While stretching may help with flexibility, there is a dark side to it: doing only static stretching before a workout can overextend the muscles and rob them of power and strength. For that reason, you need to incorporate dynamic warm-ups into your pre-workout routine. Dynamic warm-ups not only activates your muscles, but also your central nervous system as well as blood circulation system. Furthermore, when your body is properly warmed up, your muscles and joints are ready for maximum flexibility. This means that you can get the same benefits of static stretching without the drawbacks! Ultimately, dynamic warm-ups will prime your body so that you are able to exert your best effort.

1. FitnessFlash.org

2. How to warm up before a workout
1. A proper warm up
2. The dynamic warm up
3. Warm up tips

3. A proper warm up1

4. While stretching may help with flexibility, there is a dark side to it: doing only static
stretching before a workout can overextend the muscles and rob them of power
and strength.
For that reason, you need to incorporate dynamic warm-ups into your pre-workout
routine.
Dynamic warm-ups not only activates your muscles, but also your central nervous
system as well as blood circulation system.
Furthermore, when your body is properly warmed up, your muscles and joints are
ready for maximum flexibility. This means that you can get the same benefits of
static stretching without the drawbacks! Ultimately, dynamic warm-ups will prime
your body so that you are able to exert your best effort.

5. The dynamic warm up2

6. •2-3 minutes of jump rope (who cares if you mess up, push yourself!)
•50 jumping jacks (pull your shoulder blades back, extend arms and really focus
on the movement)
•20 body weight squats
•5 lunges (each leg)
•10 hip extensions
•5 hip rotations each leg (like you’re stepping over a fence)
•10 forward leg swings (each leg)
•10 side leg swings (each leg)
•10-20 push ups (scale based on your level of fitness)
•10 spiderman steps (each leg)

7. Warm up tips3

8. •Your warm up should emphasize the hips, butt, legs, and core. If you sit a lot,
these tend to be the muscles that are least active (and therefore the tightest),
so it pays to give them extra attention.
•Arm swings and shoulder rotations can be incorporated into your warm up if
your arms and chest feel particularly tight.
•Aside from the beginning of your workout, it is also a good idea to do warm up
sets before you work on heavy weights.
•If you are doing barbell bench press, for instance, it is a good idea to do a
warm up set with the bar alone. Warm up sets allow you to work on your
form and get your body used to the movement. This applies to every
exercise you are doing, and prevents serious injuries from occurring.
•If you are working towards your one rep max (or simply with really heavy
weights for you), read this article to find out how you can advance with the
weights and prime your muscles for the ultimate lift.

9. THANK YOU!