30 Day Squat Challenge - Warmup Exercises
Warm up exercises before a workout is imperative. This is necessary to gradually escalate your heart rate, the circulation to various parts like the muscles and ligaments. It also helps to prepare the body for a vigorous workout.
A good warm up before the workout helps prevent injury. It should be a low level activity, which prepares the body for a workout.Neck bend (sideways):Stand straight with your hands on your hips. Bend your neck side to side. Repeat this 5 times each.
Neck bend (up –down):Stand straight with your hands on hips. Bend your neck up and down 5 times each. Look up to the ceiling and then get your chin to touch your chest. Do this 5 times each.Neck rotation:Stand straight.
Hands should be on your hips. Start rotating your hips in a clockwise direction. Do this 5 times, repeat this in an anti-clock wise direction 5 times each.Shoulder rotation:Stand with your legs shoulder width apart and your hands by your side. R
otate both your shoulders together, clockwise and the anti-clockwise. Do this 5 times each.Hip rotation:Stand with your legs shoulder width apart. Your hands should be on your hips. Start rotating your hips clockwise and the anti-clockwise 5 times each.
Ankle rotation:Stand straight. Extend your right foot forward. Rotate your ankle clockwise and then anti-clockwise 5 times each. Repeat this with the other foot.Tapping:Your feet should be shoulder width apart and hands beside your body. Start tapping your feet.
Lift the toes alternatively and make a tapping sound. Do this for 20 seconds.Marching:Stand straight. Extend your arms forward with your palms facing downwards. Lift you knee till it touch the palm. Lift alternate leg and March in the same place for 20 seconds.On spot jogging:Stand straight. Start jogging at a comfortable pace on the spot. Do this for 20 seconds.
A good warm up before the workout helps prevent injury. It should be a low level activity, which prepares the body for a workout.Neck bend (sideways):Stand straight with your hands on your hips. Bend your neck side to side. Repeat this 5 times each.
Neck bend (up –down):Stand straight with your hands on hips. Bend your neck up and down 5 times each. Look up to the ceiling and then get your chin to touch your chest. Do this 5 times each.Neck rotation:Stand straight.
Hands should be on your hips. Start rotating your hips in a clockwise direction. Do this 5 times, repeat this in an anti-clock wise direction 5 times each.Shoulder rotation:Stand with your legs shoulder width apart and your hands by your side. R
otate both your shoulders together, clockwise and the anti-clockwise. Do this 5 times each.Hip rotation:Stand with your legs shoulder width apart. Your hands should be on your hips. Start rotating your hips clockwise and the anti-clockwise 5 times each.
Ankle rotation:Stand straight. Extend your right foot forward. Rotate your ankle clockwise and then anti-clockwise 5 times each. Repeat this with the other foot.Tapping:Your feet should be shoulder width apart and hands beside your body. Start tapping your feet.
Lift the toes alternatively and make a tapping sound. Do this for 20 seconds.Marching:Stand straight. Extend your arms forward with your palms facing downwards. Lift you knee till it touch the palm. Lift alternate leg and March in the same place for 20 seconds.On spot jogging:Stand straight. Start jogging at a comfortable pace on the spot. Do this for 20 seconds.
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