The truth is that many people underestimate the importance of a good warm-up before their workout. When you warm up before exercising it can mean a clear difference between having a successful workout, where your body works perfectly, or a workout that could lead to an injury.
But many of you still wonder about the importance of warming up. We must see the warm-up as the beginning of the changes that your body undergoes before training, this can mean an increase in heart and respiratory rate, an increase in blood flow to the muscles, as well as an increase in muscle activity. Your nervous system. All of these changes don’t happen immediately when you’re exercising, so it’s important to give your body a few minutes to warm up so that this adjustment process happens gradually.
When it comes to high-intensity training, warming up becomes essential, to help prevent unnecessary fatigue and injury, as well as help you get the most out of your session.
A warm-up usually consists of some type of low-level, not very extensive cardiovascular exercise.
Here we provide you with 2 different warm-up routines so you can vary:
Each routine consists of 3 exercises that you will have to complete as many repetitions as possible in 5 minutes. Remember that you are only warming up the body, not exercising, to activate the body little by little and increase the speed and intensity as you progress.
WARM-UP 1
Jumps (50 repetitions)
You can use a jump rope. To begin, jump 1 to 2 inches off the ground to let the rope slide perfectly beneath your feet. Only the balls of your feet should touch the floor, and make sure the movement comes from your wrists and forearms, not your shoulders.
Jumping Jacks (20) repetitions)
Start in a relaxed position with your feet together, knees slightly bent, and arms next to your body. At the same time, jump with both feet out and raise your arms. Repeat this action as quickly as possible.
Bicycle crunches (50 repetitions)
Lie on a yoga or gym mat, with your legs stretched out in front. Place your hands behind your ears, and bend your knees until your shins are parallel to the floor. Slowly extend your left leg, while bringing your right leg to the elbow of your opposite hand. You must repeat this movement with both legs continuously.
WARM-UP 2
Raise your knees (50 repetitions)
Stand with your feet apart and your arms next to your body. Jump from one foot to the other, raising your knees as high as possible.
Reverse jumps (50 repetitions)
Stand with your legs open, taking shoulder width as a reference. Place your hands behind your body, right on your buttocks, with your palms facing out. Jump back with each foot, so that your heel touches your hands.
Climbers (50 repetitions)
First, you must get into a plank position, with your hands a little wider than your shoulders and your feet together. Then bring the knee of one leg towards the chest, leaving the other stretched out. The movement consists of alternating the straight leg with the one close to the chest, passing both legs through the two positions.
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