Question 1

Why should you warm up before working out?

Accepted Answer

A warm-up raises muscle temperature and moves your joints through their range, which studies suggest can lower injury risk and improve performance in the exercises that follow.

Question 2

How long should a warm-up be?

Accepted Answer

About 5–10 minutes of general movement is enough for most workouts; this routine takes roughly 6 minutes, followed by 1–2 light sets specific to your first exercise.

Question 3

Should I stretch before or after exercise?

Accepted Answer

Dynamic movement, like the exercises in this routine, works better before exercise; static stretches (holding a position) are better saved for after your workout in a cool-down.

Question 4

Can I skip warming up if I am short on time?

Accepted Answer

It is better not to — even a shortened 2–3 minute version of this routine is safer than starting a workout completely cold.

Question 5

Do I need different warm-ups for different workouts?

Accepted Answer

The general movements in this routine suit most workouts, but adding extra hip and leg movement before leg day, or extra shoulder movement before an upper-body day, can help further.

Question 6

Is this warm-up suitable for seniors?

Accepted Answer

The same movements can be slowed down and done through a smaller range for anyone with stiff or sensitive joints; check with a doctor first if you have a specific joint condition.

Question 7

What should I do after the general warm-up?

Accepted Answer

Follow it with 1–2 light, easy-effort sets of your first exercise — for example, a light set of squats before your working sets — to prepare that specific movement pattern.

Bài tập	Tập	Nghỉ
Jumping Jack (bật nhảy dang tay chân)	40 giây	5 giây
Xoay tay (Arm Circles)	40 giây	5 giây
Xoay hông (Hip Circles)	40 giây	5 giây
Đá lăng chân (Leg Swings)	40 giây	5 giây
World's Greatest Stretch	40 giây	5 giây
Squat không tạ (Air Squat)	40 giây	5 giây
Inchworm (sâu đo)	40 giây	5 giây
Đi bộ tại chỗ	40 giây	5 giây
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