Warm up before training

Warming up is the preparation of the body for training, including a set of light exercise exercises aimed at warming up the muscles, development of joint mobility, ligament elasticity. Complex warm-up exercises – a mandatory part of the power, aerobic playing sports. Warming up exercises will help avoid traumatic situations, improve blood circulation, saturating muscle oxygen. Proper warm-up before exercise directed to enhance cardiovascular functions causing an increase pulse rate and tissue blood flow stimulation.

Why do we need a warm-up

Regardless of the place and type of the main complex of exercises for sports activities – at home, on the street, fitness center, high-quality muscle warming is necessary both for beginners and professional athletes. Taking from 10 to 20 minutes, warming up complex before training performs the most important functions:

1. Preparatory exercises are aimed at developing joints motor apparatus, the gradual “heating” of muscle mass, sprain to increase elasticity and flexibility last.
2. The warm-up program is designed for warming up exercise set up the activity of the cardiovascular apparatus optimizing its “settings” under heavy load. Wherein pulse should not exceed 100 beats per minute.
3. Warming up before workout at the gym improves blood supply to organs up to 70% of the maximum value, in resulting in expansion of the capillary network of blood vessels, improve blood flow, start the metabolic program processes.
4. Adrenaline is produced – a natural anabolic, anesthetic, so necessary when training with large weights.
5. Warming up before a fitness workout helps you concentrate, having prepared “morally”, on harmonious, accurate and qualitative performing aerobic exercises.
6. Warm up before strength training stabilizes nervous system by stimulating the neural connections of the brain the brain. 

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Basic rules for doing warm up

How to do warm-up before exercise correctly? Drop in side of the process of “entering” the fitness room, greet friends and chaotic search for the first available free shell. Warming exercises should not take less than 10 minutes preparing the body for the upcoming loads. Tedious, smooth and a light, “sleepy warm-up” also does not benefit the muscles, who do not have time to warm up, even taking into account the spent 20-30 minutes

Fitness instructors recommend keeping to an average pace. exercise performance. The use of additional weights, weighting in half the “dose” of the usual indicators. The short time allowed for such exercises (no more than 40 sec.), A small number of repetitions (up to 10) in alternation with cardio load – running, jumping – will lead all systems and organs athlete in optimal condition.

What are the types of workouts and what suits you < / h2>

When choosing your type of warming load, pay attention to the types of training workouts:

1. General. < / strong> A warm-up includes the sequential implementation of exercises aimed at gradually warming up the muscles of the neck, shoulder girdle, and chest – deltoid muscles, triceps, lumbar spine, and thighs. Продолжительность – до 15 minutes Be sure to warm up the joints before exercise, for which you should perform exercises for shoulders, hands, knee and ankle joints. Do not forget about aerobic exercise: jumping (with a rope and without), running in place, running with raising your knees will bring the pulse indicators to the desired state. < / Li>
2. Special. < / strong> For strength sports – bodybuilding, working with weights, this warm-up is designed to make the body muscles to work before the main workout. Wherein количество подходов не должно превышать 10 раз, а масса – 20% обычного веса. For stretching or aerobic workouts, you need to add stretching of the back muscles, thighs, and calf ligaments to “sucking” warm-up exercises. < / Li>
3. Stretching < / strong>. Represented by dynamic, static and ballistic load. For an effective warm-up, the optimum is dynamic, including work with its own weight, smooth heating of the muscles. The remaining types of stretching loading are preferably performed after the main complex. < / Li>
4. Zamka < / strong>. This is the set of exercises that completes sports training. It is aimed at the gradual relaxation of muscles, contributing to the removal of lactic acid; restoration of the usual for everyday life levels of heartbeat, breathing rate. < / li> < / ol>

   The last, final stage is very important for the normalization of blood flow. Increased blood circulation caused by intensive training, an increase in blood pressure without a hitch can provoke a hypertensive crisis or blood stasis in the vessels or arteries. How to warm up before training < / h2>

   What types of exercises are needed to include in the program before training, to make the muscles, joints and ligaments of the body work to the fullest “coil” (our photos and video materials will help to understand the intricacies of the warm-up load):

