- Warm up goal
- Warm up rules
- Warm-up exercises
- Stretching exercises
Warming up is an important component and an obligatory stage before any training, on which the readiness of the whole organism depends and the achievement of an effective result after the main occupations. Warming exercises gradually warm up the muscles, preparing the body and the body for exercise.
Warm up goal
Warm up – exercises performed before training for the purpose of:
- Stretching the muscles of the body, preventing injury when working with its own or additional weight;
- Improving the cardiovascular system, expanding blood vessels and increasing the heart rate for better blood supply to the body;
- Acceleration of metabolism;
- A positive effect on the nervous system and improves the setting for sports.
Warm up rules
Warming exercises accelerate blood circulation, expands the range of motion of the joints, helping to prevent injuries. Exercises for warm-up should be selected based on age, health, body type, trained muscle groups. Warm-up can be divided into groups:
Universal or generic. It is performed before any physical exercises, preparing the whole body for training.
Special. It is directed on the maximum warming up of muscles which will be studied on training.
Stretching. A popular form of warming up the body, improves muscle extensibility and joint mobility. It is displayed in a separate group, although its elements may be present in the complex of the general warm-up.
Basic rules for all types of warm-ups:
- Exercises should be simple.
- The duration of the warm-up class should be about 15 minutes.
- The warm-up starts from the top of the body, gradually moving to the lower parts of the body.
The first set of exercises considered is considered universal and is suitable for most people, before any workouts, both in the gym and at home.
Warm up the neck .
- Head turning. Stand with your head straight, chin parallel to the floor. Make 10 turns of the head, first to the right and then to the left as far as possible, but without sudden movements.
- Head tilts. Make 10 nods headfirst, chin to chest. Make the same number of repetitions by gently tilting your head back. Make side bends.
- Head rotation Make 10 -20 circular motions with your head clockwise and in the opposite direction.
Warm up the muscles of the shoulders and arms :
- Rotation shoulders. Rotate the shoulders, lifting them up and forward. Raising the shoulders up and back in a circle, do the exercise in the opposite direction 20 times.
- Wave hands. Make 20 rotations with straight arms forward and then in the opposite direction. For the development of coordination, you can diversify the exercise, making a circular motion of one hand forward and the other back.
- Rotation of the forearm. Stretch your arms to the sides and rotate your elbows with your forearms in the middle and outwards for 15-20 repetitions.
- The rotation of the brush. Lock the hands together and rotate them by hand in both directions for 30 seconds.
Warm up the pectoral and spinal muscles :
Breeding hands. Stand with arms bent at the elbows and perpendicular to the body at chest level. Take your shoulders back as far as possible, extending the elbows of the arms, while turning to the side, trying to close the shoulder blades. Return to the initial rack and resume movement with a turn in the opposite direction.
Warm up loin :
- The torso turns . Exercise is performed from the rack with a smooth back, legs, located at shoulder height and hands apart. Turn the torso first 10 times to the right and as much to the left. The pelvis must be kept still, without using it in the corners.
- Circular motion torso. Rotate your body clockwise, leaning forward, right, back and left as you move. Repeat 10 rotations in each direction. The pelvis, as in the previous exercise, remains motionless.
- Rotation of the pelvis. Stand straight, put your hands on the belt for convenience. Perform rotational movements of the pelvis clockwise and in the opposite direction 10 times.
- Slopes . Do 10 bends forward, backward, left and right without bending the legs.
Warm up legs :
- Rise on socks . In a standing position, maximize your toes, keeping your balance.
- Rotation of the legs . Standing, raise the leg perpendicular to the body, bending her knee. Perform 20 rotations in both directions for each leg, trying to keep the knee still.
- Rotation of the foot . Move the fulcrum to one foot. Lift the heel of the other leg and, without tearing off the toe from the floor, perform the rotation of the foot 20 times in different directions. Change your legs.
- Walking on the spot. March, trying to raise your legs as high as possible.
- Keeping your back level, tilt your head to your chest as much as possible, holding it for 3 to 5 seconds. Stretch the back of the neck muscles.
- Gently tilt your head back, trying to look over the top back. The back should remain flat. Lock for the same amount of time.
- From the same standing position, keeping your head level, slowly turn the neck to the right as much as you can, holding it there for 3-5 seconds. Also in the opposite direction.
- Bend your head to the right, trying to put it on your shoulder. For greater effect, you can take the head with your right hand, gently pressing it against the shoulder for a few seconds. Do the same to the left shoulder. In addition to the neck, this exercise works out the trapezius muscle.
- Standing behind the back connect the fingers of both hands into the lock. Slowly raise your arms straight up. Try to keep your back level, not allowing forward bending. If performed correctly, stretching of the pectoral muscles, triceps, and to a lesser extent the biceps and spinal muscles is felt.
- Put your right arm bent at the elbow in your head, touching the shoulder blades. With the palm of your other hand, take the elbow of your arm behind your back, pressing it down. Hold her in this state for about 5 seconds, change hands. This exercise stretches the triceps.
- Make the rotation of the shoulders back and forth 8-10 times, trying to make slow movements, using the maximum amplitude.
- Stand up straight with your right hand raised, and put the other on your belt. Lean as far as possible to the left. Stretch in such a slope for a few seconds and repeat the slopes in the opposite direction.
- Take in front of your left hand with your right elbow and pull it to the right. Hold this position and change hands.
- From a standing position, make 10 circular movements with a pelvis in both directions.
- Put your legs together and your hands on your knees. Do 10 rotational movements with your knees one way and then the other.
- Stand level with your legs approximately at shoulder level. Step back with your right foot, bending the left foot at the knee. Hold this lunge for a few seconds. Repeat 8-10 times for both legs. Lunges directed to warm up the legs and buttocks.
The same exercise can be done by lunging one step further.
- From a standing position, pull up the leg bent at the knee, taking it by the ankle. Hold this position for 5 seconds. Lower the raised leg and repeat for the other leg. Stretch and warm up the thigh muscles.
What type of workout to choose depends on the complexity of the core workout and the trained muscle group. In any case, if you skip the warm-up and go to the basic exercises, there is a great risk of injury or muscle breakage. At the same time, you should not exhaust yourself with warm-up exercises. She should prepare the body for a full-fledged training, and not exhaust it in front of her.