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Basic Warm-up Exercise Routine – Part 2

 

The next warm up exercise is the lunge or the front lunge. Stand with feet placed at hip width and your shoulders relaxed.

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a. Take a long step ahead with your right leg.
b. Bend your right knee. The right heel should take the body weight when you do the front lunge with your right leg forward.
c. Push your right leg and bring it back to the straight position.
d. Return to the normal standing position

Next, do the front lunge with your left foot forward. Repeat the entire exercise ten times, five times for each leg.

After the lunges, the next warm up drill is the pushups. With your body (back and legs) in a straight line, feet at hip width and hands at slightly more than the shoulder width, rest your body on your palms and toes (Not necessarily at the tip of toes. It’s okay to bend the toes.)

Let’s call this the position A.

a. With your arms and body straight, gradually lower yourself by bending your elbows until your elbows are at an angle of 90os or lesser.

b. Now pause slightly and push yourself back into the position A.
For a perfect push up, one must try and make sure that he doesn’t jerk while going down or pushing the body back up. One must and go up and down in one graceful motion.

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Pause for a moment between one pushup and the next. Repeat the exercise ten times.

However if you find it difficult to do a push up, you could go ahead with another push movement which is easier, and is known as the wall push up.

warmup exercise, teleskyshoping, fitness and wellness, gym classes, flat tummy, easy ways to lose weight, home exercise equipment, wall push ups Incline or wall push ups

a. Stand while facing the wall.
b. Keep your hands straight, perpendicular to the body and at slightly more than the shoulder width, as your palms rest on the wall.
c. Take a step backwards with both feet. Let’s call this the position A.
c. Lower yourself towards the wall, hold for a moment and then push yourself back to the position A.
Repeat the exercise 10 times.


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