Fitness trainer Mikhail Prygunov advised warming up without jumping. His words are quoted by “Around the World”.
Prygunov recommended doing the warm-up in a certain order – from top to bottom. He suggested starting with the neck, performing turns and tilts of the head, circular movements, and then moving on to warming up the shoulder girdle and making circular movements first with only the shoulders, and then adding swings with the arms.
Next, you should spread your arms to the sides and, bending over, open your chest. Then you need to bend to the sides and make circular movements with your body to warm up the lumbar region, and then make circular movements with your hip joint.
After this, you need to move on to warming up your legs. You should start by alternately pulling your knees to your chest while stretching the hamstrings and gluteal muscles. To work the front of the thigh and the iliopsoas muscles, it is recommended to grab the shin and move the leg back, pressing the heel to the buttocks.
“This algorithm for a comprehensive warm-up without jumping covers all the major muscles of our body. This set of exercises can be used before any workout and seriously reduce the risk of possible injuries,” said Prygunov, noting that the warm-up will only take five to ten minutes. You can also add more advanced exercises to your warm-up, such as deep lunges, side planks, or downward-facing dog.
Earlier, yoga instructor Alexandra Churkina spoke about the benefits of the downward-facing dog pose. The specialist explained that during the exercise the mind calms down.
Source: Lenta
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