What warm-up and cool-down exercises should I do before cycling, push-ups, weights and sit-ups?

Question

Can you give me instructions? I have no idea..

Answer 1

firstly i want to clarify that there's no warm-up and cool-down for push-up and sit-ups cause they are one of a warm-up and cool-down.now for cycling...try to warm up your leg muscles,the upper body is not so important.what u can do is do those stretches that those ballarinas do their warm-up and cool-down are more on leg stretches so that should help.For weights,do a full body warm up from head to toe.
head-turning up,down,left,right
shoulders-turning forward and back
arms-just swing them in the air forward and back
biceps-do push-up
abdominal muscle-do sit-ups
hips-move them left to right vice versa
hamstring-hold you foot up and stretch it backwards
calf-sit down and use your hands to stretch your toes try to stretch as far as you can
ankle-turn ur ankle in rounds...
yup that should do it...nevver work out when ur joints are 'cold'and do the same for your cool-down

Answer 2

For your warmup I would recommend some dynamic work. Basically that would be jumping jacks, leg swings (front-back, side to side). Some bodyweight squats as well all performed in a circuit and repeated 2-3 times.

As a cooldown I would recommend just doing some static stretching.

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Answer 3

Please do not just come to halt after having strenuous exercise. Continue to do so at slower pace or at least continue to walk down. Similarly do not start strenuous exercise from zero level. Warm up by walking or doing the workout at slow pace.

Answer 4

Eat everything you can find

Answer 5

stretches are probably the best bet......