Warming-Up before a workout is very important because it gently prepares the body for exercises by gradually increasing the heart rate and circulation; this will loosen the joints and increase blood flow to the muscles. Stretching the muscles prepares them for physical activity and prevents injuries. The warm-up is also a good opportunity for an individual to prepare themselves mentally for the game ahead and for a team to work together prior to the start of the game. Source: http://www.nsmi.org.uk/articles/injury-prevention/warming-up.html The Warm-Up of the Champions is divided into two parts; the Initial Warm-Up and the Main Warm-Up. If you have very limited time, do the Main Warm-Up only. Do these exercises with as little rest as possible but do not sacrifice speed for quality. Let's get started! --- Initial Warm-Up --- Huggers (16) - With your feet shoulders width apart, raise your arms straight like a T and act like you are hugging someone. Alternately switch your left hand over right to right hand over left for a total of 16 repetitions. This exercise is great for warming-up the chest and shoulder muscles. Wrist Rolls (8) - Clasp your hands near your chest and rotate your wrist 8 times in a forward motion and then 8 times in a backward motion. Polka Stretch (8) - Step your right foot a couple of inches forward and land on your heels. Make sure you have a slight bend on the left knee but keep your right leg as straight as possible. Bend at the waist and reach your right foot with your left hand in a controlled manner making sure the abs are tight and your back is straight. Repeat with the other leg and then alternate again to complete the 8 repetitions. Leg Swings (8/8) - Grab a chair or lean on a wall and swing your right leg all the way up to your waist in a controlled manner. Swing your leg in a backward motion and repeat this for 8 times. Afterwards, Face the chair or the wall and swing your right leg with an in and out motion for 8 times. Repeat the whole sequence with the other leg. Fire Hydrants (4/4) - Get down to your knees on all fours and bend your right foot up. Move your right hip in a circular motion inward for 4 times and reverse the motion for 4 times also. Afterwards, do the same thing on the other side. Scorpions (4) - Lie down on the floor with arms extended like a T. Bend your right foot up and carefully reach your left hand with your right foot by twisting your right side of the body. Do this for 4 repetitions and then do the same thing for the other side. --- Main Warm-up --- Run in Place (16) - Bring your right knee up to the height of your waist while you bring your left hand forward at the same time. Repeat the same thing on the other side by creating a running motion for 16 times. Jumping Jacks (16) - Bring your feet together and place your hands on side. Slightly bend your knees and jump a few inches from the floor. You will simultaneously lift your arms up and try to clap above your head. Jump back to your starting position and repeat for 16 times. Twist and Pivot (16) - With your feet shoulders width apart, pivot both of your feet 45 degrees to the right. Bring your hands to the height of your chest and flare your elbows out. You will twist your torso to the left while you also pivot your feet 45 degrees to the left. Repeat this movement for 16 times. Arm Circles (8) - Raise your arms straight like a T and close your fist halfway leaving your thumbs out. Point your thumbs forward and create a circular motion for 8 times. Afterwards, point your thumbs backward while still maintaining the half-closed fist and create a circular motion for 8 times. Chest Openers (8) - While still maintaining the half-closed fist with thumbs out, place both ends of the finger on your temple while flaring your elbows out. Bring your elbows close to each other without losing contact from your finger and temple. Repeat this movement for 8 times. Double Knee Pull (8) - Bring up your right knee to the height of your waist. Grab your right knee with two hands and carefully pull the knee towards your chest twice. Switch knees and do the same movement while alternating for 8 times. Double Pigeon Pull (8) - Bring up your right knee to the height of your waist but this time, flare your knees outward. Grab your right foot with both of your hands and carefully pull it towards your chest twice. Switch feet and do the same movement while alternating for 8 times. Double Quad Pull (8) - Curl your right foot and grab your ankle with your right hand. Carefully pull your ankles towards your lower back twice. Switch feet and do the same movement while alternating for 8 times. _ After you have completed the warm-up, rest for a few minutes and you are now ready to start with your workout. How did you find this warm-up routine? I would like to hear them from you. Until then, stay tuned! ☺ |
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My name is Gelo Amurao. I created the Habit Whisperer because of my desire to help people improve themselves, by creating one good habit at a time. Archives
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