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2007/08/13, 09:03 PM
There are many different types of warm-up routines depending on the fitness goals you have and I don't want to make any assumptions so here are just some basic ones for beginners starting out, if you tell us your more specific goals, we can suggest better warm-up exercises for the type of work out plan you have. Good luck!
Before starting each day of your training program, perform a warm-up routine that consists of a general warm-up, stretching, and a specific warm-up. Use a 5- to 10-minute general warm-up to increase your entire body's circulation, warm up your muscles and joints, and get your body and mind ready to exercise. You can walk, jog, climb stairs, or use a stair-climbing machine. After your general warm-up, choose three to four stretches from the following list. Dynamic stretches are preferable to static stretches for warming up the body because dynamic stretches involve multiple joints in active motions, which is what you want when you are lifting.
KNEE HUG
1. Stand on the left leg and bring the right leg to the chest in a figure-four position. Use one hand to hold the leg at the ankle and one at the knee.
2. Rise up onto the left toes, and pull the right leg upward.
3. Repeat with the other leg and perform 10 reps with each leg.
LEG CRADLE
1. Stand on the left leg and bring the right leg to the chest in a figure-four position. Use one hand to hold the leg at the ankle and one at the knee.
2. Rise up onto the left toes, and pull the right leg upward.
3. Repeat with the other leg and perform 10 reps with each leg.
WALKING BACKWARD LUNGE WITH TWIST
1. With the feet together, step backward with the right leg into a lunge.
2. Arch and lean back slightly, twist the torso over the right leg, and reach both hands to the sky.
3. Push back out of that position into the next lunge on the left leg.
4. Repeat 10 times on each leg.
FORWARD ARM SWING
1. Stand up tall with the scapulas retracted and the feet shoulder-width apart.
2. Keep the elbows straight and swing the arms forward and backward. Start with a small range of movement (ROM) and progress to full ROM.
SIDE ARM SWING
1. Bend at the hip and make a 90-degree angle between the upper and lower body. Let the arms hang straight down.
2. Keep the elbows straight and swing the arms to each side. Start with a small range of movement (ROM) and progress to full ROM.
HEEL TO BUTT
1. Stand on the left leg and bend the right leg toward the rear end. Use the right hand to hold the leg at the ankle and raise the other arm in the air.
2. Rise up onto the left toes and pull the right leg upward.
3. Repeat with the other leg and perform 10 reps with each leg.
PLANK WALKOUT
1. Start in downward-facing dog position (from yoga). Place the feet and hands flat on the ground.
2. Keeping the legs straight and the abdominal muscles tight, walk the hands out as far as possible.
3. Still keeping the legs straight, walk the feet back up to the hands.
4. Perform 10 reps.
WALKING FORWARD LUNGE
1. Lunge forward on the left leg. Place the hands on either side of the left foot to support the body's weight.
2. Stretch into the lunge while keeping the back knee off the ground.
3. Push the hips back, straighten the legs, and pull the left toe up off the ground.
4. Take a step forward and repeat with the right leg. Perform 10 reps on each leg.
CHEST LEAN FORWARD
1. Using a weight cage or a doorway, position the arms straight out to the sides in a T formation such that the arms are touching the cage or doorway. Keep the feet close together.
2. Lean the body forward and backward in an oscillating fashion to gently stretch the upper body.
3. Start with a small range of motion (ROM) and progress to full ROM.
4. Move hand placement up the cage or doorway to end with a Y formation.
SCAPULAR LEAN BACKWARD
1. Align the left side of the body to the left side of an open doorway or a weight upright. Pronate the left hand (palm down) and grasp the edge of the doorway or upright. Keep the feet together.
2. Lean the body backward and forward in an oscillating fashion. Let the scapula protract from a small range of motion (ROM) to full ROM.
3. Repeat on the right side.
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Bettia
You Get What You Train For!
- Unknown
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2007/08/14, 12:22 AM
Thanks so much!! Well i'm overweight and i'm trying to shed some pounds so I always start off at home with streching my back, arms, legs, thighs, neck. Then when I get to the gym I start with a 10 -15 min jog on the treadmill. Then I begin weight lifting (Not much weight but enough for a good workout). Now I began thinking maybe this type of warm up isn't correct since i just took some ideas from what i did in high school and etc.? So I figured maybe if I get some advice from others on this site, I could probably get some ideas.
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