How to Enjoy Your Warm-Ups

March 6, 2014
807 Views

One of the first things that any gym instructor will teach you is to never, ever forget to warm-up. Experts say a five-minute warm-up can prevent injury aside from making it easier for you to exercise. But the problem with warm-ups is that they can get pretty boring. And apart from that, there will always be times when you are in a hurry to finish your time in the gym that you have no recourse but to skip the warm-ups and proceed to the exercises.

The key to warm-ups is enjoying them. Boredom can get in the way of this important routine, so the best way not to get bored is to try new warm-up exercises. Here are some of the warm-up exercises you can try the next time you hit the gym like Equinox or 24 Hour Fitness.

Kneeling Extension-Rotation

Kneeling-Extension-Rotation-GymMembershipFeesKneel on your knees and hands, keeping your back and arm straight.  Put the right hand on your nape. Now slowly turn your shoulders to the left until the right elbow directs inward. After that, reverse the move by raising the right elbow and pointing it towards the ceiling and turning your head as far to the right as possible. Repeat this eight times, and then do the routine on the left side.

Stork Fly

Stork-Fly-GymMembershipFeesStand up straight with the arms extended at the sides and the palms facing up. Raise the left knee with the thigh nearly parallel to the floor. Sustain this position for 10 to 15 seconds. Now lift the left knee and bend the torso forward. The left leg should be extended at the back, and the arms raised overhead.

The torso, arms and left leg should all be parallel to the floor. This should be sustained for 10 to 15 seconds before returning to the original position. Then do this on the right leg and repeat. This exercise will improve your balance, strength and core stability.

Hip Raises

Hip-Raises-GymMembershipFeesLie flat on your back with the knees bent at 90 degrees. The feet should be kept flat on the floor. Then place the arms to your sides at 45 degrees with the palms facing up. This will be your starting position.

Now raise your hips until the body seems to form a perpendicular line from the shoulders all the way to the knees. Then raise your right arm and shoulder as if you are reaching for the ceiling, and touch the floor behind your left shoulder by extending across your torso. That makes for one repetition. Do this eight times and then repeat with the left arm.

Knee Lift to Walking Lunge

Knee-Lift-Walking-Lunge-GymMembershipFeesWhile standing with the arms at the sides, raise the left knee and hold on to your kneecap using both hands. Bring in your thigh near your chest.  After releasing it, take a step forward using the left leg and then drop your body into a lunge. Hold on for a second then go back to the standing position by bringing back your left foot near the right foot. Do this on the other leg to complete one repetition.

 

You may be interested

Top 6 Tips on How to Make Time for Exercise
Featured
24 views
Featured
24 views

Top 6 Tips on How to Make Time for Exercise

Editorial Staff - March 25, 2020

A normal day can get by without you noticing it. One minute you wake while expecting to accomplish something, and…

Top 5 Ways for Efficient Workouts
Featured
69 views
Featured
69 views

Top 5 Ways for Efficient Workouts

Editorial Staff - March 16, 2020

When you’re at the World Gym, a great workout isn’t all about what you’re doing while you’re there. In most…

The Right Heart Rate to Lose Fat – Explained
Featured
93 views
Featured
93 views

The Right Heart Rate to Lose Fat – Explained

Editorial Staff - March 10, 2020

Working out is an integral aspect of any weight-loss plan. After all, doing cardio will burn all those calories while…

Leave a Comment