Proper Warm Up Workout Before Any Exercise At Gym/Home

So you wanna know all those exercises that prevent you from getting injured down the road.

Doing the warm-up and workout combined is really important for long-term injury-free training.

In this article, I will tell you my warm-up routine that I personally do before even touching any machine or anything at the gym.

The warm-up workout split will hardly take any time to complete, and anyone can do this at home or at the gym, beginners or advanced, men or women, anyone!

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The Unknowingness:

I see a ton of people at the gym. Entered the gym, saw the bench press area. Jumped right into it!

Weights- I can handle this. Put on more weight...!x2

I always kind of get into this thinking that, you probably will show others now who is the strongest person. But going this way for a longer period of time will hurt you badly!

And most of the time I see there are men that are competing with each other and lifting crazy weights. It's sometimes shocking that they don't know that a single mistake can land you in the hospital!



So, In this guide, I will tell you how to warm up properly before starting any exercise.

Though there are a lot of different warm-ups that are done, like when it's your chest day, it's different, on leg day, it's different, etc...

Why Warm-up Is Important?

The warm-up is important because it is a signal to tell your body that you are entering the zone of working out.

In the warm-up, the goal is just to "increase the blood flow" in the whole body and especially to increase the elasticity and that "grease within the joints"




When these 2 goals are achieved, then you can go perform any exercise, and there is a really-really low chance of you getting a muscle pull or any kind of joint injury.

The warm-up is that simple, but really important to do!

Warm-up Workout

1. Treadmill

A treadmill is really good for increasing the heart rate and keeping that good blood flow throughout the body.

I like to do a fast-paced walk for exactly 5 minutes.

Once I am done with the treadmill, I jump right to do my shoulder warm-ups.

2. Shoulder Warm-ups

Almost in every exercise, you touch, the involvement of shoulders is in everyone.

You can pick bench press or squats or lat pulldown. Almost while doing every compound exercise, the shoulders are used and at its work.

What I do is, I just do some shoulder circles and full arm rotation in circles, hanging on a bar.

Shoulder Circles

It is really simple, like as you do your shoulder shrugs.

Same like that, just move your shoulders in circles.

15-times forward rotation and 15-times backward rotation.

Arm Circles

15 arm circles with each side!

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3. Wrist Warm-up

This is the one thing that most people don't do and often end with a crack-in sound in the wrist due to lifting heavy weights with no mobility and flexibility in the wrist.

- Stand straight and lift your one arm up forward in front, really straight.

- Using your second hand, put your second hand on top of front hand and force your wrist downward and hold for 30 seconds.

- One wrist at a time and same with the other wrist!

Next,

As you have done this with pushing the wrist downward, now this time push the wrist upward and the same hold for 30 seconds.

Doing this will increase your blood flow in your arms.

4&5. Squats And Jumping Jack

I am sure that you all know what squats and jumping jacks are.

I am not going to explain to you guys in detail as that would make this article really long.




That is what I do, and it will hardly take minutes.



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