Warm up before starting our fitness session is the only way to increase our athletic performance and, at the same time, decreasing the chance for injury. What many do not know, it is that if you are wrong heating, or you forget something, you are likely to damage some parts of our body.
For heating it is preferable to leave aside the machinery and equipment for fitness and focus on the evaluation of our body and the feelings that we have before practicing fitness.
The heating for a fitness session should not last less than five minutes; five to ten minutes would be ideal, as long as you are enough to heat all parts of your body. As you already know, breath control is vital in sport, and you have to start adjusting their own during heating. Breathe in and out, fill the lungs and oxygenated, which is about to begin heating up!
- We start with the upper part of the body, moving the head back and forth first and then laterally. First in one direction, repeating a dozen times, and then the other. It is more important to the accuracy of the movements that not the speed, both in this case that in all other warm-up exercises.
- We do not lose focus, and we continue with the arms and shoulders. First the right arm, turning it forward and then backward. Ten reps in each direction. Then we move to the left arm. We rotate the shoulders, both of them together, first forward and then backward, always for ten times.
- We maintain the rhythm of breathing and put his left hand under the right elbow, and by stretching Flex the ten times. Then repeat the exercise with the opposite arm and hand. Now your wrists, rotate them, first one and then the other. First left and then right.
- We go down to life and begin heating the lower body. With hands on hips, draw circles with his life, first left and then right. We continue in the same position, but this time by balancing life forward and backward. We repeat ten times.
- Flexing the knees, we stretch it first one, for ten times, and then do the same with the other. Now the legs. With the right start to give some kicks in the air forward, not very strong but controlled, ten times. Repeat with the left leg. We take your right leg with your hand at the ankle and bend back until your foot touches the buttock; without forcing too much, we maintain this position and count to ten. Same with the left leg.
- We arrived at the ankles and starting with the right. The rotate ten times. Then with the left, ten more times.
If you follow these simple steps, it means that you’ve warmed up properly and then … you are ready to train!
