THE IMPORTANCE OF THE EARLY 5 MINUTES TO PREVENT INJURY

Best PTS Sumatra Warming up before exercise is boring, right? Especially if you are short on time, it will definitely be forgotten. Keep in mind that doing some low-key exercises before the main event can really make a big difference in your fitness performance. Warming up before entering into a cardio or strength training session is very important to prevent injury. Says trainer Janeil Mason of Brrrn in New York, Warming up is a great way to prepare your nervous system and muscles to stay optimal in your workout. Don’t believe it?, Let’s prove it now!. You simply choose four or up to five moves listed below, then complete each stretch for 30 to 60 seconds.

First Movement for Warm-up

The first move is to start in a standing position, with your feet wider than hip-width apart. Pivot on your right leg and swing your right arm across your chest. Turn your torso and upper body in the same direction. Immediately repeat with the other arm. Continue for 30 to 60 seconds.

Second Movement for Warm-up

The second movement is to start in a standing position, with your feet wider than hip-width apart. Lean your body to the right side, bending your right knee slightly. At the same time, stretch your left arm diagonally toward the sky, in line with your entire body. Stretch your left leg long. Immediately repeat on the opposite side. Continue for 30 to 60 seconds.

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Third Movement for Warm-up

The third movement is to start in a standing position, with your feet wider than hip-width apart. Bend your arms, and place your hands behind your head. Bend your knees as you lift one leg up. Circle the leg around your body, toward your chest, then return to the starting position. Repeat on the other side. Continue for 30 to 60 seconds.

Fourth Movement for Warm-up

The fourth movement is to start in a standing position, with your feet wider than hip-width apart. Bend your arms, put your hands behind your head. Lift one leg up toward your body, bending your knee as you did, as if you were trying to touch your torn cage with your knee. Continue for 30 to 60 seconds.

The Fifth Movement for Warming up

The fifth movement is to start standing with your feet hip-width apart, hands by your sides. Take a big step to the right, then push your hips back, bend your right knee and lower your body until your right knee is bent 90 degrees. Push back into an upright position, as you lift your knees and pull them toward your chest with your arms. Continue for 30 to 60 seconds on the right side, then switch to the left.

The Sixth Movement for Warming up

The sixth movement is to start standing with your feet wider than shoulder-width apart, hands by your sides. With your right hand, reaching down toward your feet, lower your body until your left knee is bent 90 degrees. Immediately repeat on the other side. Continue for 30 to 60 seconds.

The Seventh Movement for Warming

The seventh movement is to start standing with your heels wider then shoulder-distance apart, then turning your toes slightly apart. Bend your knees, reach your hips back, and lower down into a squat. Drop your arms between your legs. Then, drive up to your heels to stand up, as you wrap your arms out to the sides. At the top, lift your arms straight up and up to your toes. Continue for 30 to 60 seconds.

Eighth Movement for Warm-up

The eighth movement is to start standing with your heels wider then shoulder-distance apart, then turning your toes slightly apart. Bend your knees, reach your hips back, and lower down into a squat. Drop your arms between your legs. Then, drive up to your heels to stand up, as you lift your arms straight up. Continue for 30 to 60 seconds.

The Ninth Movement for Warming up

The ninth movement to do is start in a standing position. Bend down until your hands touch the ground. Slowly walk your arms forward until you get into a plank position. Pause for a moment, then walk your hands back to your feet. Get back on your feet. Continue for 30 to 60 seconds.

Tenth Movement for Warm-up

The eighth movement is to start standing with your feet hip distance apart, with your arms by your sides. Then, simultaneously raise your arms to the sides and above your head, and jump your legs so they are slightly more than shoulder width apart. Without stopping, quickly reverse the movement. Repeat for 30 to 60 seconds.