Warm-up training method

Many people do not do proper warm-up before exercise, which easily leads to cramps or injuries during exercise. Such exercise is definitely not worth the effort, so I hope everyone can learn more about some warm-up activities. Now we will specifically introduce the correct training of warm-up activities. Only by following these trainings can you avoid injuries during exercise.

1. Forward step and arm circle exercises

For swimmers, arm circles are the best warm-up exercise on land. This is also a very effective warm-up exercise for some athletes who often use their shoulder muscles to throw the ball overhead, such as quarterbacks and baseball pitchers. The forward stride is for multi-directional runners, warming up the legs and buttocks.

To warm up your lower and upper body muscles, alternate ten-yard strides with your left and right feet while moving your arms over your shoulder blades in large and small circular motions. Rest for one round and repeat this two sets of movements.

2. Single-arm overhead stretch and backward stepping exercise

Raise your left arm diagonally to the right above your head while stepping back with your left foot.

Repeat 10 times, then do 10 right arm extensions/right foot step backs.

This move warms up your lower body, upper body, and core muscles (the overhead diagonal stretch benefits your obliques). The back step can be used as a warm-up for the backward defensive movements in American football, lacrosse and soccer, the backward catching of high fly balls in baseball/softball, and the backward catching of serves in tennis.

3. Side Step and Medicine Ball Twist Exercise

Effectively warms up the core muscles (obliques, lumbar muscles, abdominal muscles and inner thigh muscles), legs, buttocks, shoulders, chest and arms. These muscles are required to twist, rotate, and move laterally on the football field, tennis court, mat, or ice.

Hold the medicine ball with both hands and extend your arms out from your chest.

Step sideways to the right, while also turning your body to the right in the direction of the medicine ball.

Bring your feet closer together and continue the side-step/medicine ball twist 10 yards back.

Without resting, continue with the 10-yard left-side step-over/medicine ball twist.

Rest, then repeat the above steps two more times.

I hope every friend can comply with and do the above warm-up exercises correctly before exercising. In fact, doing these exercises well is more conducive to our physical health. And for many obese people, paying attention to sticking to these exercises will also make your body stronger and more perfect.