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[dropcap4]M[/dropcap4]ost top level athletes perform some kind of warm up and cool down routine during their training sessions and competitions. This how ever is almost non-existent among bboys and streetstylers. I rarely see anyone actually warm up thoroughly to get their body and mind ready for heavy training. Most of us just start busting moves and rounds and little by little increase difficulty and intensity. I used to warm up like this too. The problem is that this kind of “warm up” is very risky and won`t help you achieve the desired results. I can`t even remember how many times I injured myself before breaking a sweat or even when I thought I was already warm. I have twisted my ankle in top rock, strained my shoulder doing baby freeze and pulled my groin doing windmill. Luckily we can learn from our mistakes and change our habits.
The first 15-20 minutes of trying to avoid injury can actually be turned into something effective and beneficial for your body and condition. With proper warm up you can use the time to gain more strength, endurance, mobility and technique depending on what You train – either for professional and amateurs. It`s up to you! So the question is:
[highlight]WHY WARMING UP?[/highlight]
- Prevent injury
- Improve range of motion in joints
- Improve speed and strength during the session
- Improve energy production and efficiency
- Mental preparation: Time to clear the head from unnecessary thoughts and focus on skills, strategy and technique
Want to try some?:) Let’s Go! And don’t forget to share Your feelings after workout in the comments below:) All exercises are detailed at the end of this post.
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- Jumping Jacks x 10
- Seal Jumps x 10
- Zig Zag Jumps x 10
- 10 Push Ups
- 10 Sit ups
- 10 Lunges
Repeat full cycle 3 time increasing speed.
- Backwards isometric hold to Front stretch x 5 – Push your head towards hands for 3 sec, release and stretch forward
- Sideways isometric hold to opposite side stretch – Push your head towards hands for 5-10 sec, release and stretch to opposite side.
- Arm swings x 10 – Swing your arms thumbs leading the movement
- Basic shoulder rotation x 10 (forward + backwards)
- Muscle man shoulder stretch – Hold for 2 sec then switch to the other side
- Wrist rotations 9 reps both directions – circle your wrists 3 times and change direction. Repeat 3 times for total of 9 reps both directions.
- Hip circles – circle 3 times and change direction. Repeat 3 times for total of 9 reps for both directions.
- Dynamic flexor stretch – Lean and dynamically pump your hips forward and down. Feel the stretch in the hip flexor muscles. Repeat 10 times both sides.
- Knee circles – Circle 3 times and change direction. Repeat 3 times for total of 9 reps both directions.
- Walking knee to chest stretch x 3 both sides – pull the knee high, rise up on your toes and hold the stretch for 1-2 seconds, take three steps and repeat on the other side.
- Cradle stretch 3 x both sides – pull the leg upwards from your knee and feet, rise up on your toes and hold the stretch for 1-2 seconds, take three steps and repeat on the other side. You should feel the stretch on your glutes.
- Walking hamstring stretch 3 x both sides – cross your front leg and keep it is loose. Keep your back leg straight and bend toward the the the floor. Hold the stretch for 1-2 seconds, take three steps and repeat.
- Tiger Crawl x 10 – keep your body low and parallel to the floor. Bring your front leg towards the elbow and stretch. Continue to other side. Repeat it 10 times for both sides.
- Rabbit x 10 – reach forward with your hands. Bring your legs front as far as possible. Feel the stretch in yourgroings and hips. Repeat 10 times
- Hip Push x 10 both sides – dynamically push your hips to 1 o`clock and 11 o`clock.
- Hip Roll x 10 both directions – circle 3 times and change direction. Repeat 3 times for total of 9 reps each side3.
- Back sweep to baby freeze x 5 both directions – start from your knee, sweep to baby freeze. Reverse the move to return to starting position. Keep your legs open to add swing and power.
- Back sweep to Front sweep 5 x both directions – back sweep from the standing position, continue to front sweep up. Repeat to other direction. Work parallel to floor to get more flow and power.