Warm-up exercises before starting sports

We know that there is little time to spare for yourself, either because of the overall or workload you experience. We know that it is tempting to skip the warm-up phase and start training directly in order to make the best use of this little time you have for sports. However, you can skip the warm-up phase you need to do before training (that is, when you try to climb from 0 to 100 directly), making your body less efficient and potentially causing training to result in an injury.

Therefore, you may experience a possible injury; it may cause you to be unable to train for a certain period of time, perhaps for long periods of time, and disrupt your progress in sports.

When it comes to strength training and various sports, coaches often think of warm-up movements as training readiness. Thanks to these short movements, you can maximize the efficiency of your training and contribute to your development process positively. In addition, with warm-up movements before the exercise; you can minimize the risk of injury due to pressure on your muscles during training or possible movement at the wrong angle.

When doing power training exercises, your muscles shorten and lengthen. If you do not warm up your muscles or prepare them for impacts before training, your muscles are “more prone to tearing and pulling.” Therefore, it is not recommended to start training before warm-up.

1. Hip Circles

Number of repetitions: 8 outwards, 8 inwards.

Circ Hip circles, are a great way to relax your hips. If you have tight hips, these çev twisting movements oldukça are very important to help prepare for lower body exercises. Tight hips can prevent adhesives that can cause smooth firing of the muscles around them, in particular to equalize and stretch other body parts.

Stand with your feet together.

Lift one knee to 90 degrees. Draw a large circle with your knee and rotate the hip outward. Make the movement as wide as possible while maintaining balance.

Continue rotating slowly for eight repetitions, then change direction to do another eight repetitions and apply the motion to your other leg.

2. Arm Circles

Number of repetitions: 8 repeats forward, 8 repeats backward

The arm circle movement is a great (and super easy) movement to loosen the tension on the shoulders and keep the joints warm.

Stand with your feet wide with your shoulders wide and arms around you.

Swing your arms slowly in a circular motion forward. In doing so, you should feel his shoulders warming up.

Continue circular motion for eight repetitions. Then turn your arms in the opposite direction to make eight more.

3. Jump Rope

Repeats: for 2 minutes

R Jump rope, is one of the fastest ways to keep your heart rate and your body warm. I recommend jumping at a reasonable pace for two minutes. You should feel your heart beating faster. It’s also a great warm-up for your arms and shoulders!

Take your jump rope and jump for 2 minutes.

4. Walk-Outs

Number of repetitions: 8 repetitions

“Walk-outs” are particularly good for stretching hamstrings and also stimulate your central area. With this movement you will work on flexibility, mobility and power. You can increase your movement speed to further increase your heart rate.

Start the movement with your feet spread out at the hips and your arms at your side.

Bend your hips to reach the ground with your hands; Drive to the high plank position.

For a few seconds, stand with your shoulders, wrists and your stomach tightened.

With your hands again, crawl to your feet (backwards) and stand up. I will revisit this one.

Make the movement 8 repetitions.

5. Reverse Lunge to Knee Raise

Number of repetitions: 12 repetitions for both sides

The ges Lunges ”movement works the hip muscles, quads and hamstrings. In addition, moving from the un lunge ”movement to lifting the leg requires serious central zone strength and balance.

Stand with your feet wide open.

Take a big step backwards with your right foot. Bend both knees down and lower yourself until your right knee is approximately 15 cm above the ground.

Push your right foot to stand up and bring your knee to a 90-degree angle.

Then immediately step back with your right foot to do another reverse lunge.

Do 12 reps for one leg, and then do another 12 reps for your other leg.

6. Squats

Number of repetitions: 15 repetitions

The at squat ”movement activates the hip muscles, quads and hamstrings. Depending on what kind of strength training you are doing, you will have a chance to perform squat movement at any point, with or without weight. Doing a few squats as part of your warm-up process will allow your body to get used to movement before training.

Stand with your feet wide on your shoulders, turn your toes slightly outward and keep your hands on your chest

Bend your knees and hips to move to the squat position and bring your butt to knee length. Keep your chest high.

Push yourself up with your heels to return to your standing position.

Make the movement 15 repetitions.

7. Squat Pulses

Repeats: for 10 seconds

15 After completing the squat movement again, I propose to do “squat pulse” movement in the squat position for 10 seconds. Because this movement works the same muscles in a slightly different way, and adding some speed to the movement will increase your heart rate by a bit. Remember to keep your back straight (without humping or rounding) and lifting your chest area.