Men's Fitness Exercises: Best Worm up Part 1

Men's Exercises: Best Worm up Part 1

If you have at least an hour in which to train, or a history of injuries that could otherwise impede your ability to train safely, your warmup should begin with foam rolling and include a wide array of dynamic exercises and static stretches. If you’ve tried a foam roller after a tough workout, you were instantly aware of its ability to help relieve muscle aches and soreness. It also provides an easy way

to start getting warmed up, as it promotes blood flow. Rest your muscles on the roller (a tennis ball, softball, or lacrosse ball work, too) and roll them out for about 30 seconds each. When you find a tender spot, hold the position until you feel it begin to release (or for as long as you can stand it). Pay extra attention to the hips, glutes, outer and inner thighs, lower back, calves, and lats. You can repeat the rolling after your workout as well if you like, as this may enhance recovery. Perform some light activity that elevates your heart rate and makes you feel warm (though not necessarily fuzzy). This could be a set of 30 jumping jacks, a fiveminute walk on the treadmill (set to a slight incline), or a minute or two of jumping rope. Other cardio machines like a stationary bike or an elliptical machine can also get your blood flowing. Now you’ll begin what’s often called a dynamic warmup. In addition to encouraging further blood flow and higher body temperature, dynamic exercises take your muscles through the ranges of motion you’ll use in your workout, preparing you to get into those positions safely. There are endless options, but try this routine.

1 SHOULDER OVER AND BACK : PERFORM 15 REPS

Hold a band, dowel, yardstick, or light bar in front of your hips with hands outside shoulder width. Keeping your elbows straight, raise your arms overhead and behind your body as far as you can. Bring them back in front of you again. Continue going over and back and gradually narrow your grip as you feel your shoulders loosen up.

2 HIP HINGE: PERFORM 15 REPS

Place your hands on your hips and stand with feet hip width. Push your hips back, bending your knees only as needed, until you feel a stretch in your hamstrings. Squeeze your glutes as you forcefully push your hips forward again to stand up straight.

3 OVERHEAD SQUAT : PERFORM 10 REPS

Hold a band, dowel, yardstick, or light bar overhead with hands outside shoulder width. Stand with feet shoulder width and toes turned out slightly. Bend your hips back and squat as low as you can without letting your tailbone tuck under. Keep the object you’re holding above and slightly behind your head the whole time—don’t let it drift in front of you.

4 SIDE LUNGE : PERFORM 10 REPS ON EACH LEG

Stand with feet hip width and step out to your left. Lower your body until your left knee is bent 90 degrees, or until you feel a stretch in the right side of your groin, but keep your right leg straight. Repeat on the right side.

5 BENTOVER YTW : PERFORM 8 REPS OF EACH

Stand with feet shoulder width and bend your hips back, keeping your lower back flat, until your torso is about 45 degrees to the floor. Let your arms hang. Now squeeze your shoulder blades together and raise your arms up and out to your sides about 45 degrees to form a Y shape. Lower them and then raise them out to your sides 90 degrees to form a T. Lower and then raise them out to your sides, but bend your elbows 90 degrees to form a W.

6 CAT/CAMEL : PERFORM 10 REPS

Kneel on the floor with knees under your hips and hands beneath your shoulders. Arch your back so your chest rises—you should look like a cat stretching. Now round your entire back so it looks like a camel’s hump.

7 BIRD DOG : PERFORM 10 REPS ON EACH SIDE

From the kneeling position, extend your left hand out in front of you. Simultaneously kick your right leg back straight, bracing your core and squeezing your glutes as you do so. Hold for a moment and then switch legs.

8 HIP CIRCLE MAKE 10 CLOCKWISE CIRCLES AND THEN SWITCH LEGS; REPEAT

ON BOTH LEGS IN THE COUNTERCLOCKWISE DIRECTION

From the kneeling position, raise your right knee off the floor and make circles with it, opening your hip as much as possible on each revolution. Keep your shoulders square

to the floor.

9 GROINER : PERFORM 10 REPS ON EACH SIDE

Get into pushup position with your hands shoulder width, feet close together, and body in a straight line. Jump your left foot forward and land it to the outside of your left hand. Let your hips sink a bit to feel the stretch and then reverse it—jump your left foot back while the right one comes up to your right hand.