Warm up well before training. Warm-up exercises
Olya Likhacheva
Beauty is like a precious stone: the simpler it is, the more precious :)
Mar 30 2017
Content
Warm-up exercises must be done before any physical training - with their help you warm up certain muscle groups, prepare the body for the upcoming load. There are special sets of preparatory exercises designed for different types of training. It is advisable to warm up in different ways in order to properly prepare the body for the activities that lie ahead.
What is a warm-up
A warm-up is a certain set of simple gymnastic exercises, during which you prepare your body, your entire body for the upcoming workout. It is not only about warming up the muscles, but also about a kind of adjustment of the physiological systems of the body - respiration, blood circulation, excretion. The nervous system also comes into the necessary excitement, attention is concentrated, the musculoskeletal system is prepared - joints, ligaments, tendons.
The total time of preparatory warm-up exercises can be from 15 to 45 minutes, including preparatory and special parts. At the beginning, you accelerate the metabolism, bring the cardiovascular system into a light tone, and debug the respiratory processes. In the special part, the warming up of the muscles begins, for which the main training is planned, the emphasis is on stretching, preparing the musculoskeletal systems. This must be done before all types of sports activities, it helps to carry out them with better results, reduces the risk of injury.
Warm-up for weight loss
Do you do special gymnastics, aerobics or fitness with the goal of losing weight? Be sure to set aside 10-15 minutes before your workout to warm up for weight loss. Its goal is an effective warm-up before training, increasing the intensity of fat burning during the session itself. Perform rotations, flexion-extension of the main joints, starting from the top of the head, descending down the torso, 10-15 repetitions in one direction (see the photo below).
A warm-up complex for weight loss may look like this:
- Neck rotation, with increasing range of motion, neck tilts left-right
- Rotation of the shoulders, bending the arms at the elbows, putting the hands on the shoulders, back and forth.
- Flexion and rotation of the arms at the elbows and hands, stretching the arms parallel to the floor.
- Turns and tilts of the body at the waist, movements forward-backward, left-right.
- Rotation of the pelvis in both directions.
- Swing your legs by pulling your knees to your stomach.
- Squats.
Perform exercises to stretch the neck, back and vertebral muscles, muscles of the legs, arms, abs, gluteal muscles. Finish off with a cardio workout—jumping or running in place—for five to seven minutes. This time is enough to accelerate the pulse to the fat burning zone - 110-130 beats / min. This will increase the effectiveness of the main workout exercises.
A set of warm-up exercises
Whether you visit the gym or work out at home, on sports equipment - the warm-up exercises in both cases will be approximately the same. Fitness warm-up must include the following elements:
- Rotation of all major groups of joints. Start rotating your neck, gradually go down the body below - shoulder, elbow, wrist, hip, ankle.
- Mahi arms and legs - from a semi-squat position, to the sides and up and down.
- Squats.
- Tilts and rotation of the body.
Dynamic warm-up will be no less effective:
- Jumping alternately on the right and left legs.
- Jumping on the spot with the knees tucked into the chest.
- With straight legs.
- Rope jumping.
- Jumping over the bench.
- Jumping out of a half squat or full squat.
For the dynamic part, use fast running in place. Remember, warm-up exercises are the preparatory part of the workout. Avoid overexertion, monitor the frequency of inhalations and exhalations, warm up the muscles smoothly, gradually. If some movements are difficult for you to perform, replace them with easier ones that are suitable for the initial level of training.
Warm up before strength training
Strength training is a very serious load for the body, working at the maximum of its capabilities. A warm-up before training with weight must necessarily contain exercises with weighting agents, weighing up to five kilograms for girls, up to eight for men. Particular attention is paid to how to warm up the muscles that will bear the main load, warming up the lumbar and deep spinal muscles, since when working with weight, the main threat of injury falls on the back.
Joint warm-up before training
Articular warm-up is important for gymnasts, athletes, athletes involved in increased loads. Properly preparing the joints for a lesson means ensuring its safety in terms of possible injuries, and conducting the main workout with an effective result. It is perfect for anyone who visits the gym or does aerobics, fitness. Be sure to include in her program:
- Lateral tilts of the body, exhale when tilting, inhale - when exiting the slope.
