Warm up exercise at home in Malayalam Part 1

Warm up exercises at home for beginners - Part-1

Warming up and stretching are the most important and indispensable part of every workout.
Need for Warm up
• A serious injury can take a long time to heal, which makes it impossible to exercise.
• Severe pain and a long pause can effectively discourage further training especially in case of beginners
Warm up part 1-
- Simple warm up - Planned for beginners, Obese, above 40 women, any restriction for jumping and skipping
- A warm-up planned for 15 minutes.
Includes:
1. Ankle Joint –
Flexion, & extension
Rotation – Clockwise and anticlockwise
Number of counts: Five times each
2. Knee joint
Rotation – Inward and outward
Number of counts: Five times each
3. Leg rotation –
- Inward and outward
- Number of counts: Five times each
4. Hip joint
Rotation – Right side and left side
Number of counts: Five times each
5. Stretching hands together – fingers interlocked
a. Chest – outward
- Outward to chest
- Number of counts: Five times each
b. Head – Away from head and towards to head
6. Shoulder joint
Rotation – Placing the thump at respective acromian process (upper
part of the arm)
- Front and back
- Number of counts: Five times each
7. Arm rotation
a. Straight arms - front and back
- Rotation – Inward and outward
Number of counts: Five times each.
b. Arms swing
– Front to back with body in straight / anatomical posture
- Number of counts: Five times each.
c. Side – By tilting the body towards left and right
Side with lifting the toe
Rotation – Inward and outward
Number of counts: Five times each
8. Head and neck
a. Extension and flexion
b. Rotation – Inward and outward
Number of counts: Five times each
c. Side to side
Rotation – Inward and outward
Number of counts: Five times each
d. Rotation – Right and left side
Rotation – Inward and outward
Number of counts: Five times each
Benefits
1. The risk of injuries is significantly less likely to occur,
2. Better performance during the workout
3. Warmed-up muscles are more efficient, that makes exercises easier.
4. Prevents muscle spasm, myalgia ( Muscle pain) , Muscle sprain etc.

Thank You

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