What is dynamic preheating?
Dynamic warm-up uses “dynamic” stretching, meaning you are moving as you stretch. For decades, static stretching exercises require rest for 10 seconds or longer, the hottest way to warm up athletes.
As the heart of the preheat program, dynamic stretching is ideal for the following reasons:
It activates the muscles you use during exercise. For example, a twisted lunge is a dynamic stretching exercise that makes your hips, legs and core muscles. Whether you are exercising in the gym or playing soccer, the muscles involved are already involved during your warm-up.
Dynamic stretching improves the range of motion. So if you feel like you can hardly bend your shoelaces after a long day of work, dynamic warm-up programs can help you feel softer.
Dynamically stretch to improve body awareness. If you do not warm up and jump into a football match, your body may take some time to reach its best. Move with your challenges, challenge your balance and coordination; skills can help your performance.
Warming during exercise increases muscle performance and strength. Studies have shown that dynamic stretching before exercise can help you lift more weight and improve overall performance than stretching or static stretching. If you want to be stronger, build more muscle, or just perform better, a dynamic warm-up routine may be your best bet.
Five-minute dynamic warm-up routine
This is a dynamic warm-up program that does not require any equipment and it will prepare your entire body for exercise, which can be done in five minutes. This basic program serves as an effective warm-up for many different activities, from interval training sprint to full strength training workout.
Complete each of the following 10 exercises per performance 1-2 times, and view the top of the video, for each action tips and demonstrations.
1) punched with a twist
As the name implies, this is a combination of two different actions: forward sprint and lateral twist. Lunge forward helps to stretch the hip flexor, and activate the legs, buttocks and buttocks, while twisting stretch the upper and middle back and activate the core rotation. When you do lunges, walk forward, then lower your hips. You should not try to go too far forward, so your front knees go far beyond your toes. After you stormed, slowly turn to your side of the side, in order to obtain a more intense buttocks flexion and extension.
2) knees to the chest
This exercise simulates the top of the run before the knees move toward the chest, then stepping the foot to the ground. You can alternate each leg while still, or move forward. Focus on the knees, hold the calf, while the other foot on the toe, so you can increase the leverage.
3) High kick
High kicks help warm up the hamstrings and improve the range of motion. You can alternate as you walk, or as I like, still while watching one side. If you start from your right leg, extend your left arm directly. Kick the leg while keeping your legs and hands straight so your toes hit your palm. Try to kick higher, but complete this exercise under control.
4) Hip stretch and twist
This is a special extension, especially for professionals who take a lot of work during the day. It helps to open the buttocks and groin, while stretching the core, upper and middle back. From the push-up position, raise your right foot to your right hand while keeping your buttocks down and steady. Stretch out your arm, reach the sky, turn left with your left hand. Return to the starting push-up position and repeat on the other side. A Possible Alternative This exercise will be a side sprint to help you work out of lateral movement.
T-push is to exercise the upper body, especially a good helper on the shoulder, but also can activate the entire body. Start at the push-up position and lower to the ground. As you push up, stretch your right arm to the sky while keeping your left arm steady and your hips do not move down or up. Put your arm back to the starting position, push it up again and repeat with your left hand.
6) jump squatting (advanced)
Jumping squatting is a good exercise to enhance the lower body exercise. Because practice is fast, it takes more strength and strength than the other exercises, so this is a more advanced warm-up exercise. Put your hands on the back or on your hips with both hands, with your feet standing apart. Squat until the buttocks parallel with the ground, and then jumped off the ground. Gently land and repeat the jump.
7) Jump (Advanced)
Jumping Lunge is another great enhancement of lower body movement. This exercise also needs to be balanced to help activate the stabilizer muscles in your legs and buttocks. Hands on both sides of the body or behind, from one foot forward, one backward stretch. Turn your hips down and force it into the air. When you’re in the air, switch your legs, your front leg behind you, and your hind legs right in front of you.
Making it easier In order to make this dynamic preheating easier, you can do some exercises while sticking to a solid and stable pole or object. For example, you can do an assisted squat or assist in counterpulsation, which makes both exercises easier and easier to manage. With the extension of the hip joint, you can choose not to open your shoulders and use the T-shaped push up, you do not have to do push-ups.
What I hope now is clear is that a solid dynamic warm-up can effectively prepare you for your physical exercise. Next time you go jogging, playing some basketball, or go to the gym, try this warm-up. Your body will thank you!