{"id":43094,"date":"2018-04-03T03:00:31","date_gmt":"2018-04-03T01:00:31","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/functional-warm-up\/"},"modified":"2018-04-03T03:00:31","modified_gmt":"2018-04-03T01:00:31","slug":"functional-warm-up","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/functional-warm-up\/","title":{"rendered":"The Art of Warming-Up in Cold Weather"},"content":{"rendered":"<p><strong>Light \/ Warm-up \/ trapeze bar + strips + bodyweight \/ 10 min<\/strong><\/p>\n<p>The warm-up is fundamental to help you prevent injuries and prepare the whole body for the exercise session. Whether you&#8217;re just a lone runner or a frequent gym goer, you must prepare your body progressively to the training part that will demand more from your body.<\/p>\n<p>The warm-up is the initial part of the training session. It is performed with lower intensity and it comes before the workout itself. Most of the warm-ups include a cardiovascular exercise and some stretch and strength drills. During the warm-up, your body&#8217;s temperature increases. The progressive movement of joints and muscles prepares the body for the more intense exercises that are coming next. The warm-up should take from 5 to 10 minutes.<\/p>\n<h2>SET UP AND EXERCISES FOR OUR EVO WARM-UP<\/h2>\n<ul>\n<li>10 minutes<\/li>\n<li>5 exercises<\/li>\n<li>Equipment: trapeze bar, strips, bodyweight<\/li>\n<\/ul>\n<h3>1. RUNNING<\/h3>\n<p><strong>5 minutes<\/strong><\/p>\n<p>Start your warm-up with a 5 minutes run at a moderate speed.<\/p>\n<h3><span style=\"text-decoration: underline;\"><a href=\"https:\/\/vimeo.com\/194032368\/2e8f1e3c26\">2. ROLL OUT WITH STEP<\/a><\/span><\/h3>\n<p><strong>2 minutes, moving at a moderate speed<\/strong><\/p>\n<ul>\n<li>Grab the hanged trapeze bar with your arms extended. The bar must be aligned with your chest. The bar must be at chest height.<\/li>\n<li>Take a long step forward and lunge deep, moving the arms straight overhead, torso upright. Return and switch legs.<\/li>\n<\/ul>\n<p><iframe loading=\"lazy\" title=\"Roll out with step\" src=\"https:\/\/player.vimeo.com\/video\/194032368?h=2e8f1e3c26&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe><\/p>\n<h3><span style=\"text-decoration: underline;\"><a href=\"https:\/\/vimeo.com\/194317246\/216e978ba0\">3. HIP EXTENSION<\/a><\/span><\/h3>\n<p><strong>2 minutes, moving at a moderate speed<\/strong><\/p>\n<ul>\n<li>Stand upright and hold the trapeze bar with arms straight. Engage the core and transfer weight to one leg.<\/li>\n<li>Hinge at the hips as you reach forward with the bar. Aim to keep the torso in line with the raised leg.<\/li>\n<li>Keep your arms extended, holding the bar and try to go further, extending your shoulders, trunk and leg.<\/li>\n<li>Alternate between legs and repeat.<\/li>\n<\/ul>\n<p><iframe loading=\"lazy\" title=\"Hip extension\" src=\"https:\/\/player.vimeo.com\/video\/194317246?h=216e978ba0&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe><\/p>\n<h3><span style=\"text-decoration: underline;\"><a href=\"https:\/\/vimeo.com\/194312544\/298898d327\">4. SIDE REACH<\/a><\/span><\/h3>\n<p><strong>2 minutes, moving at a moderate speed<\/strong><\/p>\n<ul>\n<li>Hang the bar slightly above your hip.<\/li>\n<li>Bent your trunk to the bar side leaning your forearm over the bar.<\/li>\n<li>You\u2019ll feel a slight stretch on the rib cage. After that, return to the initial position.<\/li>\n<\/ul>\n<p><iframe loading=\"lazy\" title=\"Side reach\" src=\"https:\/\/player.vimeo.com\/video\/194312544?h=298898d327&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe><\/p>\n<h3><span style=\"text-decoration: underline;\"><a href=\"https:\/\/vimeo.com\/194314622\/630b291949\">5. HANGING TWIST<\/a><\/span><\/h3>\n<p><strong>2 minutes, moving at a moderate speed<\/strong><\/p>\n<ul>\n<li>Lie on your back with knees bent. Place the right leg over the left thigh and allow it to hang in the bar.<\/li>\n<li>With the left foot, take a small step to the right, so the foot is in line with the right hip.<\/li>\n<li>Allow the left leg to slowly rotate to the right and back to the center. Feel the movement (and stretch) in the left outer hip, but do not over-stretch. Repeat and switch sides.<\/li>\n<\/ul>\n<p><iframe loading=\"lazy\" title=\"Hanging twist\" src=\"https:\/\/player.vimeo.com\/video\/194314622?h=630b291949&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<h4>Warm-up done? Here are some ideas for workouts to perform after you are all warm and ready to train:<\/h4>\n<ul>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/glutes-workout\/\">Glute workout<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/tabata-workout\/\">16-minute Tabata workout<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/couples-workout-core-stability-strength\/\">Bodyweight workout for couples<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/10-bodyweight-workout\/\">10-minute bodyweight workout<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/16-minute-tabata-workout\/\">High Intensity Tabata Workout<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/36-minute-leg-workout\/\">Leg workout<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/kettlebell-core-workout\/\">Kettlebell Core Workout<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/barbell-workout\/\">Barbell Workout<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/10-minute-mayhem\/\">15-Minute High Intensity Workout<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/workout-month-devils-advocate\/\">Cardio Workout<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/workout-of-the-month-movement-balance\/\">Movement Balance Workout<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/workout-of-the-month-core-bag-workout\/\">Core Bag Workout<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/workout-of-the-month-kinesis-core-workout\/\">Kinesis Core Workout<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/workout-month-jump-start-hiit-workout\/\">HIIT Workout<\/a><\/span><\/li>\n<li><a href=\"https:\/\/evofitness.at\/en\/workout-month-jump-start-hiit-workout\/\"><span style=\"text-decoration: underline;\">Jumping Workout<\/span><\/a><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Light \/ Warm-up \/ trapeze bar + strips + bodyweight \/ 10 min The warm-up is fundamental to help you&#8230;<\/p>\n","protected":false},"author":4,"featured_media":43095,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"EVO&#039;s 10 Minute Functional Warm-Up | EVO Fitness|EVO&#039;s 10 Minute Functional Warm-Up | EVO Fitness","_seopress_titles_desc":"Get your entire body ready with this functional warm-up. Raise your heart rate and prepare your muscles, tendons and joints for the workout that follows.|Get your entire body ready with this functional warm-up. Raise your heart rate and prepare your muscles, tendons and joints for the workout that follows.","_seopress_robots_index":"","footnotes":""},"categories":[103],"tags":[370,371,372,373,374,166,368,369],"class_list":["post-43094","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-move","tag-legs-warm-up","tag-torso-twist","tag-torso-warm-up","tag-trunk-mobilization","tag-trunk-stretch","tag-warm-up","tag-functional-warm-up","tag-legs-stretch"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/43094","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/comments?post=43094"}],"version-history":[{"count":0,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/43094\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media\/43095"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=43094"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=43094"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=43094"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}