   1. Muscle stretching, working out the joints of the cervical region < / strong>. The starting position is a simple stand: the legs are set a little wider than the shoulders, the back should be kept straight, the arms should be lowered. Perform head tilts at an average pace, trying to touch the chest with the chin, to touch the shoulder with the earlobe. Repeat the movement 10 times. Then go to the slow rotation of the head, gradually increasing the amplitude of movements. < / Li>
   2. Exercises for the mobility of the joints of the arms < / strong>. Pull your arms forward. Start the complex before the main load with the rotation of the hands, then the elbows, and then the shoulder joints. Beginners should not be frightened of a light crunch, which means that at last your joints have started to “work.” < / Li>
   3. Stretching the muscles of the thoracic region < / strong>. Lean one hand on the wall so that you can freely lean forward. Keeping your back straight, bend forward in the loin and sideways to the side opposite to the wall. Another option to increase the elasticity of the ligaments for strength exercises will be the “lock from the back,” which is to bend forward with your arms clasped behind your back. < / Li>
   4. Triceps load < / strong>. Throw your right hand over your head, behind your back, placing your left hand under your arm so that it joins the hands behind your back. Bend forward, trying to keep your back straight. < / Li>
   5. Strengthening the oblique abdominal muscles < / strong> (before we “make the waist”). Raise your right hand up. Begin to bend in the opposite direction as much as possible downwards, trying to bend at the waist so that you feel the tension of the muscles from the hip to the forearm of the right side. < / Li>
   6. Rotation of the knee joints < / strong>. Sit slightly, placing the feet parallel to each other at a distance of 50 cm. Rotate your knees alternately to the right / left, giving this movement maximum attention. This warm-up before the main type of training is important for athletes performing the press with a lot of weight. < / Li>
   7. Lunge forward < / strong>. Doing the exercise, do not forget that with the knee of one leg you need to touch the floor, and the second leg should be bent at a right angle. < / Li>
   8. Lateral lunges < / strong> for warming up the gluteal muscles, hip joints and lower back. Sit on the right leg, setting the left aside. Move your own body weight slowly on your left foot, trying to sit down as far as possible. < / li> < / ol>

      Чередуйте вышеприведенные упражнения с кардио нагрузкой, «разбавляя» каждый сет прыжками, ходьбой или бегом. Before training, include such types of aerobic exercise in the warm-up: < p>

      • Ходьба (с последующим переходом на медленный бег) в быстром темпе.< / li>
      • Ходьба в среднем темпе с высоким поднятием коленей.< / li>
      • Для проработки голеностопа при разминке поднимайтесь на цыпочки и медленно опускайтесь.< / li>
      • Running on the spot with throwing a leg back. Упражнение следует выполнять в быстром темпе, стараясь каждый раз дотронуться пяткой до ягодиц.< / li>
      • Полуприседания с высоким выпрыгиванием вверх.< / li>
      • Running on the spot. Перед аэробной или силовой тренировкой старайтесь выполнить упражнения с высоким поднятием коленей не менее 10 раз на каждую ногу.< / li>
      • Running to warm up muscles (cardio). Performed on the simulator. Pre-enter the parameters of the pulse before training, and also try to “go” the distance at an average pace. Время бега – 5 minutes< / li> < / ul> |
        

        Warm up before running < / h2>

        How to warm up before running? Most amateurs and professionals are convinced that running does not require a preliminary warm-up. This erroneous opinion is fraught with sad consequences: injuries of the joints, microcracks of muscles, tears of ligaments and tendons.

        If you do not warm up the body before running, unwanted problems with the cardiovascular system are possible. Solves a complex of tasks aimed at enhancing the blood supply to all the muscles of the body, bringing the respiratory system into a “vigorous” state. You should start the warm-up before jogging with standard general exercises for training and warming up your upper body, which will take 5-7 minutes of warm-up time.

        Spend another 10 minutes on joints, ligaments and leg muscles, performing actions with an average level of stress. Finish warming up for running movements for stretching, trying to pull the longitudinal, transverse thigh muscles. The strength of the gastrocnemius ligament and ankle plays an important role for the athlete. Therefore, add exercises to strengthen the muscles and ligaments.

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