- Rotation of the shoulder joints with extended and bent arms.
- Rotation of the elbow, wrist joints.
- Rotation of the ankle, knee, hip joints (in the supine position), joints of the toes and hands.
- Backbends and tilts of the spine from a standing position on all fours.
- Twisting the spine from a prone position, then standing.
Leg warm-up
Exercises to warm up the muscles before training with an emphasis on the muscles of the legs should be performed before running workouts and for those who are involved in active sports. Leg warm-up includes the following effective set of exercises:
- Warm-up of the thigh muscles.
- Exercises for the hip joints.
- Exercises for warming up the ankle joints.
- Warm-up of the calf muscles.
Charging for the legs begins from a standing position, with semi-squats and squats, in several approaches, with an increase in the number of repetitions. Then the ankles are warmed up, by rotating the feet and pumping - transfer the body from toe to heel and vice versa. After that, move on to walking in place, pulling your knees to the body, then to lifting on your toes - the calf muscles will work.
Hand warm-up
Hand warm-up is especially important for athletes involved in strength training. Include the following charging elements in the sports complex of exercises:
- Rotations.
- Mahi.
- Jerks in front of the chest - sharp abduction of the shoulder joints with arms spread apart.
- Jerks up, down.
- Triceps stretch.
- Warming up the hands and fingers - folds, rotations.
Warm-up for the back
Women involved in heavy weights know that warming up the back before training will help the body cope with a high load without injury and overexertion. The following groups of exercises are included without fail:
- Forward bends, the depth of the bend increases as your fitness improves.
- Tilts left-right, with the arm extended to the opposite side of the slope
- Twisting the body at the waist with a fixed lower body
- Circular movements of the shoulders and hips.
How to warm up before stretching
Warming up and stretching before training is important because it helps to protect yourself from injury. How to warm up muscles before stretching? Use two types of folds for this - with legs stretched forward, with legs spread apart to the side; exercises such as butterfly, pistol (sitting on the floor). Do swings with straight legs and half-lunges forward with lowering the back leg to the knee. These exercises will prepare your muscles for further stretching.
How to warm up before a workout at the gym
The warm-up in the gym should be aimed at those muscle groups that you plan to pump up during the main workout. Desirable dynamic load, stretching exercises, joint exercises, exercises for the lower back and arms. Do not spare 15-20 minutes before training on the simulators to noticeably increase the intensity of the main load.
Warm up before a run
The warm-up before running includes a sports complex of stretching exercises, warming up the muscles of the back, arms, legs, rotation of the joints. Pay special attention to the ankle. If you are running on a treadmill, do not forget to do breathing exercises before starting a workout. Proper breathing while running is the key to a safe for the cardiovascular system and a workout that is beneficial for the whole body.
Video: Whole body warm-up before any workout
Did you find an error in the text? Select it, press Ctrl + Enter and we'll fix it!Warming up before training should not be neglected, no matter if you are doing it at home or in the gym. Unfortunately, there are those who believe that this is superfluous, or they do it, but purely formally, for show. But in vain, because a quality warm-up allows. Consider, why do you need to warm up and how to do it right.
Why is it necessary to warm up before a workout?
A little naive question, people who know a lot, they are not asked. Because it's obvious - if you don't want to get injured out of the blue, warm up. You can run kilometers a day all your life, even without a warm-up, however, one far from perfect day, your luck can change you, and one unsuccessful movement will lead to injury - some kind of muscle hernia, or sprain. And this means that you, at best, will spend several months recovering, or you will be forced to completely abandon your favorite exercises.
Preparing for a workout will not take much of your time, it is enough to spend only 15-20 minutes, but you can, in this way, not only reduce the risk of accidental injury to almost zero, but also bring your muscles into tone, thereby increasing the effectiveness of the exercises performed and achieved personal results.
Do you warm up before your workout?
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How to warm up properly?
