7 Types of Warm-up Movement Before Sports – Sport is one of the activities that support one’s health, besides that exercise is also an activity that can produce various benefits for one’s body. Some doctors and experts always recommend sports activities to get a healthy and fit body.
However, when doing sports there are things that need to be considered so that the body can feel the benefits of exercise. Doing the right movement is one thing that needs attention. In addition, warming up before exercise is also important.
Because if the exercise is done without warming up, it can cause the muscles of the body to be shocked. Instead of being healthy, Grameds can actually accept risks such as muscle cramps and cramps during exercise. Therefore, it is important to warm up. Then, what is a good exercise warm-up movement? Read this article to the end to find out the warm-up movements, yes!
7 Types of Warm Up Before Exercise
Fitness couple stretching outdoors in park. Young man and woman exercising together in the morning.
Warming up is an important step that needs to be done before exercising. Warming up needs to be done to avoid injury when doing sports, such as sprains and others.
In addition to avoiding injury, the warm-up also aims to maximize the main sport that Grameds will do. Warming up can also make the muscles of the body easier to do strenuous activities.
Here are seven types of warm-up movements that must be done, before exercising.
1. Passive Heating
Passive heating is a type of warm-up that can be done with a partner. This type of heating is done by standing, then the waist is leaned against the wall. Then, the partner can lift the leg and stretch the hamstring.
Passive heating is useful for reducing muscle fatigue and pain after exercising, thereby preventing muscle spasms.
2. Dynamic Heating
A dynamic warm-up will require slow foot and hand control. When doing a dynamic warm-up, the body part will move at a speed which then increases gradually and slowly. Increase in speed when doing dynamic warm-up, can be done simultaneously or gradually. Do it comfortably.
3. Static Heating
The third type of heating is static heating. This warm-up needs to be done from head to toe and doesn’t involve a lot of movement when done. Static warm-up is mostly done, especially in the process of learning sports in schools.
Examples include turning your head to stretching your legs for 30 seconds. Movement in static warm-up is also lighter, and less painful.
4. Insulated Active Heating
In contrast to the static warm-up that is done at school, the isolated active warm-up is commonly done by coaches, massage therapists and athletes. Isolated active warm-up aims to be able to train the body’s muscles, so it is only done by people who are experts.
An example of an isolated active warm-up is to put your feet up in a sleeping position, then hold your feet in that position for a few seconds.
5. Ballistic Heating
When warm-up ballistics, warm-up movements need to be done with care, because it can cause injury. Therefore, ballistic warm-up is only done by athletes and professionals.
Ballistic warm-up, is done by pushing body parts beyond the limits of normal movement. Although it sounds dangerous and must be done carefully, this ballistic warm-up has the benefit of being able to stretch the muscles so that the movement performed when exercising will increase.
6. Isometric Heating
Just like the type of passive heating, isometric heating can be done together with a partner. Isometric heating is heating that is done by holding the position of the heating movement for some time. Isometric warm-up movements can be done with a partner, if you find it difficult when you have to hold certain movements.
For example, lifting the leg high. The partner needs to help hold the leg, and the leg movement needs to be pushed in the opposite direction.
Isometric heating is safe to do without the need for an expert, the purpose of isometric heating itself is to strengthen tendons and ligaments, and increase the range of movement in the joints.
7. Neuromuscular Proprioception
This seventh type of heating is a combined heating movement from several other types of heating, namely passive heating, isometric heating and static heating. Movements in the neuromuscular proprioception warm-up need to be carried out simultaneously, so that a person can achieve a high level of muscle flexibility. In accordance with the purpose of this warm-up, the neuromuscular proprioception warm-up is an exercise in muscle flexibility and flexibility.
How to Do a Warm Up Movement
After knowing the types of heating, here’s how to do the right warm-up. After that, seven examples of warm-up movements that are commonly done before exercising will be included.
Warming up needs to be started by walking in place. Walking in place, can be done using tools such as treadmills , stationary bicycles or without using any tools.
It should be noted, that walking in place must be started slowly, then followed by a brisk walk by increasing the intensity of the speed. Go for a brisk five minute walk.
