List warm up exercises advised for a short Potter

Warm up exercises...

If you have less time to workout, you may feel the temptation to skip the warm-up and do your workouts. But doing so may increase your risk of injury, and may put more pressure on your muscles.

When preparing for any kind of exercise, whether it is cardio exercise, strength training, or team sport, it is necessary to take a few minutes of start time to get your muscles into exercise mode.

First, walk or walk slowly for 10 minutes to increase your heart rate and circulation. As soon as you feel down, a mild sweat and a slightly increased body temperature indicate that your body has become sufficiently warm.

Then, you complete these dynamic exercises:

Leg swings:

In this process keep your feet apart from the hip width.

Keeping your weight on the heel of your right foot, lift your left foot off the ground.

Slowly rotate your left leg forward, under your body and behind you in a single smooth motion, with balance and control.

- Keep your upper body stable.

-All swings should move your foot closer to the full range of motion.

Switch your legs, then switch directions, rotating each leg to the side, back to the center and middle of your body.

Open and close the gate:

While standing, raise your left knee up to hip level.

Take your knee off your body.

Then put your foot back on the ground.

Rotate the feet similarly and repeat 2-3 times.

Spinal rotation:

Keep your feet open to shoulder width, bend the arms along the body towards the armpit.

Fold your shoulders and hips in the same direction, so that your feet are on the ground and the other leg is on the toes.

Travelling drills:

Whilst walking/jogging add:

High Knees

Heel Flicks (towards bottom)

Side to Side Gallops

Grapevine

Walking Lunges

Bounding / Skips

What are the benefits of warming up before a workout?

Warmup exercises prepare your body for a more vigorous activity and make it easier to exercise. Some important benefits of warm-up include.

Increased flexibility: Warming up makes it easier for your body to be flexible and easy to move and exercise properly.

Lower risk of injury: Warming up daily reduces the risk of injury. Warming up the muscles helps them to relax, which in turn can hurt less sources.

Increased blood flow and oxygen: Warming up increases blood flow and oxygen. Having more blood flow helps your muscles get the nutrition they need before launching into more intense work.

Improved performance: Warm up before working shows better performance. Heating the muscles can help you work more effectively.

Better range of motion: Having a greater range of motion helps your joints move more fully.

Less muscle tension and pain: If your muscles are warm and relaxed, it will help you move more easily and with less pain or stiffness.

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