Warm up should start from the bottom- from the feet, and finish at the very top - the cervical spine, all joints and muscles should be included in the work. Be sure to stretch all the muscles, even those that you are not going to train.
stand up straight, knead the feet, calves, knees, hips and pelvic region. Stretch - lunges and sips, then go higher - to the lower back. Make several tilts to the sides, stretch, bend over, reaching for your socks with your hands. This is followed by the chest muscles and shoulders. Here you will come to the aid of circular movements of the shoulders and swings of the arms. These simple movements will prepare the muscles for the upcoming loads. After the shoulders, move on to the arms, knead everything from the fingers to the shoulders. Make circular movements with your hands and do not forget about your elbows. Completes preparation cervical region - slow circular movements clockwise and counterclockwise and head tilts will tone the muscles of the neck.
After completion, do not rush to grab the maximum weights and take the maximum pace, do not rush right off the bat, because in this case no warm-up will help you - remember, the load must increase sequentially, and this is necessary not only for safety reasons, but also to get the maximum effect from the exercises.
To perform exercises safely, a well-prepared body is required. It doesn't matter where you work out: in the gym, on the street or at home. It is important to stretch and warm up each muscle before the training complex. For this, you need a warm-up. This is a set of simple exercises that prepare the body for further, more complex physical exertion.
Why is it necessary to warm up before a workout?
Warm-up should be given special attention:
- Warming up the muscles and developing the joints activate the body and set it up for sports.
- Its correct implementation will save you from sprains and other unpleasant injuries of the musculoskeletal system during sports.
- It also increases the stamina of the body and allows you to engage in longer and heavier loads.
Benefits of stretching before exercise
The preparatory stage not only protects the body during exercise, but also has a number of beneficial effects:
Warming up before training is a catalyst for positive processes in the human body caused by sports.
Why don't most people warm up before a workout?
Warming up before a home workout is neglected for three reasons:
- Ignorance of importance.
- Lack of time.
- Confidence in inefficiency.
Many simply do not think about the benefits and safety of the preparatory complex. Most often, these are beginners doing “light” exercises at home. But even for simple classes, it is more correct to first familiarize yourself with the theory and all the nuances.
The second reason is more significant, but also easily eliminated. If a certain period of time is allotted for exercises, it is worth allocating a fourth of it for warming up. Even a few simple quick complexes will prepare the body.
The inefficiency of the warm-up is the most important misconception. The warm-up complex not only reduces the risk of injury, but also eliminates severe muscle pain after a workout.
What is the danger of not warming up?
Skipping preparation for physical activity is dangerous, first of all, with injuries of various kinds. The most common are sprains of various muscles and dislocations of the joints. More complex - ruptures of ligaments.
With a sharp physical load without a warm-up, the musculoskeletal system will simply not be ready. Undeveloped joints can be damaged, unheated muscles will react with pain and stiffness.
It is not necessary that as soon as a warm-up is skipped, the body will respond with an injury. But the risk of injury is greatly increased. This reduces the effectiveness and duration of classes, as the muscles will tire faster.
Warm-up structure
The optimal warm-up takes 15-20 minutes and includes 4 types of kneading and body-preparing exercises.
Cardio workout
Rotations
General exercises
- General exercises include 2-3 sets of simple movements.
- The main thing is to simply develop the muscles, but not to load them.
- It can be swinging arms, legs, light squats, push-ups.
All exercises should not be difficult, be performed easily, without overloading, but only by developing each individual part of the body.
Any warm-up must comply with important rules:
- Exercises should cover the entire body.
- The pace must match the capabilities of the body.
- Rest between sets is no more than a minute.
- Exercises should not heavily stress the muscles.
- All movements should be performed gently, without sudden jerks.
Exercises for men
Men are more developed and stronger, so their warm-up should be intense and involve the main muscle groups.
General warm up
For a general warm-up for men, running in place, a punching bag or an exercise bike is suitable. Movements should be intense, but not abrupt. This stage can be divided into 2 sets, each for 2-3 minutes.
Warming up the joints includes a thorough study of the places involved in the movement.
The warm-up itself
The warm-up itself involves 2-3 exercises that will simply set the body in motion once again. For men, a good option is: push-ups, squats and sharp forward bends without stretching. Each exercise is performed no more than 10 times, so as not to get tired.
