve your skills on how to warm up for exercise at home, when you hit the gym, or attend a group session – proper movements will bring your training game to another level.
In a nutshell, warming up will decrease chances of injury, keep your joints healthy, and nonetheless, it will create a beneficial connection between your mind and body for a full-harmony and spirited workout. And yes – you can do this! More often than not, it is the case with just about any aspect of life, that perfection hides in the small details.