Simple Warmup
Warming up is the most important and indispensable part of every workout. Thanks to the warm-up, the risk of injuries is significantly less likely to occur, and your performance during your workout will be better. A warm-up takes about 15 minutes. Warmed-up muscles are more efficient, and the major training exercises are easier to perform because the body is prepared for them.
The following warm-up should be made intensively and considered as a workout:
Head rotation
Starting position:
- Stand with your legs straight,
- Place your feet at shoulder-width,
- Keep your hands loosely at your sides.
Exercise: 20 REPETITIONS
- Rotate your head clockwise and counter clockwise.
Forearm rotation
Starting position:
- Position as above, hands rose to shoulder height.
Exercise (Perform dynamic forearm rotation at the elbow):
- 30 seconds inwards,
- 30 seconds outwards.
Arm rotation
Starting position:
- Place your legs at shoulder-width,
- Keep your arms straight at your sides.
Exercise (Perform both arms rotation simultaneously):
- 20 times clockwise,
- 20 times counter clockwise,
- 20 times in opposite directions.
Shoulders rotation
Starting position:
- Place your legs at shoulder-width,
- Keep your arms straight at your sides.
Exercise: 20 REPETITIONS
- Perform both shoulders rotation clockwise and counter clockwise.
Wrists rotation
Starting position:
- Fingers clasped.
Exercise: 60 SECONDS
- Perform wrists rotation in both directions.
Torso swings
Starting position:
- Stand with your legs straight,
- Place your feet at shoulder-width,
- Bend your torso forward 90 degrees,
- Raise both arms straight to the outside.
Exercise: 15 REPETITIONS TO EACH SIDE
- Perform the most extensive movements to the left and to the right.
- Look at the hand you are lifting.
Torso bends
Starting position:
- Place your feet at shoulder-width,
- Keep your knees straight while performing the exercise.
Exercise: 40 REPETITIONS
- Count the bends made to the left leg 1, the right leg 2 and straightening the body 3.
- Join your legs and try to touch your forehead to your knees (stay like this for a few seconds).
Hips rotation
Starting position:
- Place your hands on your hips and your head straight.
Exercise: 10 REPETITIONS
- Perform extensive hips rotation.
- Perform the exercise 10 times clockwise and 10 times counter clockwise.
Knees rotation
Starting position:
- Place your feet slightly apart, and hands on hips.
Exercise: 10 REPETITIONS FOR EACH LEG
- Raise your knee-bent leg.
- Perform knee rotation to the right and to the left.
- Change the leg.
Feet rotation
Starting position:
- Place your feet slightly apart, shifting your body weight on one foot, stand on the toes of your other leg.
Exercise: 10 REPETITIONS FOR EACH LEG
- Perform rotation of the raised foot clockwise and counter clockwise.
- Change the leg.
Abdominal muscles
Starting position:
- Lie down on your back, lift your leg about 15 cm above the ground.
Exercise: 2 TIMES 30 SECONDS EACH TIME
- Perform horizontal scissors for 30 seconds.
- 5 seconds break.
- Perform vertical scissors for 30 seconds.
Back muscles
Starting position:
- Lie down on your stomach.
Exercise: 20 REPETITIONS
- Lift your hands and legs simultaneously and keep them in the air for 1 second.