5 bodyweight warm up for beginners
Warm up for beginners should start from a low intensity activity and gradually build the exercise intensity which allows body temperature to elevate while also preparing the muscles, joints and tendons for the main workout.
We have selected 5 best beginner warm up exercises which activates all the major muscles groups in our body.
Arm circles primarily targets the upper body. This beginner warm up exercise can be performed in 3 different sets. The initial movement are kept smaller to prime the shoulder joints and gradually the range of motion is increased. In addition to being a great warm up movement, arm circles also enhances the mobility of your shoulders.
The arm circles works the shoulder muscles in 3 directions. It activates anterior, mid and posterior deltoid muscles.
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Marching in place is considered as a low-impact exercise and it does help to burn some extra calories. According to the American Council on Exercise, marching in place is a great beginner warm up for people those who are overweight. This exercise offers great cardio vascular benefits without the risk of injury that’s associated with high-impact activity.
Our warm up for beginners list cannot be complete without the bodyweight squat. Bodyweight squats is another low impact warm up routine that can be performed anywhere. The squats primarily works the muscles in the lower body including quadriceps, hamstring, glutes, soleus and gastrocnemius (calves).
Leg swings are excellent dynamic warmup for your lower body. Leg swings primarily works the hip flexors, glutes and legs for improving mobility and flexibility. This is a great bodyweight workout which can be added to one of the must-to-do warm up exercises for running beginners.
Jumping Jacks is a cardiovascular exercise that engages every muscle group in your body, especially when you keep your core engaged to fire up the abdominal and back muscles. When performing the jumping jacks, you will not only burn fat but also toning the muscles too! Just be sure to keep a brisk pace to keep your heart rate up and maintain the aerobic benefits of this exercise.
To read more about the importance of warm up and the 10 benefits associated with warm up, read our article ” What is the importance of warm up? 10 benefits of warm up exercises“.
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It is very common to see beginners head straight into strenuous exercise without performing a good warm up for the muscles and joints consequently leading to injuries.
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