What are the 6 warm-up exercises before working out?

Now that people's material living standards have improved, everyone pays more attention to their own beauty, so they will spend a lot of time and energy to improve their temperament, which includes fitness. There are gyms in many places in cities now, but fitness is a scientific sport. For example, you must do warm-up exercises before fitness. The most common warm-up exercises are the following.

6 warm-up exercises before fitness:

1. Chest stretch

Put your hands behind your back and interlock your fingers.

Stretch your hands outwards, put them behind your back, overlap your hands, and interlock your fingers again. Lift your head and straighten your chest, keeping your back straight.

Then cross your hands behind your back and slowly pull them up. Slowly stretch your body backwards and hold this position for 50 seconds to help expand your chest better.

2. Quadriceps stretch

Stand on one foot and lift the other foot back

Stand on your right foot, slowly lift your left foot backwards, slowly move your foot close to your buttocks, and then grab your left ankle with your left hand. Hold the movement for 40 seconds, adjust your breathing, and then switch feet and continue this movement. This way, the entire thigh can be exercised.

3. Lunge

First, take a small step forward with your foot, keeping your knee at a right angle of about 90 degrees. Then take another step forward with your left foot, keeping your right knee straight, so that the entire leg appears to be in a straight line, with the sole of the foot firmly pressed against the ground.

Then straighten the upper body, press the body down, and finally stretch the legs, alternating the two legs continuously.

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4. Shoulder stretch

First, raise one hand horizontally, and then fold the other hand to hook the raised hand. Then use your right hand to go under your left hand and do a side pull. Then switch hands and do it back and forth 30 times a day. This movement can activate the entire shoulder and stretch the muscles, making it a good warm-up activity.

5. Spinal twist

Lift both hands forward, then swing your hands and body to the left, and keep pulling until you feel stimulation in your shoulders. Then adjust your breathing and start swinging to the other side. This will allow the upper body's shoulders, neck, and waist to rotate, which can provide a comprehensive warm-up for subsequent movements, making the subsequent movements much easier and faster.

6. Skipping rope with bare hands

This movement is almost identical to skipping rope, except that you are skipping rope as if you had a rope. The height of the jump should be as high as possible to make the body active and warm up as soon as possible, and the arms should swing to the rhythm of the jump. This is an exercise that can warm up the whole body. It can also be used when you don’t warm up normally to increase your bounce and sense of balance. It is a necessary warm-up exercise to relax the muscles in all parts of the body.