Warm up exercise for gym

The Benefits Of Warming Up Pre-Workout "Warming up prior to your Moving through a few pre-workout stretches can even give your brain a boost. "It's going to help to prime not only the muscles and joints into that position," adds How To Warm Up Properly Just She also says it's a good idea to know your limits and to think about your personal range of motion while you warm up. You don't want to overdo it by pushing your body into a position it's not ready for (ouch!). "Moving into slow, controlled, active moments is better," Fraboni explains. Convinced? Choose four to five of Mason's moves below, then complete each for 30 to 60 seconds. They work great no matter what kind of workout is on the agenda, from How to: Begin in a standing position, with your feet wider than hip-width apart. Lean your body to the right side, bending your right knee slightly. At the same time, stretch your left arm to the sky at a diagonal, in line with the rest of your body. Stretch your left leg long. Immediately repeat on the opposite side. Continue for 30 to 60 seconds. How to: Start in a standing position, with feet wider than hip-width apart. Bend your arms, and place your hands behind your head. Bend your knee as you lift one leg up. Circle that leg across your body, up toward your chest, then back down to the starting position. Repeat on the other side. Continue for 30 to 60 seconds. How to: Stand with your feet hip-width apart, hands at your side. Take a big step to the right, then push your...

A warm-up takes minutes and is essential if you want to start your workout firing on all cylinders, and it’ll reduce your risk of injury too. “If you jump straight into a workout, your body is absolutely not ready for what’s about to happen,” says Olivia Tyler, clinical fitness lead for healthcare charity and gym operator Nuffield Health, who we spoke to about (Image credit: Lu ShaoJi / Getty Images) Time30-60sec each side Many of us, particularly deskbound workers, have tight hip flexors from sitting down all day. If not addressed, this can lead to lower-back injury while weight training. For this stretch, get on one knee with the other foot in front. Push forwards to stretch your hip, keeping your core tight and squeezing your opposing glutes as you do so. 2 Deep lunge with hip circles Reps5 circles each leg This gym warm up exercise helps to start mobilising the hips and increasing synovial fluid at the joints, which reduces friction. While holding a deep lunge position with your hands on the floor in front, start circling the front knee to stretch and mobilise the hip. 3 Deep lunge hold with thoracic rotation (Image credit: iStock / Getty Images Plus) Reps5 reaches each side In a deep lunge position, reach to the floor with one elbow, then rotate your torso and reach to the ceiling with the same arm. This gym warm up exercise mobilises the spine and helps prepare for rotational movements. 4 Downward dog walk-out (Image credit: Getty Images) Reps5 From a press-up positi...

Some days, everything goes right with your workout: You build in enough time to do the perfect dynamic workout warm-up and your sweat session leaves you feeling refreshed and invigorated. Other days? There's barely enough time to schedule your favorite fitness classes before or after work, in between errands, or just around your busy life—let alone warm up for them. So for the days when you really have no time to warm up, consider these quick stretches and warm-up exercises your answer. They'll fire up the muscles you need to power through any workout and get blood and oxygen flowing throughout your body so you're ready to crush any goal (even if it's just getting through HIIT class alive). This move recruits the gluteus medius, gluteus minimus, and tensor fascia latae (your abductor muscles, which help rotate your leg at the hip joint). "These are the muscles in the hip and leg that allow you to balance and stabilize," explains Michael Reyes, C.S.C.S., the personal training manager at Equinox Seaport in Boston. "If you're going into a class, it's important to get these muscles firing so you can use proper form running, spinning, and weightlifting." (

You want to The Credit: Prostock-studio / Shutterstock To get the most bang for your warm-up buck, you’ll cycle through some low-intensity Editor’s note: The content on BarBend is meant to be informative in nature, but it shouldn’t take the place of advice and/or supervision from a medical professional. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. Speak with your physician if you have any concerns. Why Warm Up Your Whole Body? If you’ve ever It’s not enough to just warm up whatever Video can’t be loaded because JavaScript is disabled: When you’re opting for squats and deadlifts, the need for a full-body warm-up is even more obvious. Warming up your entire body helps you have a Benefits of a Full-Body Warm-Up It might not be as glamorous as tossing a Improve Lifting Performance Warming up before lifting has been shown to Doing a full warm-up complete with ramp-up sets can help improve your force output during Video can’t be loaded because JavaScript is disabled: Full-body warm-ups prepare all your joints to help you move through the ranges of motion you need to complete your reps with Potential Injury Prevention Ever gotten a rush of bravado and tried to pull that heavily loaded barbell off the ground before really didn’t want to. Warm-ups may be the answer for you. Research suggests that properly warming up can By not lifting cold, you may be lowering Conditioning Physically increasing your t...