What is the most important part of a workout? Have you ever asked yourself this question? Perhaps you’ll say it’s the working sets. And that’s not wrong! Working sets are the sets that help us burn fat effectively and build beautiful muscles. But there’s a much more important part before the working sets, and if we skip it, the risk of injury increases significantly!
We’re talking about basic warm-up exercises before strength training!
The main goal of basic warm-up exercises is to raise your body temperature and prepare your muscles for the working sets ahead. Warmed-up muscles become more flexible and receive better blood flow, significantly reducing the risk of possible injuries. Their performance also improves.
Basic warm-up exercises – how to do them
Do the warm-up exercises in the following order:
1. Start with a light 10-minute jog, pedaling or using an elliptical trainer;
The aim of jogging is to raise your body temperature, making your muscles more flexible. This flexibility, in turn, reduces the risk of injury and improves the quality of your workout. Don’t run (or pedal) at a fast pace; keep it moderate. The goal isn’t to tire yourself out, but to warm up!
2. Head rotations
This exercise is designed to mobilize and warm up the muscles in your neck.
3. Shoulder rotations
The “Shoulder rotations” exercise is designed to mobilize and warm up your shoulder and back muscles. Your shoulder muscles are actively involved in exercises such as shoulder presses and the bench press.
4. Elbow rotations
Rotating your arms at the elbows reduces the risk of injuries that can occur during exercises involving elbow movement. One of the most risky exercises that can cause elbow pain if your muscles aren’t properly warmed up is the triceps exercise known as the French press.
5. Wrist rotations
Wrist rotations are a warm-up exercise for the wrists. Although it may seem simple, my advice is not to skip it. It’s just as important as the other warm-up exercises.
6. Waist rotations
Rotating your lower back warms up the muscles in this area and reduces the risk of injury. Many people suffer from lower back pain. This is usually caused by not warming up this area properly and poor (slouched) posture.
7. Knee and ankle rotations
Rotating your legs at the knees warms up the muscles in one of the body’s most vulnerable areas—the knees, especially when it comes to squatting or extending your knees under load. Warm them up thoroughly! This exercise also warms up the ankles.
Do one set of 10 repetitions on each side (once to the left and once to the right) for each exercise. Perform the exercises smoothly.