Going in for sports is not only a wonderful way to get in order and tighten your shape, but also a good method to get rid of everyday everyday thoughts for a while and allow yourself to indulge in the pleasure of physical training. Few of the beginners know that a good workout before exercises is the key to a successful result of the classes. Therefore, it is important to determine for yourself the complex of actions necessary for warming up, which help prepare the body for work on strengthening muscles.
The need for warm-up
What is the importance and obligatory nature of the exercises that knead the muscles and ligaments of the joints of all groups of the human body?
Firstly, this is a prerequisite for any workout, observed in order to avoid various stretch marks and uncomfortable pain during a sharp start to work with weight.
Secondly, warm-up exercises help to warm up and directly prepare the muscles and ligaments for the beginning of physical labor.
Thirdly, muscles warmed up by kneading actions are much more susceptible to subsequent basic exercises with a load, which undoubtedly leads to a faster and better result from physical exercises in general.
On average, it’s enough to master the basic 10 exercises for warming up to prepare for the main training activities.
General cardiac workout
The most effective method of warming up and working out the whole body muscles is nothing more than a jog. This is the main and primary exercise for warming up in an integrated system. If classes are performed in the gym, a treadmill for workers to help their body. If fitness is carried out at home, you need to jog along the local streets. Moreover, running in the fresh air is much more useful than indoors. Such a walk at a running pace will contribute not only to an excellent warm-up, but also to cheer up the athlete before hard work.
Neck warm up
Before a workout , you should always start exercises for warming up from the upper body, or rather from the top of the head. Having stood in a position with legs shoulder-width apart and hands on the sides, it is necessary to concentrate on the work of the neck joints, turning the head slowly in a circular motion, first clockwise, then against it. This will allow you to stretch and “crunch” stagnant salt deposits in the upper part of the spine and slightly relieve it. You can repeat the movement 10-15 times in each direction.
Shoulder joints warm-up
A fairly simple, but quite effective method for heating the shoulder joints is their rotation back and forth in the group. At the same time, hands can be either lowered down or tassels placed against the collarbone for ease of rotation. The shoulders and forearms involved in the work, when doing this warm-up exercise, are well stretched and counteract the possible subsequent tearing of the muscles of the shoulders and forearms when the student proceeds to perform the main actions from the training program.
Upper limbs warm up
A set of exercises for warming up continues with a transition from shoulders to arms with the mandatory study of wrist and elbow joints. Without changing your starting position and doing a repeat of 10-15 times, as in the case of the previous exercise, you need to do the rotation of the hands with the cams clamped, first away from you, then towards yourself. Such an action will help to avoid discomfort when performing subsequent exercises in the form of push-ups from the floor, for example. Then, in the same sequence, you need to work out the elbow joints, rotating the arms bent at the elbow in the inner side to the body, and then in the opposite direction from the outside. This will facilitate further work of the hands with dumbbells.
Chest warming up
As for the chest, here you need to work out the external and internal bendability and extensibility of the body. In the initial position with legs shoulder-width apart, perform manipulation in motion with the coverage of his own body, as if hugging himself. Hands should be pressed to the chest as much as possible and stretched to the back, try to cover the body as far as possible. This will relax the spine, gently pull the axillary zones, straighten the muscles in the area of the shoulder blades. After this, it is necessary to perform the opposite, opposite action, taking extended arms back behind the back with attempts to cross them in a position perpendicular to the back. For those who do not allow stretching, the perpendicular will not work, but you need to try to slowly and gradually strive for it - so the chest will open, the muscles will stretch, and working further with physical activity will be much simpler and easier.
Lumbar and lateral muscle warm-up
An important exercise from the list for warming up are the slopes for stretching the lumbar and lateral muscles. Well-known and beloved by everyone, the slopes are not difficult to perform, but they are very effective in their influence on the study of the basis of the body. Cycle the oblique muscles of the abdominal press and the rear lumbar lateral straight lines will help alternating tilts to the right and left 10-12 times on each side. Perform the exercise while standing in the position of the feet shoulder width apart and with your hands resting on the sides. Movements are performed smoothly and slowly. To complement this complex will help the slopes back and forth in the same number of times, which will work out and warm the abdominal muscles and stretch the lumbar. To consolidate the result, you can perform the exercise in the form of the good old "mill", which will not only strain the muscles of the entire body, but also stretch the lumbar and bring it into combat readiness for new, more difficult exercises with weighting materials.
Hip Joint
Kneading the muscles and the joints of the hip section itself is not particularly difficult, since the exercises are performed in the supine position. It helps to prepare the pelvis for a more active strength exercise, alternately raising the straightened leg to a right angle with the perpendicular to the floor and slowly returning it to its original position. In the approach, 10 times for each leg, the pelvic muscles will warm up and will be more susceptible to performing more complicated actions.
You can also pull the legs bent at the knee to the chest, alternately changing the position of the left and right. In the complex, these actions activate the saturation of muscles with oxygen, stretch them and serve as an excellent basis for continuing to work on them in the development of more complex tasks after warming up and exercising at home.
Knee Joint Warm Up
Exercising the knee joints before serious physical exertion with heavy weight, for example, before squats in the Smith installation or lunges with dumbbells in motion, is simply necessary to avoid any physical injuries. The first thing that helps to develop ligaments in the area of the patella is the joint rotation of the knees alternately first in one direction (10-12 circular movements), then in the other (the same amount). The knees connected at the same time in a slightly bent position provoke increased blood circulation in this area and warming of the ligaments. Another excellent movement as an exercise to warm up the knee joints is to alternately pull the legs bent at the knee to the chest while standing.
Ankle Workout
Kneading ankles helps the movement of the internal and external eversion of the feet. It is most convenient to perform such an exercise, of course, barefoot or in socks, meaning without shoes. Having put your legs close to each other with the distance between them in one foot, you need to turn them so that the emphasis is placed on the outside of the ankle, then return to its original position. After repeating this movement up to ten times, go to the inner eversion, having previously spread the legs wider and working in the opposite direction, emphasizing the pressure by the weight of the body on the inner rib of the foot.
Warm up your feet
What warm-up and exercises of which plan involves warming up your feet? The simplest and most effective movement is to lift the body on the toes and return to its original position. In this case, the starting position consists in legs closed together without a gap between them and the position of the hands in focus on the sides. On account of the "time" the case rises against the floor on socks, on the account of "two" - it falls to the floor. The same thing happens in the work of the feet, when the exercise of supporting the heel is performed: on the account “once” the body is pulled back, the socks are torn off the floor, completely transferring the weight of the body to the heels, and on the account “two” they return to their original position. You can also work with slow and accurate so-called rolling from the position on the toes to the position on the heels and vice versa. In the approach, at ten counts at a time, the feet flex well and are well prepared for further physical work with the legs and not only.
Thus, the complex of kneading exercises is not at all complicated, but very effective. It can be performed both during fitness classes in the gym, and when working on yourself and sculpting your body at home or in the fresh air.