Benefits and Movements Warm Up Before Sports


5 Benefits of Warming Up Before Exercise

After doing the warm-up movement as described in the previous point. You don’t just do it, but there are 5 (five) benefits of warming up for the body including:


  • Reducing Injury Risk

Warming up before exercise improves blood circulation to the muscles and can reduce muscle tension. Thus, making muscles more flexible and strong during exercise.

  • Increase Flexibility

The next heating benefit that can be felt is increased flexibility. This makes it easier for the body to follow all sports movements and can also support daily activities.

  • Boost Energy

Warming up can help increase energy and make a person less tired. Because when you warm up, blood flow throughout the body becomes smoother. So, the sports activities that you want to do can be maximized because your body feels more energetic than if you don’t warm up at all.

  • Streamlining Body Circulation

Regularly warming up before exercise makes circulation in the body smooth. That way, the nutrients consumed can be spread throughout the body. The nutrients present in the blood flowing to the muscles can prevent pain during exercise and make the post-injury healing process faster.

  • Increase Body Performance

The last benefit of warming up before exercise for the body is that it can increase body performance. Where, this condition makes whatever exercise you do can have a maximum health impact on the body in terms of cardio and strength gained.

What are the Important Warm Up Movements?

  • Run and Jump in Place

Warming up by running and jumping in place provides the benefit of increasing body temperature quickly. Even so, this warm-up movement is not a light or heavy warm-up, because these two movements drain a lot of energy, so it is very good for someone who does strenuous exercise regularly, such as running marathons, soccer, basketball, and rugby. This jump warm-up menu can be created by jumping rope, alternating forward and back leg jumps, and jumping with legs opened to the right and left alternately to increase endurance.

  • Head Turning Movement

You can rotate your head in a standing position with your legs spread shoulder-width apart. Next, turn your head to the right and left alternately with a count of 20 seconds each.

  • Hand movements

Still the same as the previous position of turning the head. You can spread your arms and then do a circular motion on the upper arm. Do this circular motion of the upper hand in and out alternately with a count of 30 seconds each.

  • Waist Twist Movement

To do this one warm-up movement, the position of the hands is placed on the hips. Then rotate the waist in a clockwise direction and vice versa, each movement can be done 10 times.

  • Lunges and Half Squats

The position of this movement is the same as rotating the waist, then lowering the right or left knee until it is parallel to the floor and forms an angle of 90 degrees. Hold this position for up to 30 seconds and alternate with the other knee. The lunges movement is useful for training the upper body and thigh muscles to the calves. In addition, you can also train the muscles in the spine to the buttocks and thigh muscles to relax and be flexible with half squats.

How to do it, the position of both feet shoulder width apart and both hands at the sides of the body. Extend your arms out in front of you while pushing your hips back. Then, bend your knees and lower your body until your thighs are parallel to the floor. Hold this position for a few seconds and then do the same thing again. You can do half squats for 30 seconds before exercising.