Your muscles warm up for about 10-15 minutes, which is exactly how long your warm-up should take before exercising. If you don’t have an idea for it, simply do simple exercises based on the head, shoulder, hip, elbow, wrist, and leg circles. To speed up the pulse, perform several dozen crunches, jumpers or aerobic exercises. A sign of a well-done warm-up is slight breathlessness.
If you are a beginner, do a dynamic warm-up – it is simply stretching in motion. This type of warm-up is performed by players before matches. In addition, perform twists of the torso and jog in place – thanks to this, you will activate the gluteal muscles and legs.
If you’ve been exercising at home for some time, you may be tempted to do a warm-up with your body weight. Rompers, push-ups, leg and arm circulation and limb swinging will be ideal. You can use the same strategy before training in the gym.
If you are going to run, just start the run by jogging. Let the jog last 5-10 minutes. Then do the ankle circles, bend a few times, do the hip and torso circles, and lunge. You can also try skip A, i.e. dynamic knee lifting alternately.
Regardless of whether you are just starting your adventure with the gym and running, remember that warming up is a basic part of any training. It will protect your body against injuries and prepare you for exercise. Thanks to this, you will be able to train longer and more effectively.