Cardiovascular Warm-ups
1. Light Cardio
Performing some light cardio activity for about 5 to 10 minutes before weightlifting can, however, be beneficial.
2. Dynamic Stretching
Dynamic stretching involves taking your body through ranges of motion for a number of repetitions. Dynamic stretching pumps plenty of blood into your muscles and is a wonderful way to fully warm and stretch your muscles.
2. Lift your ankle up and down as though you're tiptoeing
2. Return to standing and then lunge with the other knee going down
2. Swing your outside leg forward and then backward
3. Repeat
Performing some light cardio activity for about 5 to 10 minutes before weightlifting can, however, be beneficial.
- The most common and easiest method is to jog on the treadmill.
- Cardio activity is simply to raise your body temperature.
- You should stop once you break a light sweat and feel that your body is warmed up. Make sure it is at an extremely low intensity!
2. Dynamic Stretching
Dynamic stretching involves taking your body through ranges of motion for a number of repetitions. Dynamic stretching pumps plenty of blood into your muscles and is a wonderful way to fully warm and stretch your muscles.
- Ankle Lifts
2. Lift your ankle up and down as though you're tiptoeing
- Walking Lunges
2. Return to standing and then lunge with the other knee going down
- Leg Swing
2. Swing your outside leg forward and then backward
3. Repeat
- Squats
- One Legged Squats (Advanced)
Leg Swing
3. Static Stretching
Static stretching is where a person stretches a muscle beyond its normal limits and holds the stretch between a few seconds to a few minutes to loosen any inflexible/tight muscles.
2. Arc your back so that all limbs are off the floor
3. Hold that position for as long as possible
2. Push yourself down towards the floor until you reach your limit
3. Hold that position for as long as possible
2. Pull your leg upwards and lean forward as as to stretch the muscle
3. Hold that position for as long as possible
2. Lean forward and push your hands as far as possible without bending your knees
3. Hold that position for as long as possible
Static stretching is where a person stretches a muscle beyond its normal limits and holds the stretch between a few seconds to a few minutes to loosen any inflexible/tight muscles.
- Superman stretch
2. Arc your back so that all limbs are off the floor
3. Hold that position for as long as possible
- Hamstring stretch
2. Push yourself down towards the floor until you reach your limit
3. Hold that position for as long as possible
- Quadriceps Stretch
2. Pull your leg upwards and lean forward as as to stretch the muscle
3. Hold that position for as long as possible
- Sit and reach
2. Lean forward and push your hands as far as possible without bending your knees
3. Hold that position for as long as possible