Dynamic warm-up before training.

Pre - workout warm-up is an essential component of a safe and effective workout. A good warm-up should not be difficult or painful, but it should increase your body temperature and provide blood flow to the muscles that you will use during the workout. This is different from post-workout stretching, which is usually used to increase the range of motion of the joint and help with post-workout recovery. The following dynamic warm-up can be used as a good starting point before practicing most sports.Walking on high knees

Simply walking with high knees will relax your thighs, knees, and ankles and get your blood flowing. Start with ten steps, raising your knees to your elbows as you walk. Turn around and take the same ten steps to the starting point.

Do the second approach, and this time add a small bounce in the step, increasing the step and swinging your arms until you feel the movement of blood. Add the last approach if you feel you haven't stretched your legs enough.

Lunge when walking with your hands up

To perform this warm-up movement, make a lunge while walking ten steps forward, turn around and do the same, moving to the starting point. With each step, slowly lower your back leg to the ground, allowing your knee to touch the ground. Hold each step for a second and continue.

With each approach, add a little more range of motion, lengthening and deepening the step. If you want to increase your range of motion even further, keep your hands above your head during the lunge. Raise your hands and dive into the lunge.

Twisting Jump

The turn jump adds a little more speed to the warm-up. The twist jump engages the core muscles, as well as the upper and lower body parts, in a soft and rhythmic warm-up. To do it right:

* Find a flat spot with enough space for 10 full steps.

* Start slowly with 10 steps forward (5 on each side), stop and turn around.

* Gradually add more intensity by increasing your arm span and raising your knees a little higher.

* Finally, add a torso twist. Do full jumps, lifting your knees up and your arms across your body, making a full range of movements.

* Your movements should be smooth and controlled, not careless. Focus on your core and abdominal muscles to get the most out of your warm-up in this exercise.

Jumping rope

The jump rope can be used both for the main warm-up, and for a full-fledged exercise in cardio training. To use skipping rope as part of a simple warm-up, start with a slow two-step pace. This means that you jump over the rope and make a small jump before the rope turns around again. You will move the jump rope more slowly and will not jump high and fast.

To use skipping rope in this warm-up exercise, jump slowly for 30 seconds, rest for 10 seconds, and jump for another minute before moving on to the next warm-up exercise.