As a busy professional starting your fitness journey at Gym Code, it’s crucial to incorporate dynamic stretching into your warm-up routine to optimize performance and reduce the risk of injury. Here are five dynamic stretches designed to prepare your body for exercise:
1. Inchworm
- Start standing with legs together.
- Bend at the waist and place hands on the ground (bend knees if needed).
- Walk hands forward into a plank position.
- Keep core engaged and slowly walk feet towards hands.
- Repeat 5 times.
2. Scorpion
- Lie on your stomach with arms outstretched.
- Kick right foot towards left arm, then left foot towards the right arm.
- Move slowly and follow your breath.
- Repeat 5-8 times on each side
3. Toy Soldier
- Stand with feet shoulder-width apart.
- Lift one leg straight up, as if kicking a ball, while extending arms forward.
- Engage your core throughout the movement.
- Perform 5-8 repetitions with each leg.
4. Side Lunge
- Begin standing with feet shoulder-width apart.
- Step out to the side with one foot, keeping toes straight.
- Sit back into a lunge position, keeping core engaged and hands in front.
- Push off the stepping foot to return to starting position.
- Repeat for 5-6 repetitions on each side.
5. Hip Swing (Hip Abduction/Adduction)
- Face a wall with arms extended and hands on the wall.
- Start with feet hip-width apart.
- Swing one leg away from the body and back in front (abduction/adduction).
- Keep the leg straight and foot flexed during the movement.
- Perform 5-10 repetitions on each side.
Incorporating these dynamic stretches into your warm-up routine will help activate your muscles and improve flexibility, setting the stage for a successful workout at Gym Code.
