Dynamic Exercise Example – Tips To Reduce Risk Of Injury

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Here’s a dynamic exercise example and some tips for exercising.

DYNAMIC EXERCISE EXAMPLE – To reduce the risk of injury, a good set of dynamic exercises or warm-ups is needed and here are some examples.

Dynamic stretching or warm-ups is famous and have become popular. This involves movements and stretchings through a range of motion and people who work out do this before doing their formal entire routine to warm up their muscles and prepare them.

Dynamic Exercise Example
Photo lifted from Runner’s Blueprint

It has also proven that doing this prior will improve your performance in your task, may it be exercising or playing a sport. It enhances one’s overall power, endurance, balance, and coordination. It helps the body reach its full movement potential while reducing the risk of injury and, as stated above, improving your performance.

Ideally, dynamic stretching should mimic your movement in your workout or activity. 

Here are some examples:

  • Hip Circles.
  • Arm Circles.
  • Arm Swings.
  • High-Stepping. 
  • Heel-to-Toe Walk.
  • Lunges with a Twist.
  • Step Up and Over. 

Fitness professional Amy Ashmore, PhD, says, “Warm-ups that simulate moves you’ll be performing during the workout work best.”

The University of New Mexico noted these common types of dynamic exercises:

  1. Traditional resistance training.
    This includes exercises like squat and bench press which bring beneficial effect “beneficial effect in developing a solid foundational strength for the enthusiast”.
  2. Ballistic exercises.
    Jump squat and bench press throw are just some of the exercises under this type. These exercises “accelerate the movement pattern throughout the entire range of motion to the point of takeoff or release of the object being thrown” to the movement of the person.
  3. Plyometric exercises.
    A subset of ballistic exercises and these exercises are performed with little to no external resistance.

According to Greatist, here’s an example routine:

  • Lunge with a Twist.
  • Knee to Chest.
  • High Kicks.
  • Hip Stretch With A Twist.
  • T-Push-Ups.
  • Jump Squats (Advanced).
  • Jump Lunges (Advanced).

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