Take 5-10 minutes before your workout to warmup your muscles. An effective dynamic warmup is a MUST before your workout. A dynamic warmup will prepare your body best and reduce risks of injuries. Do static stretches after your workout (when muscles are warm) to increase your range of motion.
Accomplish the following during your dynamic warmup:
1. Make sure your “power center” is flexible. Your ”power center” consists of the glutes, hips, quadriceps and hamstrings. This area of your body is prone to some hard-to-recover-from injuries!
2. Your hip flexors need to flexible. Tight hip flexors cause many problems, including problems with your glutes and hamstrings.
3. When you warmup, practice relaxing your face, shoulders, arms and torso. You will perform better when you are relaxed and you want your body to work like a “well oiled machine.”
Some good dynamic warmup exercises are walking lunges, bodyweight squats, form running, jumping jacks and jump rope.
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Fitness is important, but it should be done in proper manner so to prevent body from damages. The above mentioned tips are useful and beneficial.