Advanced warm ups

Warm ups

ADVANCED WARM UPS

As i mentioned earlier in my previous post on basic warm ups you should first start up any warm up exercise by slight jogging just to get heated up and all set for your next exercises. Now we enter a whole new level of warm up exercises which mostly involve calisthenics movements which include running and jumping. 

So here's a step by step guide to make it more easier to understand and follow. 

STEP !

Go though all the basic warm ups and complete them one by one, feel the flexibility and relaxation, then drink some water and get started up by again jogging or with jumping jacks for 5-10 minutes, Do not forget to breathe in and out properly. take enough oxygen supply so that you don't run out of breathe. Keep yourself hydrated throughout all your exercises which will definitely help you to do the drills easier and in more efficient way. 

STEP 2

As soon as you are done with jumping jacks start up with regular push ups , do about 10-15 for beginners and 25-50 for athletes. Then start over with jumping/skipping. I'll show you more on jumping exercises in my upcoming posts. after this, take a break for 5 minutes and then repeat, repeat four times and feel those muscles.

STEP 3

Sprinting- Short sprinting can be a very effective and the most fastest way to get warmed up. so start to sprint for about 100 meters and then for 200 and then take a break for 10 minutes and repeat again. It gives you the best out of the warm up.

STEP 4

It is not necessary for you to strictly follow the steps one by one, But don't forget to keep a count on the sets. specially  do not forget to jog or sprint as they are the fastest way to get you started for the more challenging exercise which i'll be sharing in my other posts. 

STEP 5

Stretching- Stretching is a whole new area. It can help you with both flexibility and strength. There are numerous number of stretching exercises. Ones which are complicated and the ones which are simple and easy to do. Do the simple ones first and get used to it. and when you see good progress which will come in a few days of practice, start up with a whole new level of advanced stretching exercises which i will put up in my next posts.

STEP 6

After stretching.. RELAX!  Calm down and take deep breathes. Listen to music or meditate. Free up the muscles but don't take complete rest or even sit down or lie down for a long time. If there is any pain, try recovering by treating it and if it still doesn't work, just don't risk it. take rest till it gets back to normal.

STEP 7

Don't forget to make it a routine. Cause once you start doing it regularly you will definitely get used to it and in turn will surely help you out in the further challenging workouts which will not only give a lot of muscle strength but also flexibility and toning.

Most importantly Stop the ill effects which can be caused by either smoking or drinking too much. Try a different and healthy diet routine which will in turn make it easier for all o the exercises and workouts. Try browsing www.google.com for healthy diet routines.

Next Post will be on Stretching exercises which i will be guiding you to make it easier for you and get you stronger. STAY FOCUSED.. 

-SUJEETH VS..