Exercises for women
Women are not as strong as men, but more flexible and resilient. Therefore, their warm-up should be light and energetic. Preference is given to exercises without the use of weight.
warm up
You can warm up by running on the spot. But a more convenient option is skipping rope or jumping.
This exercise is performed as follows:
- Starting position - legs together, arms along the body. A jump is performed, during which the legs are placed a little more than the width of the shoulders, and the hands are connected above the head in a clap.
- The second jump returns the starting position. Any warm-up is performed for 2-3 minutes at a comfortable, non-stressful pace.
The warm-up of the joints is performed, as well as in men:
General exercises
General exercises should not be physically demanding and should not strain the muscles unnecessarily.
Stretching is much easier for women than for men. They are naturally more flexible. Therefore, you can perform a little more exercises on different parts of the body.
Without neglecting the warm-up before training by children, men and women, observing all the rules for its implementation, the body will prepare as much as possible for physical exertion. At the same time, the risk of injury will noticeably decrease and it remains only to follow safety precautions during classes.
Any quality workout is preceded by a set of warm-up exercises. By gradually warming up the muscles, you prepare the body for the load, so that it does not experience much stress. Be sure to warm up, and then exercise will be beneficial.
PHYSIOLOGICAL SUBSTANTIATION.
Physical Culture It is a system of strengthening the health and development of the physical abilities of people through physical exercise, combined with the natural factors of nature and measures of public and personal hygiene.
The most important place in physical culture is occupied by the system of physical education. In the process of it, the tasks of health promotion, the harmonious development of physical qualities, the formation and improvement of motor skills and sportsmanship, the development of moral traits, healthy aesthetic tastes and the inculcation of hygienic knowledge and skills are resolved.
The main means of physical education are physical exercises, i.e. special movements and more or less complex types of motor activity. Physical exercises are very diverse both in content and form. In the practice of physical education, physical exercises are used in the form of gymnastics, various sports, games and tourism.
In addition to physical exercises, sports games, exercises, hardening with the help of natural factors (sun, air, water), the creation of hygienic working and living conditions are used in physical education.
Physical culture is used as a means of harmonic physical development, health promotion, prevention of the development of propathological and pathological changes, in the etiology of which physical inactivity plays a certain role, as one of the means of active recreation.
Persons who regularly engage in physical training have better functional performance, greater physical endurance and better adaptability to new, not always favorable conditions. Under the influence of physical training of moderate intensity, immunogenesis and natural immunity increase.
Physical culture exercises are aimed at preventive, corrective and tonic effects.
Preventive the importance of physical activity lies in the fact that they have a beneficial effect on the processes of blood supply to organs and tissues, reducing the risk of atherosclerotic and ischemic changes, the appearance of which is inevitable with a hypodynamic lifestyle. It should be noted the beneficial effect of physical exercises on the musculoskeletal system. It is expressed in the general strengthening effect of loads on the muscles, skeleton and ligaments, causing the correct development and normal functioning of them.
Corrective the influence of physical education lies in the possibility of changing the insufficiency of body functions, their improvement as a result of exercise. Particularly, the influence of physical activity should be noted in relation to the correction of body fat, since when the supply of glucose in the human body is used up, the main energy substrate is fat.
Tonic The effect of physical activity is the production of endorphins and enkephalins by the body during exercise, which positively affect the mood of a person and the state of the nervous system.
