Warm-up exercises, as stated by Healthline, are of great importance as they allow the body to prepare for more strenuous physical activities.
Injuries can be prevented by preparing the muscles for a different workout.
As indicated by the same medium, a person should take between 5 and 10 minutes to perform warm-up exercises before exercising.
The United Kingdom’s National Health Service recommends performing the following exercises before engaging in a high-performance sport, a routine that the company says should last at least six minutes:
Jogging in place
The person should jog in place for three minutes and then move back and forth.
Raise your knee
To perform this exercise, the person must have a straight back, raise one knee and touch it with the other hand, a step that must be repeated alternately for 30 seconds.
Make circles with your shoulders
This rotation should be performed back and forth five times while the person jogs in place, keeping their arms loosely at their sides.
To perform this exercise, the person must stand with their feet shoulder-width apart and bend their knees to be able to go down and up.
In addition to the exercises already mentioned, Healthline points out that the following can also be done:
To perform this, the person must stand with their feet hip-width apart, squat down, and tilt their left leg to the right while the other foot remains in place. Later, the same step must be performed with the right foot. A total of 15 repetitions must be carried out.
You should stretch your arms out to the sides, keep them straight and rotate them back and forth in a circle for 20 to 30 seconds.
According to Women’s Health, performing this practice can provide the following benefits:
- Prevent injuries: The muscles relax before intensive training.
- Improve performance: By preparing the muscles, they can help the person train more efficiently and effectively.
- Maximize range of motion: This causes passive muscle stiffness to decrease.
- Support the mind-muscle connection: By performing these exercises, the brain will understand that it is preparing the body to perform new movements.