Warm Up Routine Before your Workout

Warm Up Routine Before your Workout

Ready For Warm Up?

Before your workout session, you should do warm up as it will boost your body and your body will have strength or capability to do the further workout. It will wake your body from rest and laziness.

Warm up and cool down both are necessary for workout or yoga session but here I am giving details for warm up before a workout.

Yes, warm up for yoga and workout are bit different. So, those who do a workout, have to look at your Warm Up session. You can do warm up for 5 to 10 minutes as per your workout session.

If your workout session longs for 40 to 60 minutes then do warm up for 10 minutes and if it longs for 20 to 30 minutes then warm up should be of 5 minutes.

Your warm-up session includes:

1. Hand rotation

2. Half squats

3. Full squats

4. Jumps

5. Waist/hip rotation

6. Leg rotation

7. Neck rotation (half and full)

8. Elbow rotation

9. Wrist rotation

10. Knee rotation

11. Jogging/sprint

1. Hand rotation:

First, start with hand rotation. Move you're both the hands in a circle 10 time clockwise and vice versa. You have to move your both hands together. If it is not possible for you, you can move simultaneously. And your speed should be high as much as possible for you.

2. Half squats:

Now, start with half squats. Below picture describes how to do half-squats. You have to bend your knees and sit in a chair pose. And keep your upward body straight. This will help your thighs to reduce fat. Do 10 to 15 half squats as per your strength but don’t do it forcibly if you are a beginner.

3. Full squats:

Now, your next move is full squats. Above image shows full squats. You have to take your move like you are doing sit-ups, but keep your knee to toes part straight. Do this also 10 to 15 times. Keep your upper part of the body straight.

4. Jumps:

Jump high as you can. Do jumping 20 to 30 times. You can do jumping jacks too if you want or else stick to only jumping. Stand straight in the position of jogging and jump. Or move your hands upward as you jump and bring it to rest.

5. Hip/waist rotation:

Stand straight and rotate your hip or waist in clockwise and anti-clockwise direct 15 to 20 times. This will give benefit to your waist and hip.

6. Leg rotation:

Slightly straight your one leg at 30 degrees and rotate your feet clockwise and anticlockwise 10 times respectively. And keep your upper part of the body straight.

7. Neck rotation:

Stand straight. Rotate your neck full clockwise and anti-clockwise 10 to 15 times. Also, rotate your neck side to side 15 to 20 times.

8. Elbow rotation:

Keep your hands on your shoulders. And rotate your both elbow clockwise and anti-clockwise.

9. Wrist rotation:

Fold your palms and rotate your wrist clockwise and anti-clockwise. Do it at least 15 to 20 times.

10. Knee rotation:

Bend your both knees and rotate your knees 20 to 25 times clockwise and anti-clockwise. This will help you reduce fat in thighs.

11. Jogging/sprint:

Keep your body straight. Jog at one place and keep your speed high as much as possible. You can sprint if you can increase speed very high.