Short and Easy Total Body Warm Up
Warming up your body for a workout, martial art or otherwise, is very important. It raises the heart rate and supplies your muscles with fresh oxygen and blood. Warming up your muscles allows your body to move from position to position smoothly and easily. Have you tried to do kicks and punches quickly without warming up? Training without warming up is bad and it feels bad too. It feels awkward and slow. Warming up your muscles helps them to do their best and should be done before any kind of workout.
Some people like long warm ups and some people like short warm ups. This warm-up is for you who like to warm-up quickly.
A good warm up also prevents us from getting injuries. Our joints need to be lubricated when fighting. When we are warmed up and we get hit by a kick or punch, our body is more able to relax and just give with the hit. If our body is stiff then its going to take that blow like a block of concrete. Just pray it doesn’t shatter.
When we warm up our body, we shouldn’t do only the muscles that we’re going to use in the workout. That would be an incomplete warm up and we would get a much better result with a full body warm up. In warming up, we always start from the neck down. Lets get started! 🙂
The Warm Up:
1. In warm-ups, we work from the neck down so shrug and roll your shoulders, do a little jogging in place – 1 minute.
2. Light punches, arm swings and flex your muscles – 1 minute.
When flexing your muscles, simply tense them up for 2 seconds and then relax them. You’ll probably notice them feel warm as the blood rushes to the muscles and supplies them with oxygen.
The arm swings are very simple too. Stand with your feet shoulder width apart and with your hands by your sides. Cross your arms as seen in the photo of Andrew below and stretch them out as far to the side as you can get them.
3. Swing your leg up at about waist height to the front, back and side. At least 10 times per direction within 2 minutes. Both legs.
4. Light roundhouse kicks, front kicks, side kicks and back kicks. Do not kick above the waist because we are only warming up the muscles. Minimum 10 kicks per leg – 2 minutes.
5. Light shadow boxing – 1 minute.
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