some popular Warm-up Excersises before Workouts

hello,
here are some of the popular warm-up excercises introduced by some famous experts from world wide. You can still do your arm circles. But from now on, think outside the cage, and get warm.The Inchworm The inchworm is stable on any surface. This exercise, also known as the hand walk, stretches your hamstrings, calves, glutes, and lower back—"crucial for you to build a stable platform to operate on," says Robert Dos Remedios, C.S.C.S., director of speed, strength, and conditioning at College of the Canyons in Santa Clarita, California. Stand with your legs straight and your hands on the floor. (You'll probably need to begin with your hands a couple of feet in front of you.) Keeping your legs straight, walk your hands forward as far as possible. Hold for 3 to 5 seconds. Then take tiny steps to walk your feet back to your hands. Hold again for 3 to 5 seconds. Repeat for a set of five.The Scorpion This nasty arthropod has eight legs, a 12-pack, and poison. Get your edge by stretching your hip flexors, quadriceps, and abs, says Jon Crosby, C.S.C.S., performance director at Velocity Sports Performance in Baltimore. Lie on your stomach with your arms straight out at your sides and your legs straight, so your body forms a T. Keeping your arms still, thrust your left heel toward your right hand by squeezing your glutes (your butt) and bending your knee. Bring your leg back to the starting position, then try to touch your right heel to your left hand. Do five reps with each leg.The Cobra A cobra has a cool expandable neck hood to intimidate enemies. This Swiss-ball cobra stretches your intimidation muscles—pecs, biceps, and front deltoids. It also strengthens your rhomboids, rear deltoids, lower trapezius, and triceps.Lie facedown on a Swiss ball with your abs drawn in and your arms hanging down, holding light dumbbells. Raise your arms straight back until they're in line with your body and pull your shoulder blades down and together. Hold the stretch for 2 to 3 seconds, then return to the starting position and repeat 10 times.The Frog Jump squats are a way of life for amphibians. For you to build powerful legs, it's crucial to loosen the joints of your lower body—especially your hips. Tight hips hinder your ability to squat, says Crosby. What's more, when the piriformis—a muscle that attaches to your hip—gets tight, it yanks on your lower back, causing back pain, Crosby says. The frog thrust stretches and strengthens the hips, lower back, and groin muscles.Assume the pushup position. With your hands under your shoulders and your abs drawn in, punch your knees to your chest so that your feet land in between your elbows, then push your legs back to the starting position. When you're comfortable with this, punch your knees forward so that they land by your hands and outside your elbows. (This is the frog thrust.) Then kick your legs back to the starting position. Do one set of five repetitions.The Donkey Any jackass can handle this move, which strengthens your hamstrings, hips, and glutes, according to Dos Remedios. Get down on your hands and knees and kick your left leg back and up as high as you can. Keep your knee bent at a 90-degree angle and your back flat. (Don't hyperextend your back.) Finish by pulling your knee to your chest to stretch your glutes and lower back. Do a set of 10 to 15 reps, then repeat on the other side.
so, have fun.......... enjoy and remain fit.
thank you