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7 minutes full body warm up with Emad Fitness

7 minutes full body warm up with Emad Fitnes

Warm-up exercises: know their importance and tips for practicing them

Warm-up exercises are no less important than the sport that will be practiced, as the importance of warm-up exercises lies in maintaining health, follow the article to learn about these benefits.

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Warm-up exercises are a process of physical and psychological preparation to do exercise or engage in physical activity, and it is through a gradual increase in the activity, so what is the importance

 of warm-up exercises? The answer and more in the following:
The importance of warm-up exercises

It is important to prepare the body before doing any kind of exercise. In the following, the importance of warm-up exercises is mentioned:
Increasing flexibility: increasing flexibility facilitates movement and facilitates the performance of sports in the correct form.

Reduce the incidence of injuries: as warming up the muscles may help to relax, which leads to reducing the risk of injuries.
Increased blood flow and oxygen: Increased blood flow helps

 provide the muscles with the nutrition they need before engaging in more vigorous activity.

Improving performance: It has been found that warm-up exercises may help to perform exercise more efficiently.

Providing a better range of motion: Having a greater range of motion may help the joints move better.

Reduce muscle tension and pain: increasing muscle temperature and relaxation facilitates movement and reduces pain and stiffness.
Tips for doing warm-up exercises

After learning about the importance of warm-up exercises, let's get to know the following tips for doing warm-up exercises to the fullest:
1. Shortcut

Warm-up exercises vary in duration and intensity depending on the type of exercise that the individual will perform, and despite this difference, it is recommended to perform warm-up exercises of 5-10

 minutes depending on the intensity of the activity that will be practiced after, and it is not preferred that the duration exceed that.
2. Do warm-up exercises corresponding to the type of activity that will be practiced next

This means the gradual performance of the desired activity, for example: if the individual intends to exercise jogging, he can start walking fast.

As for exercises that do not include a lot of aerobic activity, such as: yoga, simple movements such as pelvic tilts or neck twists can be done.

3. Avoid stretching steadily
Stretching steadily means stretching in one position, such as: sitting on the floor with the space between the feet and bending towards one foot, and this is not good because it reduces the importance of warm-

up exercises, as this type of stretching may increase the risk of injuries, so it is better Doing dynamic (kinetic) stretching.
4. Focus

Concentration means thinking about every movement that the individual makes, and the goal in this is the regularity and coordination of the movements.

Examples of warm-up exercises
Here are some warm-up exercises that can be done:
Walk for 3 minutes, moving the arms up and down in coordination with the movement of the steps.

Raise the knee 30 times in a period of 30 seconds, by raising the right knee and touching it with the left hand and vice versa.
Perform 20 small shoulder circuits, including clockwise and counterclockwise.

Perform 20 large arm rotations, including clockwise and counterclockwise.

Do 20 neck rotations, including clockwise and counterclockwise rotations.

Place your hands on your pelvis and make a broad rotation of your pelvis 10 times, including clockwise and counterclockwise rotations.


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