How to do a proper warm-up before starting workouts?
Before starting these warm-up exercises, I want to tell you one important thing: what needs to be done properly. A workout is the basic part of exercise, and warming up is a very important part of a workout. Most people get injured because they don’t do a proper warm-up. So, a proper warm-up is absolutely necessary for you. Let’s start with how to do a proper warm-up before starting a workout. If you are a beginner, this will help you a lot.
8 Powerful Exercises for Warm-Up Before Starting a Workout
If you are new to working out or going to the gym, it’s natural not to have any idea about it. I am here to solve all your problems. I will share 8 powerful exercises with you that will help you gain power during your workout. Everything I share is based on my own experience and what I do regularly during my workouts. Let’s check out these 8 powerful exercises for a proper warm-up.
Exercise 1: Arm Swings or Arm Fly Lift
This is the first exercise everyone starts with for warming up. In my personal life, I do it at the beginning of my workout. I suggest all of my workout partners do it first. Some people misunderstand it, but it is very easy and very effective. First, stand straight and bring your two hands in front of you, making them close. Now move them like you are flying. Keep doing this for 30 seconds, not less. Start in slow motion and gradually increase the speed. This will help free your hands, chest, and shoulders.
Exercise 2: Arm Round Swing or Arm Side Lift
This is another powerful exercise for a proper warm-up. It will make your body flexible and free. Arm round swings come in two types: one is done in the front for 30 seconds, and the same is done in reverse for 30 seconds. Gradually increase the speed.
Exercise 3: Wrist Rotation Exercise
This exercise helps to free your wrist for the workout. It’s called wrist rotation. Why is wrist rotation necessary? It helps you handle weights during workouts. Sometimes people feel pain in the wrist because they don’t warm up properly. So, doing this exercise will benefit you.
Exercise 4: Wide Arm Push-Up
This is the most powerful exercise for all workout lovers. It is very helpful, but many people avoid it because it’s hard. It has extra benefits like increasing the strength of your arms, chest, shoulders, and abs. Push-ups are also called a principal exercise. If you are strong, do at least 40 times. If you are average, try at least 20 times. Not less than 20. It doesn’t matter how many more than 20 you can do. Push-ups also help gain nice and muscular biceps.
There are three types of push-ups:
wide arm push-ups, close arm push-ups, and diamond push-ups. Wide arm push-ups help gain a wide chest and should be done on your chest workout day. Close arm push-ups help gain triceps, and it’s recommended to do them on your triceps workout day. Diamond push-ups work for the shoulders. If you try these three different types on different days, you’ll see actual results. This is a very effective exercise for people of all levels.
Exercise 5: Pull-Up
Pull-ups are also a principal exercise for all workout lovers. Almost everyone who goes to the gym has tried pull-ups. There are different types for different body parts. You can do one type for biceps, another for back muscles, and another for shoulders. The most powerful type is used to gain arm strength, especially by arm wrestlers.
The first type is wide-arm pull-ups for the back. Keep your head in front of the bar during this. Another is medium wide pull-ups, which also work for the back. For shoulders, bring your arms close together and keep your head back. The reverse grip pull-up is best for biceps and works very well for warm-ups.
Exercise 6: Skipping Rope
Skipping rope is a must-add to your warm-up exercise list because it’s very powerful. It helps prepare you for a workout and also helps gain strength. Skipping rope increases breathing power and works for muscle gain, especially leg muscles. I recommend doing this at least 100 times. If you can do more, even better.
Exercise 7: Free-Hand Squat
This is another warm-up exercise. You can do it as a free-hand squat without any weight, but if you feel comfortable, using slight weight works better. Do this 10 to 20 times.
Exercise 8: Arm Swing with Light Weight
Use a light-weighted dumbbell for this. Swing your arms 10 to 20 times in different ways, like bringing your hands in front and lifting them up and down.
Why Should You Follow These 8 Exercises?
I advise gym lovers, especially beginners, who don’t know how to warm up properly, to do these exercises. These are not just warm-up exercises; they also help gain strength and build muscle without equipment. You can try these exercises at home to gain muscle without any gym equipment.
What is Necessary to Follow These Exercises?
These are the most powerful freehand exercises. If you follow them for one month, I can say you’ll achieve better fitness without going to any gym or fitness center. I am the proof. If you watch my videos on social media, you’ll see the proof. I recommend these exercises during your warm-up because warming up properly is crucial to avoid injury. Many new gym-goers skip warm-ups and get injured, which prevents them from lifting heavy weights, which are necessary for muscle gain.
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