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Photo credit: www.self.com
Dynamic Warm-Up Techniques to Enhance Your Workout
Incorporating effective warm-up routines can significantly enhance your overall performance and reduce the risk of injury during workouts. Here are some dynamic movements to consider:
Crossover Steps
To begin, stand with your knees slightly bent and arms extended to your sides for balance. Start by crossing your right foot in front of your left, then step to the left with your left foot. Next, cross your right foot behind your left and step again to the left with your left foot. Repeat this alternating movement for 4–5 feet or as space permits. Then, conduct the same sequence moving to the right. Continue alternating directions for approximately 30 seconds.
This crossover exercise engages muscles throughout your body, from your neck down to your toes, activating your lower body, hips, and spine while incorporating rotational movement.
Standing Dynamic Hamstring Stretch
Begin in a relaxed posture, with your arms at your sides and feet positioned hip-width apart. Step forward with your right foot, keeping your leg straight and your heel on the floor. Hinge at your hip, lowering your arms while they stretch along your leg. Stand upright, keeping your arms extended overhead and then bring them back down to your sides. This stretching motion should create a lengthening sensation in your hamstrings and spine. After completing the motion on one side, step forward with the opposite foot and repeat. Continue alternating for about 30 seconds.
This movement effectively activates the muscles on the back side of your legs, focusing on your calves and hamstrings.
Photography: Katie Thompson. Wardrobe styling: Kathleen Thomas. Hair: Walton Nunez. Makeup: Miranda Richards.
Athlete Features
Featured athletes include Laura Girard, a NASM-certified personal trainer and founder of The Energy Academy; Morit Summers, the owner of the inclusive gym Form Fitness Brooklyn; Ameerah Omar, a mindset coach for Adidas Runners NYC; and Amanda Katz, a certified personal trainer and running coach in New York City.
Source
www.self.com