Exercises before every workout

每次鍛煉前練習

The 8 Exercises You Should Do Before Every Workout

Don’t skip these moves. They’ll make you stronger, help you move better, and keep you injury free

your warmup typically consists jogging on the treadmill for 10 minutes, that’s a big mistake. Top trainers are using roughly the same amount of time to do exercises that help clients move better and get better results. A warmup is no longer something that can be skipped—it’s an integral part of the workout.

“Our clients consistently say, ‘I feel better,’ and we’ve seen a significant reduction in injuries since we’ve adopted this warmup approach,” says Mike Boyle, A.T.C., creator of Men’s Health Thrive and owner of Mike Boyle Strength and Conditioning in Woburn, MA. “You shouldn’t gauge a workout by what you do in the gym, but how you feel when you get out of bed. That’s going to tell you whether you’re moving forward or backward.”

Start every workout with these eight exercises, Boyle recommends. Do one set of each exercise, with minimal rest between sets. Even though some of these exercises may seem easy, doing them consistently will help you become stronger and fitter.

QUADRUPED T-SPINE ROTATION

ANKLE MOBILITY DRILL

WALL SLIDE OR FLOOR SLIDE

MINI-BAND WALK

SINGLE-LEG STRAIGHT-LEG DEADLIFT

SPLIT SQUAT

PUSHUP

SINGLE-ARM DUMBBELL ROW