Warm-Up in just 5 minutes! Sounds interesting? Let’s hop into it!

“YOUR WORKOUT IS MY WARM UP”

“Why should i warm-up? it’s a waste of time”You have the same thinking? continue reading because this post might change your thoughts! Let’s hop into!

Why should i warm-up?

Exercising without a warm-up is a huge no. When you are performing strength training exercises, your muscles lengthen and shorten, and if they aren’t warm or ‘prepped,’ your muscles are more prone to tear and pull, When you skip a warm-up and just go from 0 to 100, you’re setting your body up to be less efficient—and potentially end up with an injury.

How warm-up helps before a workout?

 National Strength and Conditioning Association, said the key components of a warm-up are “increasing the body’s core temperature, muscle activation and mobility. By increasing the body’s temperature, you loosen the tissues around your joints, increasing their range of motion. Better flexibility does two things: allows your body to move better through the motions of your workout and helps to protect you from injury.

Incorporating mobility will help reduce the risk of injury and help the body utilize the correct muscles for certain movements and prep them for power production. The technical build-up piece is to introduce the body to complex movements at a simple level first. For example, you’d maybe warm-up with some squats to prep your body for squat jumps later in the actual workout.

Warm-up takes a lot of time!

“Yes warm-up takes a lot of time”, that’s what you think right? No! you lack knowledge! The truth is, you really only need five minutes to get in a good warm-up. 

You just have to stop looking at it as taking away from your workout, rather recognize that it’s helping you better maximize the minimal time you’ve got.

So let’s start the 5 minute warm-up routine

Jump Rope Warm-up

Ya that’s right you only need a jump rope to warm-up. There are a lot of training tools you can use for your warmup and i suggest you experiment with all of your options, but i personally do skipping. Skipping not only pumps blood to your whole body but has many health benefits too as Tones Muscles in Lower and Upper Body, Helps Attain Balance, Coordination and Agility and more.

i’ll make a seperate post on benefits of skipping as there are a number of benefits and can’t be covered in this post. so follow me to stay updated.

But why jump rope?

The jump rope has always been a great warmup tool for me. It gets the heart rate up, the blood flowing, and sweat dripping. With the use of heavy jump ropes, you now have a lot of options in regards to how you put together your warmup.

More so, there is a level of coordination and focus that is required with jumping rope that translates well to challenging training sessions. So a short jump rope session before your workout not only warms up the body, but also the mind.

And yes the jump rope is portable so you can pull them out of your bag any time you need to do a quick warm up before any workout. You can’t do that with many training tools.

Hey but here’s a catch, skipping is a great work-out but one needs to be really careful, especially in terms of footwear and surface. One should do it on a soft surface to avoid any kind of injuries. Also people who are already suffering from knee problems should avoid skipping or perform at low intensity.

Jump Rope Warm Up Routine for Beginners

  • 1 Minute – 2 Foot Jump
  • 30 Seconds – Air Squats
  • 1 Minute – Jump Jacks
  • 30 Seconds – Reverse Lunges
  • 1 Minute – 2 Foot Side-Side

No matter what kind of workout you’re doing, this beginner warm up routine will get the job done you’ll get your heart rate up, your blood flowing, and your body temperature up. Try this warm up before your next workout and let us know how it feels.

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The Bottom Line: “Don’t skip your Warm-up“

It’s an essential component to any training routine if you want to improve your performance and minimize your chances of injury. We’ve given you a warm up routine that you can use to prepare your body for the training. Try this routine and let me know how it goes.

Hey you made it to the end, I appreciate u bro a subscribe would be amazing! No matter what your age is exercise can help you achieve greater physical and mental fulfillment at any age.

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No gym? No problem! Just Do These 5 Bodyweight Exercises to Gain Muscle Mass At Home

Sounds interesting? Let’s hop into it!

“Can I build muscle at home without stepping in a gym?”

“I’m too busy to get to the gym.”

“Can I get good results working out at home?”

You have the same questions? We have the answer!

“Body weight training or Calisthenics with proper count of sets, reps and progressively overloading is the solution“

“Don’t wish for a Great Body, Work for it”

Bodyweight training or Calisthenics is incredibly effective for building muscle. Some would even argue that it’s better than free weights. They allow for a more natural range of motion and improve your overall athleticism quite effectively.

Advanced bodyweight exercises require unmatched levels of full body tension. This is what leads to incredible strength gains.

However there are people who argue that bodyweight training isn’t as effective as weight lifting when it comes to building muscles.The problem is that most people don’t know or utilize proper bodyweight progressions. So they never really increase the resistance.They just do basic variations of pushups or pullups and then think to themselves, “This is too easy to build muscle”. That takes a lot of patience and discipline.

