In case your usual warm up sessions consist of the 10 mute running on the treadmill or a jog , you might be doing a big mistake if the top trainers are to be believed. According to them before starting off the major exercises spending as much time on the warm up is of extreme importance as well. While the warm up exercises intend to make one stronger and helps in incurring lesser injuries, here we will be talking about some of the exercises that you sjould never skin on before starting off with the main workout regime.
Some Of The Best Exercises You Should Do Before Every Workout Are Discussed Below.
1. The Floor Slide Or The Wall Slide
This one is a great one which can be practised both on the walls as well as on the floor according to your liking and preference. To do this you would need to stand against a wall with your back on it and then pin the arms on to the wall with the palms posing upwards. The next step is to slide the hands upwards in a Y pose as you breathe out and your forearms, elbows and wrists are in contact with the wall. The final step is to pull the hands downward into a W pose and repeating it for at least 10 reps.
2. The Quadruped T- Spine Rotation Regime
To practice this one you would need to get onto all the fours and make sure that the knrees are hip width distance apart from each other and then pick the right hand and keep it at the back of the head. The next step is to rotate the torso region and the head towards the left without moving the hips so that your right elbow points towards the floor.
The final step is to rotate the torso area towards the right side so that the elbows pointing towards the terrace and this makes the first rep. Repeating the reps on both the sides and doing it at least 10 times work best.
3. The Ankle Mobility Drill Regime
This one can be practiced by standing about four inches from a wall and facing towards it. The next step is to place the hands on the walls and then take a big step back with the right leg. Immediately you should intent to drive the left knee into the wall without lifting the heel at any time. Repeating this greatly helps!
4. The Single Leg Straight Leg Dead Lift Regime
This exercise needs you to start off with holding two dumbbells or medicine balls in front of your thighs with the hands and standing in a hip width apart pose while the knees are a bit bent. The next step is to balance the weight on the left leg while you reach to the right leg and extend it towards the back while the heels are pointed toward the roof and your hands are in front of you. The final step is to stay like that and to return back to the starting pose and repeating with the opposite leg.
5. The Mini Band Walk Regime
This one has to be practiced while standing in the same place and then by placing a small and circular mini band around the bottom part of the legs. The next step is to try and step ahead with your right foot at a shoulder distance width and put the leftfoot in at a shoulder distance width as well. Repeating this gently on both the legs 10 rep each helps more than you can think it would!
6. The Split Squat Regime
To practice this one you would need to stand with your left foot at the front of the right one at a distance of about two to three feet apart. The next step is to bend the knees as much towards the floor and press back to the starting phase.
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Repeating this for at least 10 reps before switching the legs help!
7. The Single Arm Dumbbell Row Regime
To practice this one you would need dumbbells weighing about 20 to 30 pounds in your right hand and stand tall with your feet at a distance of shoulder width apart and then slightly bend the knees so that th torso region is almost parallel to the floor. Now placing the left hand on the exercise bench you would need to hold onto the dumbbell and pull the elbow back towards the roof until the dumbbells reach the torso. The final step is to slowly release the pose and repeating it at least 10 times.
8. The Push-Up Regime
To do this you would need to get to the floor and then place the hands wider than the width of the shoulders and keeping your body straight in a line and slowly bend at the elbow region and chest down. The next step is to press back upward tightening the abs and doing repetitions as much as you can.