Dynamic warm-up exercises prepare the body for effort by progressively raising core temperature, heart rate and joint lubrication. Essential before every session to perform well and prevent injuries.
Execution
Begin with slow, small movements, then progressively increase speed and intensity. The warm-up typically lasts 5–10 minutes. The goal is to feel your body temperature rise and your joints 'unlock' — you should be slightly out of breath at the end.
Breathing
Breathe naturally following the rhythm of the movements. Breathing accelerates progressively with intensity. Keep it fluid and steady.
Benefits
- •Raises core temperature and muscle blood flow
- •Prepares joints by stimulating synovial fluid production
- •Significantly reduces the risk of muscle and joint injuries
- •Improves performance by activating neuromuscular connections
- •Creates a mental transition between daily life and training
Variants
Joint circles
Perform slow, controlled circles with each joint: neck, shoulders, elbows, wrists, hips, knees and ankles. Start small and progressively widen the circles. 10 rotations in each direction per joint.
Brisk march in place
March vigorously in place, lifting your knees and swinging your arms in a coordinated way. Progressively raises your heart rate without impact. Perfect to start the warm-up before more intense movements.
Toe taps (step)
Facing a low step or platform, alternately tap the ball of each foot on the edge. Keep a fast, steady rhythm, like quick running steps. Works coordination, agility and warms up calves and hip flexors.
Deep breathing
Inhale slowly through your nose for 4 seconds, expanding your belly; hold for 4 seconds; then exhale through your mouth for 6 seconds. Used at the end of a session to bring the nervous system back to calm and accelerate recovery. 5–10 cycles is enough.
Our tips
- 1.Never skip the warm-up — even 3 minutes is better than nothing
- 2.Adjust the intensity: the warm-up prepares you for effort, it must not tire you out
- 3.Target the areas that will be most taxed in the upcoming session
- 4.In winter or cold weather, extend the duration of the warm-up
Common mistakes
- •Jumping straight to intense exercises — your body needs at least 5 minutes to prepare
- •Using static stretches as a warm-up — the warm-up must be dynamic and active
- •Going too fast and too hard — the warm-up is progressive, not a sprint
- •Only warming up a few arm movements — your entire body needs warming up, from ankles to shoulders
- •Treating the warm-up as wasted time — it's an investment in performance and injury prevention