1. Warm-up for 3-5 minutes
Before starting any physical activity, it's important to warm up. A warm-up is a light activity that gets your body ready for more intense exercise. It helps increase blood flow, raise your heart rate, and prepare your muscles for the work ahead. This not only improves performance but also reduces the risk of injury by preventing muscle strains.
Start by stretching your arms out to the sides and begin making circular motions. This movement is dynamic, and you might find that it requires more flexibility than you expect. Avoid swinging too wildly at first—this can strain muscles that haven't warmed up yet. Begin with small circles, about the size of a frisbee. As your shoulders loosen up, gradually increase the size of the circles until you reach your maximum range. Do this for 50 repetitions (making 50 full circles), and then your upper body will feel warmed up. Don’t forget to repeat the same number of movements in the opposite direction.
Another variation is the "reverse windmill," where your arms rotate in the opposite direction. This adds a bit more challenge and engages different muscle groups.
Always listen to your body and adjust the intensity as needed. Warming up properly sets the foundation for a safe and effective workout. Make sure to take your time and focus on controlled, smooth movements rather than rushing through the routine.
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