EXERCISE DESCRIPTION |
DOSAGE |
METHODOLOGICALINSTRUCTIONS |
1. Beginning of the lesson. Students carry out the commands: “Stand in one line”, “Equal”, “Attention”. The teacher's greeting follows. |
The “Equal” command is executed clearly - by turning the head towards the guide. At the command “Attention”, the back is straight, all muscles are tense. |
|
2. Functional preparation of the body for the upcoming main load: walking on the outer and inner arches of the foot slow run jogging to the right and to the left high hip running transition to walking. Pulse measurement. At the command of the teacher, change into 4 columns to perform general developmental physical exercises. |
Accompanied by hand movements, raising the knee high. Hands behind head. Don't do it abruptly. The arms are bent at the elbows, the line runs clearly behind the guide. Hands on the belt. The exercise is performed with maximum amplitude. Walking is accompanied by raising the arms through the sides up and down. |
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4. General developmental physical exercises. rotation of the head four counts to the left, then to the right. starting position - hands on the belt. Tilts of the head - at the expense of "one" - to the left, "two" - to the right, "three" - forward, "four" - back |
It is performed smoothly, with maximum stretching of the muscles. The shoulders are motionless, try to reach the shoulders with the ears, the chest with the chin. |
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starting position - feet shoulder width apart. Hands in front of the chest. At the expense of “one-two” - jerks with your hands in front of you, at the expense of “three-four” - jerks with your hands with a turn of the body to the right and left side. starting position - feet shoulder width apart. Raise your right hand up, lower your left hand down. Hand jerks for two counts with a change of hands. starting position - feet shoulder width apart, hands on the belt. At the expense of “one-two” - torso to the left, “three-four” - to the right, “five-six” - forward, “seven-eight” - back. rotation of the pelvis to the right and left sides. sit-ups Rise on toes. Emphasis lying down. Push-ups. Pulse measurement. |
8 times on each leg. |
Perform sharply, with maximum possible amplitude. Hands at shoulder level. The back is straight, do not bend the elbows. Keep your back straight. The depth of inclination should be maximum. Hands on the belt. Hands are extended in front of you. The back is straight, the heels do not tear off the floor. Hands on the belt. The work of the calf muscles is intense. Don't bend. Get as close to the floor as possible. Hands on the belt, jumps are performed as high as possible. |
5. Relaxation exercises. Inhale - raise your hands, exhale - lower. Measure your pulse. |
Perform slowly. Coordinate the rhythm of breathing with the rhythm of the exercises performed. |
ALL THE BEST. PalSecam’ych
Warming up before training in the gym or at home is indispensable. It prepares the body for the next load. Thanks to a set of exercises, there is a gradual warming up of the muscles and the development of joints, blood circulation improves, tissues are saturated with oxygen. This helps to avoid injuries and other unpleasant situations in the process of physical activity.
Warm up is important!
What happens in the body during a warm-up, why is it so important? Its range of action is quite wide:
- Muscles are saturated with oxygen and blood, the skeletal system and organs involved in training are prepared.
- The cardiovascular system is optimized for further loads, while the pulse should not exceed 100 beats per minute.
- Capillaries expand, blood supply improves, metabolic processes accelerate.
- The athlete focuses on the upcoming training, prepares mentally, which increases its effectiveness.
- Joint mobility improves, ligaments gradually stretch, they become more elastic, injuries are prevented when working on simulators or when lifting heavy weights.
- The transmission of nerve impulses is accelerated, neural connections of the brain are stimulated, the state of the nervous system is normalized.
- There is a release of adrenaline and testosterone, this is extremely important during power loads.
What if you don't?
If you start a workout without preheating, then anything can happen:
- As a result of sudden movements, the muscles will stretch, it will take several days for them to recover.
- Joint injuries resulting from excessive loads entail undesirable consequences, up to surgical intervention.
- Improper preparation of the cardiovascular system for physical exercise can lead to athlete fainting.
- Without a good warm-up, increased exercise contributes to an increase in blood pressure.
You can damage the joint even after a warm-up if you exercise outside on a frosty day. In this case, you should wear warm clothes and thermal underwear, use special warming knee pads, and protect all problem areas.
Basic Rules
In order for all the muscles to be as warm as possible by the beginning of the main workout, you should carefully consider and draw up a warm-up plan. When exercising on the street, in the gym, at home, you need to remember the following rules:
- Warm-up exercises cover the entire body, not just selective muscle groups.
- Avoid haste and fuss, it is better to start slowly, gradually accelerating the pace of exercises and range of motion.
- At the initial stage, it is better to perform the most: swing arms and legs, do not make sudden movements.
- The warm-up lasts about 10 minutes, after it is over, you can rest for 3-4 minutes and proceed to the main training program.
Kinds
There are several types of heating load, let's consider them in more detail.
