Personal trainer and author Tally Rye is back with a new workout to help you stay active during lockdown.
This week, Tally has shared her favourite dynamic workout that prepares her body for fitness and minimises the risk of injury.
‘Have you been warming up before your home workouts and weekly runs?’ asks Tally. ‘We so often skip the warm up in favour of cracking on with the workout.
‘However, priming your body for movement through dynamic stretching is a key way to reduce risk of injury and set yourself up for a successful workout.
‘A common mistake with warm-ups is that we tend to hold static stretches instead of moving through the stretch, so this week I am sharing seven essential dynamic moves to complete.’
Essential dynamic warm-up moves
Walkout to plank x 5
Depending on the flexibility of your hamstrings, bend your legs and walk out hands out to a high plank – squeeze your glutes and engage the core.
Hold this position for a moment before walking the hands back in to your feet and standing up.
This stretches the hamstrings, engages the core in the plank and warms up the shoulders too as well as raising the heart rate and getting blood flowing around the body.
Full mountain climber + T-twist x 5 each side
Holding your high plank, bring the right foot next to your right hand and make sure the foot is flat.
Thread the right arm through the left, before twisting the hand up to the ceiling. Make sure the eyes follow the hands.
Repeat this twisting motion 5 times on the right before bringing the left leg in and repeating on the left.
If a full plank is too much, drop the back knee for the T-twists.
This combination aims to stretch the hip flexors, and open up the chest and back through the spine rotations.
Wide leg child’s pose x 5 each leg
Start in an all-fours position, and extend the right leg out to the side, as close to a 90-degree angle as you can with the foot flat on the floor.
From there, rock back so that your hips move as close as possible to your heel (each persons range here will be different).
Keep your hands planted on the floor so you feel a stretch through the back. Take a moment and then come back up to all fours position before repeating again.
This sequence aims to open up the hips and increase range of movement, as well as stretching the back.
Alternating lateral lunges + toe touch x 20
Stand with feet hip-width, stepping out with the left leg, bending it as close to 90 degrees as possible, hinging the hips back and reaching down with the right hand to touch the left foot.
Push through the left heel to bring the feet back to parallel, before repeating on the right hand side.
This exercise aims to open up the hips, increase flexibility of the inner thighs as well as engage the glutes.
Reverse lunges + overhead reach x 10
Step back into a long reverse lunge, swinging your arms above your head as you move back into the reverse lunge.
Let the eyes follow the hands, and slightly lean back into that overhead reach, before pushing through the front foot to come back to two feet and repeat on the other leg.
Lying lumbar twists x 10
Lie on the floor and hug your knees to your chest. Then release the arms into a T position.
Keeping your knees together, let them twist to the left, keeping your eyes looking the opposite way to the right and then twist to the right with eyes looking left.
Gently twist to improve mobility in the lumbar spine (lower back).
Glute bridge – 2 sets of 12
Lie on your back, with your heels close to your glutes.
Push through the heels and squeeze your glutes together to bring your hips up and your body up onto your shoulders.
You should have a straight line sloping down from your knees to your shoulders.
Gently lower down, tap the floor and then push back up into the glute bridge.
Save this exercise for last as a way to get your glutes fired up and ready to work when it gets to the main workout.
MORE: Loads of people aren’t showering or changing sweaty kit after home workouts
MORE: Try this resistance band workout for a stronger bum and legs
MORE: Clever workout shows you how to build strength using a towel
source https://metro.co.uk/2020/05/09/lockdown-fitness-dynamic-warm-home-workout-12674783/
0 Comments