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Before the padwork, I'm used to doing dynamic stretches to warm up and to break sweat. Lunges with a light stretch are a good way to start right after jump rope.
#stretch #dynamic #warmup #workout #lunges #muscle #fitness #fitnessregime #fitnessmotivation #breaksweat
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The first rule when it comes to exercising is DO NOT SKIP YOUR WARM-UP! It is very important to fully prepare not just your body, but also your mind for the work that awaits you. By just spending 5 – 10 minutes to warm-up, you’ll be able to build more strength, burn more calories, push yourself further and achieve better results.
Let’s do this quick 5 minutes warm-up together. Only 10 exercises, 30 seconds each with no rest in between.
Cardio
1) Jump Rope
2) Overhead Reach & Crunch
3) Jumping Jacks
4) Lateral Step Toe Touch
5) Cross Jacks
Dynamic Stretches
1) Lunge with Overhead Reach
2) Alternating Side Lunge
3) Inchworm
4) Glute Bridge
5) Kneeling Extension Rotation
Need a longer warm up session? Increase each workout to 1 minute long.
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I like to begin with a basic cardiovascular warm-up lasting up to10 minutes, or until I have broken a light sweat. This increases the strength of the signals between your nerves and muscles while warming your muscles and joints, thus enhancing the benefits of the TRX dynamic warm-up. This portion of the warm-up can be accomplished in several ways such as light jogging, ladder drills, stationary exercises and jumping rope to name a few. Make sure to vary your cardiovascular warm-up exercise routine to break up the monotony and keep it fun.
After your body is warm then it is time to move on to the TRX dynamic warm-up portion. Dynamic warm-ups are designed to enhance coordination and motor ability as well as revving up the central nervous system. Dynamic stretching takes a static stretch and then animates it with movement and repetition. The TRX suspension trainer allows the user to move actively into a stretch, hold the stretch passively at the end point with the suspension trainer supporting the weight and then move actively back out of the stretch, adding repetition as desired.
There are a variety of different exercises that you can choose from when designing your dynamic warm-up. Be sure to move in and out of the stretch, don't hold any position for a long period of time and move swiftly between exercises.
➢ Cardiovascular warm-up: 5-10 min of skipping rope
TRX dynamic warm-up for MMA
➢ TRX Forward Lunge with (I, Y, & T fly's): 30 sec each arm direction
➢ TRX Standing Roll Out: 1 min
➢ Suspended Hip Rotations: 30 sec each leg
➢ TRX Side Lunge: 1 min
➢ Forward Leg Swing w/ Hip Hinge: 30 sec each leg
➢ TRX Standing Figure-four Stretch: 30 sec each leg
filmed produced by Danny Baci of D-Bauchery Films / D.Baci Fight Media
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