Reduce injuries easily with Warm Up techniques that you can do every day.

Warming up is an important step that is often overlook before exercising. Many people rush into exercising without preparing their bodies, which can increase the risk of injury and reduce the effectiveness of the exercise. This article will help you understand the importance and how to warm up properly for good health and a more effective workout.

Benefits of Warming Up Before Exercise

1. Reduce the risk of injury. Warming up increases blood flow to the muscles, making them more flexible and ready for use, reducing the chance of injury, such as muscle or tendon tears.

2. Increase exercise efficiency When the body is prepared, the circulatory system and lungs will work better, allowing the muscles to work at their full potential.

3. Stimulates the nervous system . Warming up stimulates the nervous system, allowing you to respond faster to activities that require agility.

4. Adjust your mental state. Warming up helps adjust your mood and mind to be ready for exercise, reduce stress and build concentration

How to warm up properly

1. Dynamic Stretching (dynamic stretching) emphasizes natural movement such as:

• Arm Circles
• High Knees
• Walking Lunges

2. Light Cardio: Start with activities that increase blood circulation, such as:

• brisk walking
• Jogging
• ride a bike

3. Sport- Specific Movements If you are preparing to play a sport, such as football or tennis, focus your warm-up on mimicking the movements used in that sport.

4. Core Activation : Increase strength and balance, such as Plank or Bird-Dog.

Precautions for warming up

• Avoid static stretching before สมัคร ufabet กับเรา รับโบนัสทันที strenuous exercise, as this can cause temporary muscle loss of flexibility.
• Do not warm up too hard. Start off easy and gradually increase the intensity.
• The ideal warm-up time is 5-10 minutes.