Warming up before a cardio or strength training session is crucial to prevent injury. A proper warm-up also prepares the nervous system and muscles to perform optimally in your sport.
If exercise is done without warming up, it can cause the body's muscles to become shocked. Instead of being healthy, you can accept risks such as cramps when exercising. Therefore, warming up is important to do.
The following is a warm-up movement before exercising.
1. Arm reach
Start in a standing position, with your feet wider than hip-width apart. Rotate your right leg and swing your right arm in front of your chest. Twist your torso and upper body in the same direction. Immediately repeat with the other arm. Do it for 30-60 seconds.
2. Side reach
Start in a standing position, with your feet wider than hip-width apart. Lean your body to the right side, and bend your right knee slightly. At the same time, stretch your left arm up diagonally, parallel to the rest of your body. Extend your left leg long. Immediately repeat on the opposite side. Do it for 30-60 seconds.
3. Hip rotations
Start in a standing position, with your feet wider than hip-width apart. Bend your arms, and place your hands behind your head. Bend your knees as you lift one leg up. Circle the leg across your body, up to the area around the chest, then back to the starting position. Repeat on another side. Do it for 30-60 seconds.
4. Jumping jacks
Stand with your feet wider than your hips, and place your hands by your sides. Then, simultaneously raise your arms to your sides and up over your head, and jump so that your feet are slightly wider than shoulder-width apart. Without pausing, then repeat the movement. Do it for 30-60 seconds.
5. Knees with lift
Start in a standing position, with your feet wider than hip-width apart. Bend your arms, and put your hands behind your head. Lift one leg toward your body, bending the knee as if you were trying to touch a rib in your body with your knee. Do it for 30-60 seconds.
Remember to always warm up before starting to exercise. Do the warm-up movements above so that your body, joints, and muscles are better prepared and not stiff when doing sports activities.
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