Warm up before the gym

The pre-training warm-up is a set of exercises to prepare your body for physical activity, which will help you avoid injury and make your workout as effective as possible. The main purpose of the warm-up is to gradually increase the body temperature and warm up the inactive muscles.

We offer you a selection of warm-up exercises and a ready-made sequential plan for their performance.

Head tilts

Start your pre-training warm-up with your neck. Turn your head to the right-front-left-front, taking care not to make any sudden movements. Do not bend your head back.

How many times: 14-16 bends.

Shoulder rotations

Lower your arms along your torso and start rotating your shoulders in a circular motion. Increase the amplitude little by little, trying to stretch the shoulder joints well.

How many times: 5 rotations to one side, then 5 rotations to the other side.

Arm rotations

Continue the warm-up before the workout with arm rotations. Lift your arms up above your head and start rotating them, stretching your shoulder joints well. Move your arms widely and with amplitude, the rotations should not be sluggish.

How many times: 5 rotations forward, then 5 rotations backward.

Wrist rotations

If you train your arms or do planks and push-ups, don't forget to give your wrist joints a good warm-up before the workout, which gets a lot of stress. To do this, bend your arms at the elbow and start rotating the wrists in a circular motion.

How many times: 7 rotations to one side, then 7 rotations to the other side.

Pelvic Rotation

Place your hands on your waist and your feet shoulder-width apart. Start rotating your pelvis in a circle, as if you were trying to draw a circle with your buttocks. Don't take your feet off the floor, the rotation is due to the movements of the pelvis, not the torso.

How many times: 5 rotations to one side, then 5 rotations to the other side.

Knee Rotations

Bend your torso, bend your knees slightly and put your palms on them. Start rotating your knees, keeping your heels on the floor. This is a great exercise to warm up the knee joints, which get a lot of stress during training.

How many times: 7 rotations to one side, then 7 rotations to the other side.

Leg rotations

Take one foot off the floor and start rotating it in a circle, stretching the hip joint. The knee feels as if it is making a circle, while the torso remains stable.

How many times: 10 rotations in total on both feet first forward, then 10 rotations in total on both feet backward.

Foot rotations

Stand up straight with your hands on your waist. Place your toe on the floor. Start rotating the foot, stretching the ankle joint well. Try to rotate the foot only, keeping your shin and hip motionless.

How many times: 5 rotations one way and 5 rotations the other way on one leg, then the same on the other leg.

Arching of the back and spine

This is a very simple and extremely effective exercise not only for warming up before a workout, but also for relaxing the spine. It can be performed if you feel tension and stiffness in your back. Sit in a shallow half-sitting position, with your palms on your hips and a slight arch in your back. Round your spine in the thoracic section by rising slightly out of the squat. Then bend in the back again.

How many times to perform: 6-8 repetitions.

Squat bend for the back and shoulders

Lower yourself into a deep sumo squat, back slightly tilted, palms of your hands on your knees. Start doing bends first to one leg, then to the other. Do this exercise as a warm-up before your dynamic workout.

How many times to perform: 6-8 turns total.

Leg warm-up lunges

Stand up straight, legs a little narrower than your shoulders. Start doing backward lunges while lifting your arms up over your head. It is not necessary to lower the knees to a right angle, in the pre-training warm-up incomplete exercise amplitude is acceptable. If you find it difficult to keep your balance, you can put your hands on the waist or hold on to the wall or a chair.

How many times to perform: 8-10 lunges in total.

Squats with arm raises

Spread your legs wide and raise your arms up above your head. Lower your pelvis down, squatting until your hips are parallel to the floor. Arms move synchronously, dropping down along with the squat. During the squat, do not bring your knees in front of your toes and do not take your heels off the floor.

How many times to perform: 8-10 repetitions.

Leg warm up side lunges

Spread your legs wide apart with your arms crossed over your chest. Start squatting, putting your body weight on the right leg until it is parallel to the floor. The left leg remains completely straight. Then straighten up and lunge to the left leg. Do side lunge rolls to warm up your legs before the workout.

How many times to perform: 8-10 lunges total.

Quadriceps stretching  foot pull-up

Stand up straight with your arms down along your torso. Bend your leg and pull your foot up to your buttocks with your hand. Hold for a second, stretching the quadriceps (front surface of the thigh). Then return to the starting position and pull the foot of the other leg up to the buttocks.

How many times to perform: 8-10 foot pull-ups total.

Wherever you work out: at home, outdoors, or at the gym, be sure to do a warm-up before the workout, and then physical activity will bring you pleasure, benefit, and results.