Bodyweight training requires Dedication and Patience

The other problem is that as you’re getting bigger and as you gain weight through proper nutrition, the bodyweight exercises become more difficult so then you can’t progress as quickly. Or you perceive a lack of progress and give up. Lack of knowledge regarding bodyweight training and its proper progressions is what prevents more people from getting the results they should from it. Bodyweight exercises can build muscle rapidly, especially if you keep progressing to more difficult variations of each of them.

So let’s start with the top exercises you can perform at home without any fancy equipments. First one

Push-ups

A push-up is a common calisthenic exercise beginning from the prone position. By raising and lowering the body using the arms, push-ups exercise the pectoral muscles, triceps, and anterior deltoids, with ancillary benefits to the rest of the deltoids, serratus anterior, coracobrachialis and the midsection as a whole. Push-ups are a basic exercise used in civilian athletic training or physical education and commonly in military physical training.

Muscles involved

  • Abdominals
  • Deltoid
  • Chest muscles
  • back body
  • Triceps brachii
  • Forearms

Pull-ups

A pull-up is an upper-body strength exercise. The pull-up is a closed-chain movement where the body is suspended by the hands and pulls up. As this happens, the elbows flex and the shoulders adduct and extend to bring the elbows to the torso.

  1. Strengthen the back muscles.
  2. Strengthen the arm and shoulder muscles.
  3. Improve grip strength.
  4. Improve overall body strength and fitness level.
  5. Improve physical health.

Pull-ups are a common way to measure the upper body strength of the “pulling muscles”. They are used by the United States Marine Corps as a part of the Physical Fitness Test, although marines may also choose to substitute push-ups.

Muscles Involved

  • Shoulder.
  • Biceps
  • Adduction and inferior rotation of the scapula.
  • Flexion of the elbow.
  • Isometric flexion of the fingers.
  • Anti-rotation of the spine.

Elbow Plank

The plank (also called a front hold, hover, or abdominal bridge) is an isometric core strength exercise that involves maintaining a position similar to a push-up for the maximum possible time. The most common plank is the forearm plank which is held in a push-up-like position, with the body’s weight borne on forearms, elbows, and toes.

Many variations exist such as the side plank and the reverse plank. The plank is commonly practiced in Pilates and yoga, and by those training for boxing and other sports. The plank is one of the best exercises for a strong stomach because it works all the muscles in your core, including the rectus abdominus (the “six-pack muscles” you can see), transverse abdominus (your deepest abs muscles), internal and external obliques (your sides), hips, and back (which, yes, are part of your core.

Muscles Involved

  • Abs
  • Traps
  • Rhomboids
  • Delts
  • Pecs
  • Quads
  • Glutes

Burpees

The burpee, a squat thrust with an additional stand between reps, is a full body exercise used in strength training and as an aerobic exercise. The basic movement is performed in four steps and known as a “four-count burpee”

  1. Begin in a standing position.
  2. Move into a squat position with your hands on the ground. (count 1)
  3. Kick your feet back into a plank position, while keeping your arms extended. (count 2)
  4. Immediately return your feet into squat position. (count 3)
  5. Stand up from the squat position (count 4)

Muscles Involved

  • Legs
  • Hips
  • Buttocks
  • Abdomen
  • Arms
  • Chest
  • Shoulders.

Body Weight Squat

A squat is a strength exercise in which the trainee lowers their hips from a standing position and then stands back up. During the descent of a squat, the hip and knee joints flex while the ankle joint dorsiflexes; conversely the hip and knee joints extend and the ankle joint plantarflexes when standing up.

Squats are considered a vital exercise for increasing the strength and size of the lower body muscles as well as developing core strength.

Muscles Involved

  • gluteus maximus, minimus, and medius (buttocks)
  • quadriceps (front of the thigh)
  • hamstrings (back of the thigh)
  • adductor (groin)
  • hip flexors
  • calves

The bottom line

Bodyweight training helps keep you healthy, strong and lean, and best of all, it challenges your body in ways that dumbbells and barbells cannot. With different variations available, it’s difficult to land in a rut with bodyweight training. The fact that it requires almost no equipment whatsoever makes these exercises easy to execute just about anywhere. Body weight workouts are mine favourite too, i regularly train at my home without any equipment.

Hey you made it to the end, I appreciate u bro a subscribe would be amazing! and i hope you’ve put on your sneakers, gotten out your gears and got ready to smash a workout session! No matter what your age is exercise can help you achieve greater physical and mental fulfillment at any age.

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