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Title : 6 Great Bodyweight Exercises for heating
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6 Great Bodyweight Exercises for heating

Tips on perfect warm-up for your workout.
Warming up before training should be as natural as brushing your teeth. A routine suitable heating offers a lot of benefits and makes more efficient training.

Warming up before training ...

• gets you mentally and physically ready for your workout.
• increases the heart rate, body temperature and blood flow (to name but three important factors).
• reduces the risk of injury .
• improves balance, mobility, flexibility and stability during your workout.
• has a positive influence on his position and performance .

Optimal heating for
dynamic warm-up exercises are particularly effective in getting ready to go. In addition, they work on conditioning and coordination, but also give your training that extra little touch.

Below are the best exercises for your warm-up routine . These are the same exercises that I have my athletes do at the beginning of each training session. They should not take more than five minutes to complete.

I recommend doing three repetitions per exercise.

1. Please Sumo Squat

Starting position:
stand with your feet hip or shoulder-width apart and turn your toes out about 15 degrees. He leans forward at the waist and grab your toes with your fingers. Push your hips back and keep your chest up.

How do the exercise:
Deployable in a position deep squat, keeping your arms straight, elbows inside your knees, back straight and chest up. Be sure to keep your weight on your heels.

2. Airplane pose (Warrior variation III), plus it standing knee and heel increase

starting position:
stand with your back straight and lift your left leg off the floor with the knee slightly bent. Engage your core by pulling your abdominal muscles. Draw your shoulder blades toward your spine while pushing your shoulders down and back.

How do the exercise:
Lean forward and lift your left leg behind you until your part upper body and leg form a straight line. Keep your back straight and slightly bent right knee. His left hip should continue to face downward. right back to the starting position. Then lift your left knee at an angle of 90 degrees. Lift the heel of the right leg up and down every few seconds.

3. lunge forward, more stretch hamstrings and adductors

starting position:
Step forward with the left leg forward into a lunge. Raise your right arm above his head. Your front knee should be above your heel. Do not let your back knee touch the ground.

How do the exercise:
Place your right hand on your left foot parallel to the floor. Bend the left elbow and try to touch the inside of his left ankle. Do not let your right knee touches the ground. Next, place your left hand on the ground and one leg forward and one leg back stretch. You should also pull the fingers of his left foot to the shin.

4. thrust back, plus a torso twist and curl side

starting position:
step back with your right leg back into a lunge. Let your arms hang at his sides.

How to make exercise :.
Stretch your arms sideways and rotate the torso and head to the right and down reach his left hand back as much as you can to the right foot. Turn the torso back to the starting position.

5. Inchworm more likely hip flexor stretch (dog looking up)

Starting position :.
Start with your hands touching the ground and legs as straight as possible

How do the exercise:
Keep your legs straight throughout the exercise. Avanza hands forward as you can. Press your hips toward the floor while keeping both arch your back as possible.

Push the buttocks in the air and keep your back straight . With arms outstretched, walk back in your hands to the starting position.

6. Scorpio Scorpio 1 and 2

A from position 1 :.
Lie down and stretch your arms out to the sides at shoulder level

How do Version 1:
Lift the left leg in the air. Raise your hips and make them accessible to one side. Now reach your left heel to his right hand. Your girdle must maintain a firm contact with the ground at all times. Return the leg to the starting position and repeat the same movement with the right leg.

Scorpion 2

The starting position . 2:
lie on your back and stretch your arms out to the sides at shoulder level

How do Version 2:
Raise your right leg up in the air and bring it across your body. Try to touch the fingers of his right foot finger of his left hand. shoulder blades should be kept in firm contact with the ground at all times. Return the leg to the starting position and repeat the same movement with the left leg.

My advice: The main thing is to perform the exercises accurately and control. Speed ​​does not matter!

sleep well, eat clean, train smart!

Your personal trainer and co ch @ Sven

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