General
It is aimed at sequential warming up of the following muscle groups: neck and shoulder joint, chest, lower back, hips, including warming up the joints of the hands, arms, knees. Performed to bring the pulse to the "working" rate: jumping rope, running with high knees or active walking in place.
Special
It is performed before strength training, lifting heavy weights. It is desirable to reduce the number of repetitions to 10, while the lifted mass should not exceed 20% of the main one. The intensity and complexity of the exercises of this stage is much lower than the total load. Performed back, hips, shins.
Stretching
Exercises are performed with a dynamic load, using the weight of your own body. Static and ballistic stretching are performed only after the main set of exercises.
Hitch
The final stage, which involves phased work with muscle groups and bringing the body back to normal.
The best complexes
In the gym
The following effective exercises are performed:
- Bends and stretches at a low pace. From the starting position - standing, arms raised up, legs apart shoulder-width apart, slowly lowering, "drawing" an arc. We try to touch the floor with our hands and bring them as far as possible without lifting the heels from the floor.
- Lunges back with raised arms. We take each leg alternately back, trying to form an angle between the knee joints of 90 degrees, the weight of the body is maintained on the front leg.
- Shoulder rotations 90 degrees. We perform with our hands raised up at a slow pace.
- Bending from a prone position. We raise the body due to the abdominal muscles, arms extended in front of us.
- Bends lying on the stomach. Raise the chest and legs, stretch the arms forward.
- Jump squats. From the starting position, standing, legs wide apart, arms lowered to the sides, do until the thighs are parallel to the floor. Pushing off, we jump out and stretch our arms to the ceiling.
- Push ups. Keep the body straight, do not bend the lower back.
- Mill. The legs are apart, we bend and try to reach the right toe with our left hand and vice versa.
- Quick side steps. From a standing position, hands on the belt, legs slightly bent, we take each leg alternately to the side. At a fast pace, small jumps are obtained.
- Running in place with a hip lift. You can help yourself with your hands, the whole body warms up.
- Jumps. We bounce and land on the same foot, change the order of the legs, perform at a fast pace.
Before home workouts
Warm-up before training at home for men or women includes the following exercises:
- Walking in place. Hands are on the sides, movements are active, the duration of the exercise is 3-4 minutes.
- Walking with high knees. Run one minute.
- Squats. The heels do not rise, the main emphasis is on them, the back is even, the buttocks are drawn in. Enough 15 times.
- Triceps stretch. We put a straight hand behind the head, we try to press the other hand to ourselves, pressing on the elbow. It is performed 4-5 times.
- Shoulder rotation forward and backward. 12 times in each direction.
- Stretching the chest muscles. We bring our hands back and put them on the belt so that the fingers are pointing down. Slightly pushing the pelvis, pull the chest forward. We repeat 10 times.
- Back stretch. We put our hands clasped into the lock and try to stretch them as far as possible, we round our back.
- Stretching the thigh muscles. In a standing position on one leg, we bend the other at the knee and press it to ourselves. We work on each leg in turn. Feel the stretch in the muscles.
Before a run
The warm-up begins with a sports walk for 100-200 meters, the pace gradually accelerates. Active hand swings, tilting back and forth, right and left help to improve blood circulation. This is followed by a series of squats, and a three-minute run at an average pace completes the warm-up.
These simple preventive measures will save runners from unwanted injuries, sprains, and increase the effectiveness of the run, so warming up should become a habit for every athlete.
For girls
The female body is more vulnerable to excessive stress, so we pay special attention to the warm-up, doing at least 10 minutes. In winter, we increase the duration of the warm-up.
We perform the following exercises 20-30 times:
- rotation of the arms in the hands, elbows, warming up the shoulder joints;
- swing your arms through the sides;
- tilts to the right-left, forward-backward;
- head rotation;
- swing your legs back and forth and to the sides;
- rotational movements in the knee, ankle joint;
- torso twists;
- circular movements of the pelvis;
- squats.
To warm up the shoulder girdle, you can use a gymnastic stick, and small dumbbells will not be superfluous. After such exercises, the body will prepare for further loads and will pleasantly surprise you with excellent results!
Video
In this video - a universal warm-up before training.