Tag Archives: Knee

Pre-Workout Warm Up Exercises 13: Arm Warm Up

Biceps Curl

Stand with feet shoulder-width apart, knees slightly bent, and abdominal muscles drawnbicep curl in. With arms straight at your sides and palms facing in toward thighs, hold a 1 to 2-pound dumbbell in each hand. Contract your bicep to bring the right dumbbell up, rotating a quarter turn so your palm is level with and facing your right shoulder. Pause, then slowly lower to starting position; repeat with left dumbbell. Do 3 sets of 15 reps on each side.

Triceps Extension

Stand with left foot forward, knees bent. Bend slightly forward at the hips and keeptricep abdominal muscles pulled in toward the spine. Place left hand on left thigh for support and hold a 1/2 to 1 pound dumbbell in your right hand. Keeping elbow bent, pull right upper arm up and back to almost parallel with the ground. Extend arm straight out behind you. Squeeze and hold before bringing arm back in to starting position. Do 3 sets of 15 reps on each side.

Overhead Press

Stand up straight with feet shoulder-width apart, knees slightly bent, and abdominaloverhead press muscles pulled in. Hold a 1 to 2pound dumbbell in each hand at shoulder height with palms facing forward and elbows pointed down. Press dumbbells directly up over shoulders in line with the body so the weights just touch over your head; keep neck long and shoulders down. Slowly lower dumbbells back to starting position. Do 3 sets of 15 reps.

One-Armed Row

Stand with right foot forward, knees bent, and weight evenly distributed on both legs.One Armed Row Hold a 1 to 3 pound dumbbell in your left hand and place right hand on right thigh for support. Bend forward slightly at hips and keep abdominal muscles pulled in toward the spine. Begin with left arm straight, then exhale and bring left elbow straight up, close to the body, until the dumbbell is next to the bottom of your rib cage. Pause, then slowly return to starting position. Do 3 sets of 15 reps on each side.

Regards,

Hi Fitness Instructor

Pre-Workout Warm Up Exercises 12: Leg Raises

Straight leg raise

Lie down on your back with one leg bent and one leg straight. Next, perform a posteriorStraight leg raise pelvic tilt to protect your back from injury. To do this, draw your umbilicus (belly button) toward the floor. If you are doing this correctly, your back should be flat against the floor/mat. You can also check your technique by putting your hand under the small of your back, on the floor, and flatten your back so that your back is “crushing” your hand. With your toes pointed to the ceiling, keep your knee straight and lift your leg up to about 45 degrees. It shouldn’t be raised higher than the bent knee. Slowly lower your leg back to the floor. Repeat 10-15 times, 3 times in a row. Repeat with opposite leg.

Standing hip flexion

Stand with your legs shoulder width apart. Hold onto a stable chair or table for support.Standing hip flexion Perform an abdominal draw in to protect your back from injury. Do this by pulling your umbilicus (belly button) in towards your back. Keep your knee straight, toes pointed and kick your leg forward in a slow and controlled motion. Return to the starting position. Repeat 10-15 times, 3 times in a row. Repeat with opposite leg.

Standing hip extension

 Stand with your legs shoulder width apart and hold onto a table or chair in front of you forStanding hip extension support. Perform an abdominal draw in to protect your back. Do this by pulling your umbilicus (belly button) in towards your back. Keep your knee straight and toes pointed, and kick your leg backward slowly. Make sure you keep your upper body and back straight during the exercise. Return to the starting position. Repeat 10-15 times, 3 times in a row. Repeat with opposite leg.

Standing hip abduction

Stand with your legs shoulder width apart and have a table or chair next to you forStanding hip abduction stability. Perform an abdominal draw in to protect your back from injury. Do this by pulling your umbilicus (belly button) in towards your back. Keep your knee straight, toes pointed and kick your leg out to the side of your body slowly. Make sure you keep your upper body and back straight during the exercise. Return to starting position.  Repeat 10-15 times, 3 times in a row. Repeat with opposite leg.

Regards,

Hi Fitness Instructor

Pre-WorkOut Warm Up Exercise 7: Jogging With High Knees

high knees

Jogging in place is great, but if you want to add intensity and want to warmupfastly, try lifting the knees high as you run. Your heart rate will thank you.

  1. While jogging in place, lift the knees high each time you jog.
  2. Try lifting the knees to hip level if you can, keeping the core tight to protect the back.
  3. To make it even harder, hold the hands straight at hip level and try to touch your knees to your hands each time you jog. Bring the knees up towards the hands, rather than bringing the hands down to the knees.

Regards,

Hi Fitness Instructor