There are a variety of very significant core components of an effective warm-up. These components must all come together to prepare the sportsman and reduce the risk of sports injuries.
Dynamic warm-ups are a perfect way to warm up the muscles quickly and are generally better than static stretching. With dynamic stretching, you stretch through a range of motions.
What are dynamic warm-ups?
To raise your body temperature for exercise, a dynamic warm-up uses motions that you normally use during the work portion of a workout regimen. For a cycling workout, the bike is a perfect way to warm up your legs dynamically. As for walking, jogging or running exercises, the treadmill can help. The most famous marathon in Malaysia is the annual KL marathon, and many professional athletes would be at the location an hour earlier just to warm-up and prepare for the race.
Doing a dynamic workout before a physical exercise helps increase the blood supply to the muscles, increase functional mobility and enhances body flexibility. In other words, this is essential with endurance sports, which requires a strong body that can resist injuries.
Some examples of these warm-up movements include:
- High Knees – Forward jog with knees up to waist level and down again.
- Butt Kicks – Forward sprint, with each move bringing heels to the buttocks.
- Carioca (grapevine) – In a straight line, one foot in front of the other and walk that way. When crossing in front, push the knee up and over.
- The Side Shuffle – Move laterally, remain low, and shuffle sideways when in a squat position.
- Back Pedal – Sprint backward, stretching your legs as far as they can stretch behind you.
- High Knee Pull – Walk forward, lift the knee to hip height with each step and catch the shin with both hands, pull the leg near the body, toes on the leg being planted.
- Toe Pull – Step forward and flex the foot, heel pointing up on the ground and toe, reach down and pull back toes.
- Lunge Open Up – Lunge Advance. Turn the body to open the opposite side with the shoulders toward the sky, lean upper body forward over the lunging leg.
- Open The Doors – move forward, raise the knee forward with each step, rotate the hip and knee to the side, then return the foot to the ground.
- Close The Gate – Walking forward, raising the knee to the side with each step, turning the hip and knee forward and then lowering the foot to the ground.
Many professional athletes often use Dynamic warm-ups. For instance, bodybuilders would perform one or two light sets of dynamic warm-ups before weight exercises. Similarly, baseball players would perform different lunges, twists, arm circles, etc. (mimicking the same motions on the field) to get their bodies ready for a game. During a competition or training, a good dynamic warm-up aims for movements and muscles that will be used. It is unique to the sport you choose to do.
Increase body temperature
The heart rate, oxygen levels and blood flow rise with an increase in temperature with Dynamic Workouts. Oxygen is supplied to the muscles, ligaments and tendons, causing them to be more elastic and pliable. Thereby making them less susceptible to injury. A healthy warm-up also helps prepare the endurance athlete mentally for exercise. As the blood supply to the brain increases, it enhances attention and memory. This increases their inspiration and motivation for what they are about to do.
Preventing injuries during exercise is the most important justification for warming up; keeping the muscles warm will stop acute injuries such as hamstring strains and stave off injuries from overuse by allowing the body to prepare slowly and safely. It is a good idea to stretch during the game in more static sports, such as cricket, as this will keep the muscles warm and allow them to work effectively; substitutes can also continue to run and stretch while waiting to enter a game; this is usually seen in soccer matches where the substitute sprint, hop and stretch along the sidelines.
Including a complex exercise is one of the easiest ways to prevent time-consuming injury recovery. To ensure it suits you, speak to a sports medical professional.
Improving the range of motions
In a 2019 study, researchers found that dynamic stretching expanded the range of motion on the hamstring muscles and knee extension by 10%. After a long day at work, if you feel like you can hardly bend over to tie your shoes, a complex warm-up routine can make you feel limber.
Visualize at the highest level performing. Warm-ups give you the chance to mentally prepare for your workout so that you enjoy the exercise. Know that spending warm-up time will allow you to perform with greater flexibility, speed, and power. That makes getting into the zone easier. You can tackle new personal bests and have less soreness or discomfort later when the body is better prepared to manage the demands you make on it with exercise.
Flexibility may be improved by warming-up in motion. In a 2017 report on Division I linemen, it is found that Dynamic Stretching had improved hip flexibility, on par with the use of a foam roller.
Whether you’re trying to get stronger, be more muscular, or perform better. A dynamic warm-up routine is probably one of your best bets. Give this warm-up a try next time you go for a run, play some hoops, or hit the gym. Your body will thank you!
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