The Importance of Warming Up Before Working Out

Working out is a very beneficial activity that improves physical fitness, strengthens cardiorespiratory fitness, shapes the body and much more. But before we start working out, we often overlook the importance of warming up. Warming up is the foundation of fitness, it reduces the risk of sports injuries, improves your body's temperature and flexibility, and helps you perform fitness movements better.

First,Neck Rotation: Neck rotation can help you relax your neck muscles and prevent neck fatigue and discomfort. Before you start working out, stand or sit down and rotate your head to the left and right sides, 10-15 times per rotation.

Second, shoulder relaxation: shoulder relaxation can relieve shoulder muscle tension and pain and improve shoulder joint flexibility. Stand or sit down, lower your arms naturally, then rotate your shoulders in four directions, front and back, left and right, 10-15 times per rotation.

Third, lumbar twisting: lumbar twisting can relax the lumbar muscles and relieve back pain caused by prolonged sitting or computer use. Standing or sitting down, the feet apart and shoulder width, and then to the left and right sides of the waist twisting, each rotation 10-15 times.

Fourth, knee flexion and stretching: knee flexion and stretching can increase the flexibility of the knee joints and relieve knee stiffness and pain caused by prolonged sitting or using the computer. Sit on a chair, put your feet together, and then slowly flex your knee joints, 10-15 times per flexion.

Fifth, hip stretching: hip stretching can relieve hip muscle tension and pain caused by prolonged sitting or computer use. Sitting on a chair, the feet apart and shoulder width, and then one side of the leg cross on the other side of the leg on the knee, with the arm to support the body weight, keep 30 seconds after the other side of the leg for stretching.

Sixth, the back of the thighs stretching: the back of the thighs stretching can relieve the back of the thighs muscle tension and pain caused by sitting for a long time or using the computer. Keep standing, left foot backward bend, left hand grasp do bend left foot, keep 30 seconds and then change the other side to repeat the above steps.

Seventh, back stretching: back stretching can relieve back muscle tension and pain caused by prolonged sitting or computer use. Sit on the floor or on a yoga mat, straighten your arms forward and then slowly bend your body forward to feel the stretch and stretch of your back muscles. Hold for 30 seconds.

Eighth, ankle rotation: Ankle rotation can increase ankle flexibility and prevent the risk of ankle sprains when running or walking. Sit on the floor or on a yoga mat, put your feet together, then rotate your ankle joints to the left and right sides, 10-15 times per rotation.

Ninth, calf stretching: calf stretching can relieve tension and pain in the calf muscles caused by prolonged standing or walking. Stand in front of a wall, put your feet together, then take a small step forward with one foot and feel the stretch and stretch of your calf muscles. Hold for 30 seconds and then switch to the other foot for stretching.

Tenth, step in place: step in place can increase the heart rate and breathing rate, improve the body's metabolic rate. Warming up before the fitness walk in place can effectively prevent sports injuries and improve the effect of exercise. Stand in place, swing your arms naturally, and then begin to step quickly, keeping 3-5 minutes.