Warm-up: Importance and How to Use It
Importance of Warm-up
Before addressing the topic of warm-up and providing concrete examples of warm-up before exercise, it's important to recall the crucial role that warm-up plays in calisthenics:
Benefits of Warm-up
- Increases body temperature and blood circulation
- Improves joint mobility and range of motion. For example, wrist warm-up improves the range of motion for a multitude of exercises ranging from balance (handstand) to planche.
- Activates the muscles targeted for training, optimizing performance immediately.
- Reduces the risk of injury (tendonitis, wrist injuries, shoulder injuries, etc.).
- Mentally prepares for effort, which facilitates entry into the session.
Warm-up Example (5–10 min)
- 5 minutes of light cardio (optional)
- Joint mobilizations (neck, shoulders)
- Activation exercises (push-ups, squats, lunges depending on the session)
My typical routine is based mainly on the exercises mentioned above. The idea is to perform low-intensity movements but sufficient to activate the muscles before more advanced movements.
- Arm circles aligned horizontally
- 1 to 2 sets of push-ups ×12
- 1 to 2 sets of wrist circles ×15
- 1 to 2 sets of wrist warm-up on the ground
🎥 Demonstrations – Wrist Warm-up
Wrist warm-up on the ground - exercise 1: general preparation.
Wrist warm-up on the ground – exercise 2: Specific preparation for planche.