Ejercicios de calentamiento antes de ir a trotar.

Today I am sharing a series of exercises that are essential for warming up before going jogging. There are many exercises we can do, but these ones I am sharing with you cover everything you need to get started and do it correctly. Warming up is very important as it helps to prevent injuries. These exercises only take about 10 minutes and get us ready to start jogging.

Comenzamos con balanceo de piernas, ideal hacerlo con un apoyo de una superficie rigida, para asi hacer el balanceo de forma mas eficiente, ya que estamos mas estables, balanceamos hacia adelante y hacia atrás la pierna con dies repeticiones de cada lado dos series tenemos para iniciar.

We begin with leg swings, ideally performed on a firm surface to make the swings more efficient, as we are more stable. We swing our legs forward and backward, doing ten repetitions on each side for two sets to start with.

Luego continue con apertura de cadera haciendo movimiento oscilatorio con cada pierna diez repeticiones dos veces, manteniendo firme la espalda, con abdomen activo para no perder el equilibrio, ejercicio que nos prepara para el movimiento que realizan las piernas desde la cadera al trotar.

Then continue with hip opening, doing oscillating movements with each leg ten times twice, keeping your back straight and your abdomen active so as not to lose your balance. This exercise prepares us for the movement that the legs make from the hips when jogging.

We continue with heel raises with our hands on our waist, back straight, lifting our metatarsals. We do 10 repetitions in 4 sets, keeping our back straight. This warms up our ankles, which is important to avoid injury.

Continuamos con otra elevacion de talones pero mas activos, saltando y llevándolos casi al nivel del glúteo, y con las palmas de las manos hacia atrás tratamos de tocar los pies para asi sentir que el talon llega al nivel que deseamos, realizamos 15 repeticiones 4 series.

We continue with another heel lift, but more actively, jumping and bringing them almost to the level of the buttocks, and with the palms of the hands facing backwards, we try to touch the feet so that we can feel that the heel reaches the desired level. We do 15 repetitions in 4 sets.

---

Un poco ya mas de cardio con unos pequeños salticos de 15 repeticiones, 4 series, ya acelerando un poco mas el ritmo, ya aqui llegamos al punto que sentimos mas caliente el cuerpo.

---

A little more cardio with some small jumps, 15 repetitions, 4 sets, accelerating the pace a little more, and now we've reached the point where we feel our bodies getting warmer.

Para terminar este calentamiento finalice con un ejercicio de estiramiento activo, levantando piernas y brazos alternando las piernas y los brazos, realice de este ejercicio dos series de diez repeticiones. la sensación de estiramiento activo de este ejercicio es muy buena.

To finish this warm-up, end with an active stretching exercise, lifting your legs and arms alternately. Do two sets of ten repetitions of this exercise. The active stretching sensation of this exercise is very good.

Y ya lista para mi entrenamiento del dia, me fui a trotar al estadio que esta a pocos minutos de mi casa, ya bien calientica para sacarle el máximo provecho al entrenamiento. y cuidar mi cuerpo de lesiones.

Ready for my workout of the day, I went jogging at the stadium a few minutes from my house, already warmed up to get the most out of my workout and protect my body from injury.

Hasta la próxima amigos.

See you next time friends.

Todo el contenido es de mi autoría y las imágenes son de mi propiedad
Fotos fueron tomadas con mi HONOR X6a Plus.
Gifs editados con la aplicacion GIPHY
Separador editado en Canva
Traducido con Deepl

All content is my own and the images are my property.
Photos were taken with my HONOR X6a Plus.
Gifs edited with the GIPHY app
Translated with Deepl
Publisher edited in the application Canva

Posted Using INLEO