Top 10 Performance-Boosting Warm-Ups for Gyms

Introduction

Have you become bored with the daily warm up activities before exercising your body or before the exercise session? Or maybe you want to enhance performance and avoid injuries while exercising? If so, this article contains just what you’ve been searching for! In this article, we will be looking at the ten best warm-ups to improve the performance of gyms and websites conforming to Google AdSense guidelines and optimizing for Search Engines.

1. Jumping Jacks

It’s important to start any exercise session or routine with warm-up exercise and you can use jumping jacks to help get your heart rate up and energy flowing to your skeletal muscles. It also assists in increasing your flexibility and improving your coordination. This exercise is done with your legs slightly apart and your arms lying at your side of the body. Kicking off the ground and at the same time, put your arms up and open your legs as wide as you can. On landing, revert to original position, getting your arms and legs back to the initial position. Do this for 30 seconds to a minute in order to hear the range of noise that you will be exposed to.

2. Arm Circles

Arm circles are one of the easiest yet most effective warm up exercises that help to prepare the shoulder joints for the movements. For this exercise, stand with feet spread wide and hands placed by your side at ‘about shoulder width’ distance from your body. Move your arms in small concentric circles, enlarging the circle’s radius in the process. It’s recommended to do 10-15 reps in each direction.

3. High Knees

Gaining the name: High Knees is a double leg swinging dynamic warmup that effectively raises the intensity of your ticker and warms up the thigh muscles. First, spread your legs about shoulder width apart from each other and begin jogging on the spot and, make sure to raise the knees as high as possible bringing them towards the chest. To avoid strain and give yourself the best workout, make sure you sit well throughout the exercise while using your stomach muscles to keep yourself upright. Do this for 30 seconds to a minute.

4. Butt Kicks

Another impressive warm up exercise is the Butt Kicks that primarily work on your hamstring muscles. To perform this exercise start by standing and with your legs slightly apart, flex your knees and rotate the heels towards the buttocks, pulling the legs backwards. While doing all this, ensure that you are upright and your arms are at your side and you do not bend your elbows. Do this exercise for 30 seconds to a minute but make it strenuous.

5. Walking Lunges

In this warm up exercise, it is important to note that walking lunges work major muscle groups of the thighs, buttocks as well as the calves. To perform this exercise, stand with feet about shoulder width apart then make a step forward with your right leg and squat down while your left leg is off the ground, the goal is to have your right thigh touching the ground and your left knee as close to it as possible. LOWER the weight back up to the starting position and then do the same using your left foot. Carry out 10 to 15 reps on each leg.

6. Jump Rope

This exercise is useful for warming up a person so that their heart rate can be raised so that coordination can also be attained. It is also a good way how to build up the strength of your ankles and the muscles of your lower legs. This exercise is done similarly, whereby you have the rope in your two hands then jump over the rope having swung it over your head and round your feet. It should be done for 30 seconds to a minute.

7. Squat Holds

Warm-Up Exercise – Squat Holds involves mostly the lower limb groups especially the quads, hamstrings and glutes. To do this kind of exercise, get into a standing position with your legs about a size apart and bend the knees as you are doing a seated position. Make certain that you stand tall with your décolletage up and your abdominal muscles contracted. Retain the squat position for 30 seconds before setting down, before repeating the same exercise.

8. Hip Circles

Hip Circles is a warm up activity that is used to relax the joint and muscles in the hips area, and increase flexibility. The performance of this exercise is done by standing with feet wide apart, the width of a shoulder and fully assuming the original starting position where your hands should be on your hip. Rotate the lower part of your body with small movements, and gradually moving in circles with larger radius. For each exercise perform 10 to 15 repetitions in both directions.

9. Walking Lunges with Arm Swing

This warm-up exercise is Walking Lunges with Arm Swing; it is similar to Walking Lunges and Arm Circles exercise. In order to do this, stand up straight and take your right leg forwards and downward until your upper thigh is level with the floor and your left knee is only a few inches above the floor. Ideally, your arms will be positioned out at your sides when you are lunging; you then pull your arms back as you lunge. Extend both knees and push back up to the initial position and perform the exercise with the left foot. Do it 10 to 15 times on each leg.

10. Dynamic Stretching

Dynamic stretching benefits can be categorized into dynamic warm up, which involves the use of dynamic stretch to perform a series of repetitive movements through a range of motion to prepare muscles and tendons for use. This can range from arm circles, leg circles, and leg high kicks. To sufficiently warm up the muscles doing these stretches go for 10 to 15 reps on each side of the body.

Conclusion

In conclusion, in order to enhance the effectiveness of the workouts and to reduce the chance of the injuries, it is highly important to warm up properly before the workout sessions. The warm-up exercises explained in detail in this article are the best warm-up to apply in gyms and the above highlighted top 10 performance boosting warm-ups is a good place to start. By follow these warm-up exercises, you will be psychologically set for any workout you wish to undertake whether weights, cardio or any other form of exercise. It is also important to pay attention to the posture, use your stomach muscles to support the movements, and always breathe calmly during the movements. Take care and remember to always strive for the gym and towards a fitness obligation!