What is dynamic warm up??
It means warming up for exercise with movement, rather than prolonged holds of muscle stretches. It involves repeating the same movement a couple of times, to lengthen muscles and improve blood flow, without any static holds
Who should do dynamic warm up?
Everyone! The exact dynamic movements may change to suit the sport you’re playing, or exercise you’re doing, but gentle dynamic exercise is suitable for everyone before exercising. You can start small and slow, and build up speed and range as your body is ready.
Why should I do dynamic warm up?
Dynamic warms ups have many benefits. It can increase blood flow, increase muscle flexibility, improve reaction speed for changes of direction or to catch a ball etc. Give it a go and see for yourself how helpful this type of warm up can be.
Common dynamic movements include:
- Leg swings
- Arm swings or circles
- Calf raises or jumping on the spot
- Jumping agility exercises, such as jumping forward and backwards
- Side bends
- Toe touches
- High knees
- Butt kicks
Choose movements that are most similar to the exercise you’re going to do. For example, a dynamic warm up for runners should include foot, ankle and leg based movements, such as skipping or jogging on the spot, then larger movements like leg swings forward/back and side to side, to warm up all the running muscles.
Should I do dynamic movements after exercise?
Research shows that static stretching is more appropriate after exercise, so you hold a stretch for 30-60 seconds, to help lengthen muscles again after a period of exercise.
Any other questions??
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