Exercise Warm-up Guide – How To Perform An Effective Warm-up Before Exercise?

A proper warm-up is required before exercise. 5-15 minutes before starting formal exercise, perform the following activities to fully stretch the muscles in the back of the thighs, inner thighs, calves and back, move the shoulders, hips, knees, ankles and other joints, and step or walk briskly in place until your body is slightly warmed up.

1. The main muscles that should be stretched during the warm-up are the posterior thighs, inner thighs, calves and back.

-Stretching the posterior thigh muscles

Sit on the floor with your right leg straight in front of your body, bend your left leg and keep it close to the ground on the outside, forming a triangle with your right leg. Switch legs and do. Stretch each leg 3-5 times.

-Stretching the inner thigh muscles

In a seated position, hold the soles of the feet close to each other in front of the body, with the knees outward and as close to the floor as possible, grasp the ankles with both hands, and hold the position for a count of 10, relax and repeat 3-5 times.

Sitting, feet straight and apart in front of the body, keep back and knees straight, bend forward from the hips, grab the ankles of the legs with both hands from the inside of the legs, hold the position, feel the inner thighs being pulled tight, relax, then repeat 3-5 times.

-Stretch the calf (rear) muscles

Bend over, support your body with your arms and one leg (straight, toes on the ground), bend the other leg in front of your body and relax, focus your body weight on the toes of the supporting foot, and push your heel backwards and downwards, feel the muscles in the back of your calf being stretched, keep tension, count 10, relax, repeat 3 times, then switch to the other leg and do 3 times.

-Stretching the back muscles

In a seated position, keep your legs straight in advance, lean forward and touch your fingers to your toes, keeping your abdomen and chest as close to your legs as possible, hold for 20 seconds and relax. Then repeat 3-5 times.

2. Joints to be moved during warm-up: shoulders, hips, knees, ankles.

-Shoulder Wrap Exercise

Stand upright, legs shoulder-width apart, arms hanging naturally, abdominals tightened, shoulders wrapped backwards 10 times using the strength of the shoulder and back muscles, then forward 10 times. One-shoulder alternates between backward and forward 10 times each.

-Hip swing and straddle exercise

Stand upright, legs slightly wider than shoulder-width apart, legs slightly bent, hands-on-hips. With your upper body straight, use your waist and hips to swing your hips from side to side 10 times, keeping your abdomen tight. Then circle clockwise and counterclockwise 10 times each.

-Twisted knee rotation exercise

With your legs together, bend your knees in a half-squat, hold your knees with both hands and gently rotate your knees, either from left to right and then from right to left, 10 to 15 times each or alternately.

-Toe wrapping exercise

Stand upright, lift your right foot about 15cm off the ground and draw circles with your heel fixed on your toes, 10 circles clockwise and 10 circles counterclockwise. Then switch to the left foot.