1. Warm-up for 3-5 minutes
Before starting any physical activity, it's essential to warm up. A warm-up is a light activity that prepares your body for more intense exercise. It helps increase blood flow, raise your heart rate, and loosen up your muscles, making them more flexible and less prone to injury.
Start by stretching your arms out to the sides and begin making circular motions. This movement is dynamic, and many people underestimate the flexibility required. Avoid swinging too wildly at first, as this can strain unheated muscles. Begin with small circles, about the size of a frisbee. As your shoulders start to open up, gradually increase the size of the circles until you reach your maximum range. Perform 50 full circles in one direction, then repeat the same number in the opposite direction. This will help loosen up your upper body and get your muscles ready for more intense activity.
Another variation is the "reverse windmill," where your arms move in the opposite direction. This adds a bit more challenge and helps engage different muscle groups.
Remember, warming up properly is just as important as the workout itself. It not only enhances performance but also reduces the risk of injury. Take your time, focus on your movements, and make sure you're fully warmed up before moving on to more strenuous exercises.
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