A warm-up is an integral part of every workout. As you warm up, your muscles and joints prepare for the effort ahead. Watch the video with Ola Żelazo and learn how to properly do the warm-up exercises.

Warming upis a set of simple exercises that prepare the body for exercise. Thanks to it, the risk of injury is reduced and the effectiveness of training increases. To be effective, it should last at least 10 minutes and cover all parts of the body.

An example of a warm-up with Ola Żelazo

Ola Żelazo, a fitness trainer, shows how to properly perform warm-up exercises. Warming up is varied and is suitable as an introduction to any type of exercise. It can also be considered a separate training for beginners or seniors.

Individual exercises take about 15-20 seconds. You should smoothly switch between consecutive movements, without taking breaks. It is important to keep your stomach pulled in and your knees slightly bent during warm-up, and to breathe properly.

Warm-up: walk in place - do all the following exercises while walking

  • Raise your knees high while working with bent elbows.
  • After about a minute, start to raise your arms to the sides as if you were spreading your wings.
  • Then join the forward and downward movement.
  • The next move is a strong disengagement of the chest with the simultaneous stretching of the arms back and forth.
  • With your arms open, start circling your elbows.
  • Then raise your arms above your head and downward while pinching your shoulder blades together. Remember to breathe properly - exhale when raising your arms, inhale when lowering.

Warm-up: exercises in the lateral stride

  • Place your hands on your hips, bend your legs slightly and make rhythmic lunges left and right.
  • Lower your arms and add shoulder work - circulate your shoulders back and forth.
  • Add full arm work by circling backwards - alternately first with your left hand, then with your right hand, and then with both hands simultaneously.

Warm-up: walk again

  • Walk for about 20 seconds, then begin to lift your knees up to hip level by touching them with the opposite elbow. Do this and the next exercises while walking.
  • Start a wide march - take a step to the sides, taking turns with your right leg and left leg. Keep your knees bent when doing so.
  • Go back to lunge - take a long step back with one leg or the other. At the same time, raise both hands forward to the height of your head.
  • Bring your knees to the side for about half a minute, then add a hip twist to the lifting movement.

Warm-up: static exercises

  • Place your feet shoulder-width apart and circle your hips.
  • Then, with your knees bent, pull your tailbone forward and tilt it back as if you want to rock it.
  • Raise your right hand up and bend to your left side. After 20 seconds, change the page.
  • Keeping your legs slightly bent and pinching your shoulder blades together, place your hands on your hips and bend forward.
  • Staying in a tilted position, go to dynamic torsions. Then slow down the pace of the exercise and slowly raise one hand, the other time, upwards.

Warming up with Ola Żelazo instead of training?

If you are just starting your adventure with fitness, you can start by warming up with Ola Żelazo 3-4 times a week for 2 weeks. Then, add additional exercises so that the exercise time can be extended to 20 minutes. In the fourth week, add another type of exercise so that the entire workout lasts 25-30 minutes. This way you will avoid muscle pain and prepare your body for more strenuous workouts in the future.

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ABC of exercises