Warm-up

Warming up is the most important and indispensable part of every workout. Thanks to the warm-up, the risk of injuries is significantly less likely to occur, and your performance during your workout will be better. A warm-up takes about 15 minutes. Warmed-up muscles are more efficient, and the major training exercises are easier to perform because the body is prepared for them.

The following warm-up should be made intensively and considered as a workout:

Head rotation

Starting position:

  • Stand with your legs straight,
  • Place your feet at shoulder-width,
  • Keep your hands loosely at your sides.

Exercise: 20 REPETITIONS

  • Rotate your head clockwise and counter clockwise.

Forearm rotation

Starting position:

  • Position as above, hands rose to shoulder height.

Exercise (Perform dynamic forearm rotation at the elbow):

  • 30 seconds inwards,
  • 30 seconds outwards.

Arm rotation

Starting position:

  • Place your legs at shoulder-width,
  • Keep your arms straight at your sides.

Exercise (Perform both arms rotation simultaneously):

  • 20 times clockwise,
  • 20 times counter clockwise,
  • 20 times in opposite directions.

Shoulders rotation

Starting position:

  • Place your legs at shoulder-width,
  • Keep your arms straight at your sides.

Exercise: 20 REPETITIONS

  • Perform both shoulders rotation clockwise and counter clockwise.

Wrists rotation

Starting position:

  • Fingers clasped.

Exercise: 60 SECONDS

  • Perform wrists rotation in both directions.

Torso swings

Starting position:

  • Stand with your legs straight,
  • Place your feet at shoulder-width,
  • Bend your torso forward 90 degrees,
  • Raise both arms straight to the outside.

Exercise: 15 REPETITIONS TO EACH SIDE

  • Perform the most extensive movements to the left and to the right.
  • Look at the hand you are lifting.

Torso bends

Starting position:

  • Place your feet at shoulder-width,
  • Keep your knees straight while performing the exercise.

Exercise: 40 REPETITIONS

  • Count the bends made to the left leg 1, the right leg 2 and straightening the body 3.
  • Join your legs and try to touch your forehead to your knees (stay like this for a few seconds).

Hips rotation

Starting position:

  • Place your hands on your hips and your head straight.

Exercise: 10 REPETITIONS

  • Perform extensive hips rotation.
  • Perform the exercise 10 times clockwise and 10 times counter clockwise.

Knees rotation

Starting position:

  • Place your feet slightly apart, and hands on hips.

Exercise: 10 REPETITIONS FOR EACH LEG

  • Raise your knee-bent leg.
  • Perform knee rotation to the right and to the left.
  • Change the leg.

Feet rotation

Starting position

  • Place your feet slightly apart, shifting your body weight on one foot, stand on the toes of your other leg.

Exercise: 10 REPETITIONS FOR EACH LEG

  • Perform rotation of the raised foot clockwise and counter clockwise.
  • Change the leg.

Abdominal muscles

Starting position:

  • Lie down on your back, lift your leg about 15 cm above the ground.

Exercise: 2 TIMES 30 SECONDS EACH TIME

  • Perform horizontal scissors for 30 seconds.
  • 5 seconds break.
  • Perform vertical scissors for 30 seconds.

Back muscles

Starting position:

  • Lie down on your stomach.

Exercise: 20 REPETITIONS

  • Lift your hands and legs simultaneously and keep them in the air for 1 second.