Before practicing sports or any physical or aerobic activity, it is essential to start with good heating to prepare muscles and avoid possible injuries.
The main objective of the heating exercises before exercise is to raise the temperature so that the muscles and joints are put into operation and prepared for further effort.
To heat the body, it is enough to create a table of different exercises that begin to activate all muscles, from the neck to the feet.
1. General warm-up
It is advisable to do a general warm-up before performing any sporting activity that does not carry much intensity. The idea is that both the cardiovascular system and the joint and muscle groups of the body are prepared. A good example of global warming would be to make a soft trot without moving from the site.
2. Stretching of the neck
To stretch the neck it is enough to have the head aligned with the spine and do different movement sessions, always slowly and slowly to avoid possible dizziness. For example, move your head back and forth until the chin touches the chest area. Then move your head from one side to the other. Ultimately, perform 360o rotation movements with the neck.
3. Shoulder rotation
This exercise is done still and with your back straight. In that position turn the arms outstretched forward and then backward. Then the arms flexed are placed horizontally to turn the shoulders forward and then backward. Thus, the muscles located in the dorsal area will also be activated.
4. Exercise associated with the stomach and digestive system
Another warm-up exercise before exercise is to lie on the floor and, with flexed legs (heels are to touch the buttocks) and arms outstretched, lift your knees to the chest and keep that posture for several seconds.
5. Warming up waist and lumbar area
Place your arms at the waist and rotate the trunk successively from side to side (you have to try to get the widest possible turning angle). After making several series, join the legs, arch the trunk forward, and try to touch the tip of the feet with your hands.
6. Leg exercises
With your feet together and your arms outstretched, bow down and rise until the body is straight. Another exercise is to keep the trunk straight with your legs open. In that position, flex a leg with the knee forward, while the other remains fully stretched.
7. Calf Exercise
In this warm-up exercise, the legs must remain attached and the neck stretched. In that position, you have to try to get up on the tip of your feet and keep a few seconds until you go back down.
8. Exercise of ankles
The toe must be placed upright and in that position, a 360ยบ spin with the ankle must be made. Repeat the exercise with the other foot.
This is a common session of warm-up exercises before exercise, which lasts not more than ten minutes. It’s convenient not to force, just wait for the muscles to gain flexibility over time. Either way, none of the movements to be made must hinder breathing or blood circulation.