Leg Warmup or lower body warmup | Telugu lo | fitbyvj скачать в хорошем качестве

Leg Warmup or lower body warmup | Telugu lo | fitbyvj

🦵 Why Leg Warm-Up Is Important A leg warm-up prepares your muscles, joints, and nervous system for heavy movements. It: Increases blood flow to legs Reduces injury risk (knee, hamstring, groin) Improves strength, balance, and squat depth Helps muscles activate properly for growth Skipping leg warm-up often leads to knee pain, muscle strain, or poor performance. ⏱️ Total Warm-Up Time 10–15 minutes is ideal before leg day. 🔥 Step-by-Step Leg Warm-Up 1️⃣ Light Cardio (3–5 minutes) Purpose: Raise body temperature & blood flow. Treadmill walk or light jog Cycling Jump rope Stair climber 👉 Keep it light, not tiring. 2️⃣ Joint Mobility (3–4 minutes) Purpose: Loosen joints and improve movement range. Ankle circles – 10 each direction Knee circles – 10 reps Hip circles – 10 reps Leg swings (front–back & side) – 10–15 reps 👉 Helps knees and hips move smoothly during squats. 3️⃣ Dynamic Stretches (4–5 minutes) Purpose: Activate leg muscles without making them weak. Bodyweight squats – 15 reps Walking lunges – 10 reps each leg High knees – 20 seconds Butt kicks – 20 seconds 👉 Dynamic stretching is better than long static stretching before workouts. 4️⃣ Muscle Activation (2–3 minutes) Purpose: Wake up key leg muscles. Glute bridges – 15 reps Resistance band side walks – 10–15 steps Hamstring curls (band or machine light) – 12 reps 👉 Strong glute activation protects knees and lower back. 5️⃣ Warm-Up Sets (VERY IMPORTANT) Before heavy lifts like squats or leg press: 1st set: Empty bar / very light weight – 15 reps 2nd set: 50% weight – 10 reps 3rd set: 70% weight – 6–8 reps 👉 This prepares muscles and nervous system for heavy sets. ⚠️ Common Mistakes ❌ Skipping warm-up ❌ Doing heavy stretches before lifting ❌ Going too fast ❌ Starting heavy weight immediately ✅ Final Tip If your knees crack or feel stiff, extend warm-up time and focus more on glutes and hamstrings. #fitness #legworkout #legwarmer #lowerbodyworkout #lowerbodyexercises #lowerbodyworkouts #warmup