Here are four ways to do a light warm-up before exercising.
- Walk in place for approximately three minutes. Then proceed with the path forward and backward. Move your arms up and down according to the rhythm of your feet when walking in place. Clench your fists, move your arms and bend your elbows as you walk in place.
- Lift one leg with a knee bent position of approximately 90 degrees and hold that position for 30 seconds. Make sure your knee touches the opposite elbow. Then straighten your back, tighten your thighs.
- Walking in place is accompanied by turning your shoulders back and forward for a count of eight. Then repeat the circular motion of the shoulder ten times.
- Stand with feet shoulder width apart. Then stretch your arms forward, bend your knees and lower your buttocks to thigh high.
After doing the warm-up movement, do not continue with the exercise. But you should rest first, or cool down with simpler movements. If immediately performs heavier sports movements, then watch out for injuries. Because the muscles are still not hot to be able to do sports.
7 Examples of Warm Up Movements That Must Be Done Before Sports
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Here are seven warm-up movements that must be done before exercising, in order to prevent injury.
1. Twisting Head
Warming up by turning the head is the first warm-up movement, which needs to be done before starting sports activities. This is because, the warm-up movement should be done from the top or head and then down to the feet.
In order to be able to perform head rotation movements, needs to position the body by standing up straight. Then turn your head forward. After making sure that your body and head are in proper shape, slowly turn your head to the left for eight turns.
Then, still in the same body position, turn your head to the right eight times. Do the head rotation movement slowly, so that when warming up you will not get dizzy.
2. Twist Arm
After doing a warm-up for the head, the next warm-up movement is a warm-up for the arms. To perform the arm twist, needs to be in the same position as the head twist.
Then extend your arms and rotate your arms inward ten times, then turn your arms outward ten times.
3. Shoulder and Wrist Twist
After stretching your arms, the next warm-up is to stretch by rotating your shoulders and wrists. The method is still the same, namely by positioning the body and head facing forward. Then do the shoulder stretch first by rotating the shoulders, in and out for eight rounds.
Then rotate your wrists, in and out eight times. Do both warm-up movements, slowly and gradually.
4. Waist Twist
Stay in the same body position, place both hands on the waist. Then rotate the waist in a clockwise direction, eight times. Then turn the waist again in the opposite direction with the same number of turns as before.
5. Lifting Legs
After finishing stretching from the head to the waist, or the upper body, the next step is to warm up from the waist down.
The lower body parts can be squeezed from the feet, to prevent injury to the knee when exercising. The trick is to lift the right leg with the knee bent. Then hold the leg in that position for a few counts. Then, lift the left leg in the same position as when lifting the right leg. Hold that leg position for a few seconds.
Then do the next leg movement, namely by lifting the right and left legs and bending the legs backwards. Perform this movement, alternately, and hold the position of the foot for a few seconds.
6. Rotating Feet
The warm-up movement for the lower body is to rotate the legs. Spread your legs, then take a tiptoe position on one leg. Rotate the leg that is on tiptoe clockwise, for a few seconds can be eight or ten.
When the rotation of the foot on one leg has been completed, then do the rotation of the foot on the other leg in the same way and the same number of counts.
The last warm-up movement is to do a jump. Position your body straight ahead, and spread your feet shoulder width apart. Then jump ten times, at a moderate pace and without rushing.
Well, apart from the seven examples of warm-up movements from the top of the head to the bottom, there are also warm-up movements called side lunges that move the lower body. The side lunges warm-up movement can make the buttocks, thighs and calves more relaxed for exercising.
To be able to warm up side lunges, can push the body to the left and keep pushing until the left knee is bent. Then, straighten your right leg and hold that position for 10 to 15 seconds. Repeat the side lunges eight times for each side of the body.
Benefits of Warming Up Before Exercise
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After knowing the seven types of warm-up, how to warm up to examples of warm-up movements, needs to know what are the benefits of warming up before exercise?
The main benefit of course can reduce the risk of injury when going to do sports. Not only that, warming up and stretching also has other benefits as well. Here’s the explanation.