When exercising at home, it’s important to have the right space, routine, and tools on hand, but warming up is a must too! Do you always do it, before your workouts?
If you answered no, you should start integrating it into your routines, along with flexibility stretching, because according to BBC News, “it helps to improve your range of motion, increases the force produced and also benefits secondary structures -fascias, neurosis, tendons, ligaments, etc. – by increasing their resistance and elasticity “.
That being the case, today we share with you a series of easy warm-up exercises that do not take more than 15 minutes and allow you to prepare your body, from head to toe, for your next routines. Get to know them and practice them to the end!
WARM-UP EXERCISES AT HOME
1. Head movement
The first thing you are going to do as the first warm-up exercise at home is to stand with your back straight, your chest in front, your hands on your hips and the compass open at 30 cm. Next, you will move your head (gently) from one side to the other, 15 times and you will proceed to make circles with your neck, 8 to the right and 8 to the left.
2. Ankle movement
With this same body position, lift your right foot off the floor a little, keep your balance and begin to circle your ankles, 8 inward and 8 outward for each foot.
2. Shoulder movement
Now bend your knees a little and circle your shoulders 8 times backward and 8 times forwards, with your muscles relaxed, but your trunk upright.
4. Kneeling movement
Bring your feet together, lower your torso a little, bring your glutes out, put your hands on your knees and bend them forward and backward, 15 times. When you’re done, continue in the same position and circle your knees together, 8 to the right and 8 to the left.
5. Torso twist
Return to the straight back posture and open beat, clasp your hands at chest level with your elbows facing outward and turn your torso from side to side for 15 beats, without moving your legs.
6. Hip movement
Then put your hands on your hips and imagine that you are circling with it. You will do 8 movements inwards and 8 outwards.
7. Movement of arms and forearms
Continue with the same posture, stretch your arms to the sides and rotate your forearms 8 times in front and 8 times behind. Therefore, do the same number of repetitions, but now rotating all the arms.
8. Arms stretch
Put your left hand on your hip and stretch your right up and to the opposite side. Pull a little to the left side and come back, (you will feel a little tug on the chubby ones in the back) repeating 8 beats per side.
9. Leg stretch
Bring your feet together again, stretch your right leg in front, supporting yourself with your heel, and lower your body trying to make your hand touch the tip of the foot. Stay like this for 15 seconds and do the same on the other side, without stretching too much to avoid hurting yourself.
10. Leg circles
Finally, stand up and raise your right knee as high as you can and rotate your leg as if you were doing an outward circle. Go down, change legs and recreate the previous movement, repeating the circles 15 times.
Have you finished the warm-up series? Now you are ready to practice your cardio exercises at home!