Exercise routines of all kind have to start with stretching and warm-up. For people who are currently under a body weight training program. These two are important. Stretching increases the muscle and bone flexibility for a better training program experience. It could also help prevent any kind of injury. Warming up on the other hand is doing light exercise in order to get the joint lubricating fluid and blood flowing before doing any exercise routine. Some of the effective warm-ups are light jogging and cycling. This could be done for about 5 minutes. The same with stretching the purpose of warming up is to prevent any future body pain. Below are some effective guides for stretching and warming up.
Stretching Exercises
Note: Hold all these stretch exercises for about 20-30 seconds. You could repeat them 3-5 times.
Neck Stretch
Sit or stand straight. Bend your head toward the left and hold. Bow your head forward and hold. Then, bend your head to the right and hold. Do inhale and exhale in a slow manner.
Hamstring Stretch
Stand straight with feet apart. Take your left leg forward, toes up with a straight leg. Then, bend the right knee the same as you do when sitting back. Support yourself using your both hands placed on your thighs. Do the same thing on the other side.
Quad Stretch
Do this stretch with a chair or facing a wall. Start with feet apart; be sure to straighten your back with parallel feet. Hold your left foot with your left hand and hold then do it on the other side.
Standing Triceps Stretch
Stand straight. Hold your left elbow with your right hand. Place your left palm on your back and slowly reach your spine using your finger tips and hold. Make sure that the shoulders are relaxed. Repeat this step on the other side.
Warm-up Routines
March on the spot
March on the spot or you could also perform a light jog. Be sure to pump up your arms while you do the steps. Keep elbows bent with your fist closed. Do this for about 3-5 minutes.
Heel Digs
Alternately place heels in front. Point your foot up and simultaneously pull your arms forward. For better results, do a slight bend on the other leg. Do this for about 2 minutes.
Kneed Lifts
Stand straight. Bring up the left knee and use the opposite hand to touch it. Maintain a straight back and tight abs. you could also do a slight bend on the other leg. Do the same on the other side. Change positions for every 15 - 30 seconds.
Knee Bends
Stand with feet apart. Then stretch out your arms forward and bend you knee. Come up and repeat. Do about 10-20 repetitions.
Body weight exercise is one of the best ways to fitness even though you do not go to the gym. It could be done at home with your family or friends. Just be sure to practice safety by doing stretching and warm-up prior to the regular body weight exercises. Follow the suggestions above and make yourself free from possible body pains and injuries.
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