The perfect warm-up exercises at home that improve joint mobility and increase heart rate

warm up exercises

There is no need to go gym center for warm-up exercises. This can be done at home without any equipment. We usually have a problem with warming up and that is that either we do not know very well how to do it and we tend to imitate what the rest do or if we do it we do it quickly and without much interest, as if it were a procedure that we must overcome as soon as possible.

Regardless of whether we are going to train at home or in the gym, the warm-up must be present and be part of our routine. In this article we explain a good warm-up that you can do in your own home before training.

What are warm-up exercises, what is it for and what parts does the heating consist of?

The warm-up is a preparatory activity prior to exercising. Its completion is necessary to prepare and condition our body both physically and psychologically. Its realization causes a:

  • Increase in core temperature.
  • Increased blood flow.
  • Increased conductivity of nerve impulses.
  • Increase in joint mobility by reducing the viscosity in muscles, ligaments and tendons.

In what parts is it divided?

Although we can define each type separately, none excludes the rest, so they can all be part of a heating protocol:

There are essentially three types of heating:

  • passive
  • general
  • Specific

We will focus on the general and the specific.

General warm-up

General warm-up is characterized by activities that involve a lot of muscle mass and joints with the aim of increasing core temperature and blood flow.

Specific warm-up

The specific warm-up would seek improvements in the motor action of the muscles that will be mainly involved during the session, as well as an activation of the central nervous system.

General warm-up proposal for exercises at home

As we mentioned, during the general warm-up we seek to increase our body temperature and blood supply through exercises that involve a lot of muscle mass and joints.

In a conventional gym we could use the treadmill or elliptical and even Assault Bike or rowing if you have them but is much more interesting to choose exercises that involve some component of neuromuscular coordination such as burpees, the jumping jacks or jumping rope. In this way, simply by optimizing the selection of exercises we perform, we can have a general warm-up that fulfills its mission and that also helps us increase our activation of the nervous system and attention focus.

Another option is to select a simple, multi-exercise WOD and adapt it as a general warm-up. Remember that it should not last more than eight or ten minutes or be strenuous.

Specific warm-up proposal for exercises at home

warm-up exercises people, man, exercise

This phase of the warm-up is extremely personal. In my experience as a coach and personal trainer, the level of personalization of a warm-up for an athlete increases as time goes by and as my knowledge of the individual increases.

However, we can set some key points when designing a good home warm-up exercises to train at home, worth the redundancy: hip mobility, ankle mobility, thoracic mobility and shoulder mobility.

Hip mobility

Enjoying good hip mobility is a key point not only within a warm-up but also within a health context. Many sports injuries are caused by reduced mobility in this joint, so working on it will help us prevent them and improve the quality of our movements.

Ankle mobility

Working on our ankle mobility will allow us to increase the dorsiflexion of the ankle, causing our ability to move the knee over the balls of the feet and beyond.

This is key to correctly executing dominant knee exercises like the squat without losing foot stability.

Thoracic mobility

The spinal column has three different parts: lumbar, thoracic, and cervical spine. The last two have more mobility than the first, since it is more well designed to support the weight of our body.

Working specifically on the mobility of our thoracic spine is extremely important since it is connected to our shoulder girdle, one of the most complex joints in our body and which gives movement to the shoulders.

Shoulder mobility

Finally we must stop at the shoulders. As we mentioned in the point of thoracic mobility, strength training usually requires high levels of mobility in this joint, especially when it comes to exercises such as overhead presses or similar movements such as pike push-ups.

We must work not only on their mobility but also on their stability.

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