A part of the workout is a warm-up.If you do not pay much attention to it, then at each lesson, the risk of injury increases. It's not for nothing that professional athletes do not break into the main part of the training, until the tendons, muscles, ligaments, cartilage, intervertebral disks and connective tissues warm up well.
Warm up before training helps the bodytune in to a subsequent load. In everyday life, a person usually does not overdo it, so if you immediately switch to a lesson without warming up, you can severely undermine your health. So, the consequences can be the following: fractures, stretching, heart overload, shortness of breath, dizziness, etc. But if the warm-up before the strength training is carried out without fail, then from all these problems you have yourself insured.
What happens during a warm-up?The body temperature gradually increases by about three degrees, blood circulation improves, muscles become more elastic, and the endurance increases significantly. Thanks to this, the body gets tired less during the training than if you were practicing without training.
Warm up before training should begin withcalm pace. Then the intensity must be increased. It is better to start warm-up with light aerobic movements, for example, jumps in place, swinging legs and hands, running, squats, push-ups. If you have the opportunity to practice on a stationary bike, an ellipse or a stepper, they will also work well to warm up the body. Alternatively, you can use jumping rope. Warm up before training takes about 10-15 minutes.
To warm up, you can perform an articulargymnastics. At first glance, all movements are very light, but they help to work out the ligaments and joints well. The number of repetitions is 4-5 times. Stand up straight, circle your head alternately in each direction. Then the head tilts left-right, forward-backward. Move your shoulders up and down, back and forth. Pull your hands in front of you, do rotational movements in your wrists, elbows, shoulders - alternately in each direction. Tilt the body forward, rotate it with the maximum amplitude in a circle. Also, move the hips alternately in both directions. Stand on your right foot, lift up the left leg. Do circular movements in the thigh, knee, ankle in each stannu. Repeat the same with your left foot.
Be sure to include stretching at the beginning of the workout.It is necessary to work out the basic groups of muscles of the legs, arms, back, chest and abdomen. Each person has their own flexibility, so if even you do not get a stretch, you should not neglect it. She will prepare for the joints and ligaments.
Stretching before training can includethe following actions. Stand up straight, with an exhalation, tilt the body to the feet. With palms, grasp the lower leg and pull the chest to the hips. In a minute, take a breath. Stand on your right leg, bend your left knee and grip your toes with your palm. Pull the heel to the buttock. Repeat the stretch on the right thigh. Raise your hands up, on the inspiration with the body, turn to the right, leaving the hips in place. On exhalation untwist, then repeat the turn to the left. Make the body tilt to the right as you exhale, and straighten up with an inspiration. Repeat to the left. Lower the body forward, placing it parallel to the floor, reach for your hands.
Properly done warm-up before trainingwill help to make the subsequent session the most effective. Of course, you do not need to think that now you can take on any burden and while you are feeling great, do not hurt. It is always necessary to observe safety precautions in training and to know the measure. Then the classes really will be fun, and give the desired effect.
