Dynamic Warm-up and it's benefits

Overview:

•  What is General Warm-up.
• What is Specific Warm-up.
• What is Dynamic Warm-up?
• Benefits of Dynamic Warm-up.
• How to do dynamic Warm-up?

What is General Warm-up?

We raise our body temperature in Warm-up and activate our lungs by Warm-up for workout.

In general warmup we increase our body temperature by general activities like slow cycling, slow jogging, skipping and dynamic streaching etc. Because warmup prevent from injuries.

What is Specific warm-up?

We raise our body temperature in specific Warm-up by specific exercises. We do specific warmup before Compition and training sessions. Exercises that are related to our sports, If we do Warmup by these exercises, It is called specific Warm-up. At present 

these Exercises are also called specific exercises.

What is Dynamic warm-up?

We raise our body temperature in dynamic warm-up by Dynamic Streaching exercises. If we Streach our body with movements, It is called Dynamic Streaching.

Dynamic warm-up became ideal for everyone.

Benefits of Dynamic Warm-up:

• Improves blood flow.
• Prevent from injuries.
• Strengthen our joints.
• Increase the range of motion in joints.
• Improve performance.
• Increase our speed.
• Makes us more flexible.
• Makes us more active.
• Makes us more stronger.

Dynamic streaching improves blood flow so dynamic Warm-up prevent injuries due to healthy blood flow. Dynamic warm-up strengthens your joints and at the same  time increase the range of motion in joints.

Good range of motion and better blood flow improves your performance as well as your speed. Dynamic Warm-up saves the energy of athlete for competition.

Dynamic Warm-up increases the flexibility.

How To Do Dynamic Warm-up:

Exercise # 1:

keep streight your back bone and then rotate your neck left and right for 10 seconds. 

Exercise # 2

keep your back bone streight and then lift your right arm and put your right on left ear from over the head. bend your neck right side. Then Perform with left arm after that again perform with right arm. Perform for 10 seconds.

Exercise # 3:

Rotate you neck 360° degrees and then other side to rotate your neck 360° degrees for ten seconds.

Exercise # 4:

Keep 90 degrees angle between forearm and bicep. Rotated your wrists 360 degrees clockwise and anti-clockwise. Perform each side for 20 seconds.

Exercise # 5:

Rotate both arms 360 degrees clockwise and anti-clockwise but in opposite directions.

Perform each side for 20 seconds.

Exercise # 6:

Bend your side core left and right and arms also Streach with core. Keep your arm back side of the head and backbone.

Perform for 20 seconds.

Exercise # 7:

Easy front kick and keep your leg streight.

Each leg performs for 20 seconds.

Exercise # 8:

Open your legs in normal range of motion.  Streight your right leg and same time bend your left leg. Perform the opposite then repeat again and again for 20 seconds.

Exercise # 9:

Same perform like previous exercise but touch your feet by hands.

Exercise # 10:

Open your legs in normal range of motion. Bend forward but keep your legs, core and arm Streight. Put dynamic Streach on your legs. Perform for 15 seconds.

Exercise # 11:

Open your legs in normal range of motion and bend forward touch your feet by opposite hands. Repeat again and again. Perform for 15 seconds.

Exercise # 12:

Simply stand and rotate your feet clockwise and anti-clockwise. Each side perform for 15 seconds.

Exercise # 13:

Keep Streight your right leg and put your weight on right feet heel. Bend your left leg and put your weight on left flat feet.

 Do dynamic Streach on knees ligaments for 15 seconds.

Exercise # 14:

Close your legs but keep Streight and bend forward then touch your feet by hands.

Do dynamic Streach for 15 seconds.