Easy Warming Up Steps to make you Ready for the best workout.
What is Warm up or Rotation and Stretching? Why it is important?
Basically, Rotation and Stretching means warm-up. Rotation and Stretching are very important before starting up a workout in the gym. Warm-up is not only performed in Gym but also can be done normally in the morning and one can also do it before playing a sport. Warming up your Body makes your muscle open properly and make ready for best performance.
Many People avoid warm up in Gym and also before playing any sport, This can cause Soreness in Muscles and Pain in Muscles. Without Warming Up before Workout or playing any sport may cause Injuries. Those type of injuries you might suffer that can’t be rectified in your entire life. That’s why, Warm-up, or Rotation ad Stretching is important. Since warm-up must in your Gym workout. All the Trainers and Bodybuilders may advise you for a better Warm up. All the Gym in Gurgaon make Warm up mandatory before workout.
We will tell you a very sort, easy, and Mandatory Warm up that will help you to improve your all-day workout :
How to do Rotation?
First, you have to stand still straight. Then make your neck’s movement in up and down. It’s like making a motion for Yes or No. First Go up and then Down. Do this exercise 20 times. Don’t put too much force on your neck, putting more force may cause pain in your both neck and shoulders.
After moving the neck up and down, Move it Right and Left, just do it in an easy manner. First look at Right and then Left. Do it 20 times.
After neck rotation, Just move on to Shoulders, Rotate your Shoulders in backward movement, don’t put force, just do it easy. Do this backward shoulder rotation 20 Times.
After then move your shoulders in the front direction 20 times. Do it just the opposite of the previous exercise movement.
Done with shoulders, then get to Hands. Just like you move your Shoulders previously rotate your hands first in the backward direction for 20 times.
After backward moving hands just do it in opposite direction. Move your hands in the front direction 20 times. Just Rotate hands freely, don’t rotate too much hard.
After Hands, Rotate your wrists inwards with no force for 20 times. Then Do it in the Outwards direction 20 times.
After wrist, get up to the lower back, Just make your knee straight, and then bend you’re Lower back in the front direction Don’t make too much force on it, just do it wherever you could bed your lower back, then rise up and stand still straight, make sure your knees will be straight during this exercise. Repeat the process of bending the lower back 20 times.
How To Do Stretching?
Stretching can be done after rotation as it is also a part of the whole warm-up.
First, place your left hand on the upper part of your ear from the right side and stretch your neck to the left direction, don’t stretch with too much force do it in an easy manner. Hold your neck to the left side for 20 seconds. Then do it from the opposite side for 20 minutes. This time take your right hand and hold your upper part from the left ear and bend it towards the right side.
After this put both hands on the upper part of your head and stretch your neck towards the downside for 20 sec. Then place both your hands in the namaste formation and place on the lower part of your chin and stretch your neck upwards.
Then squeeze up your left-hand inwards and place your right hand on the elbow of your left hand. Do it for 20 seconds. Then Do it for more than 20 seconds but in the opposite direction.
Then do stretch your Shoulders in the upward direction by crisscrossing your hands and stretch upwards.
Here's our full video on how to do warm up in easy steps :
Our Trainer Mr. Dheeraj Kumar is very well experienced for about more than 15 years in the Fitness line. His Gym, H2o Fitness is considered as one of the best Gym in Gurgaon. He has trained more than 6000 students. With all modern machines and well-experienced trainers, one can see himself change, all you need to do is taking up efforts. H2o Fitness is only known for its results. H2o fitness’s agenda is clear “No Entertainment, No escapes, Only Results”. Basically, Rotation and Stretching means warm-up. Rotation and Stretching are very important before starting up a workout in the gym. Warm-up is not only performed in Gym but also can be done normally in the morning and one can also do it before playing a sport. Warming up your Body makes your muscle open properly and make ready for best performance.