A healthy lifestyle is very useful for all people, as it allows you not only to look good, but also to feel great. Therefore, everyone should think about how to spend some of their time on training that will strengthen your muscles, relieve you of excess fat, improve the functioning of the heart and other organs. However, most people find excuses for themselves. They do not play sports for the reason that going to the gym is expensive, uncomfortable, long, and so on. Everyone returns home from work late and no longer wants anything but rest. But this is the wrong way, and you can always find time for a little training. And it’s not at all necessary to sign up for a gym, because it’s quite possible to train at home. Only here you need to be extremely careful, since you will not have a coach who will show and explain everything to you, and many people can get injured after the first lesson. The main reason is the lack of a warm-up. But warming up is the most important part of training, it tones up your muscles, warms and stretches them, and allows the heart to adapt to increased loads. All in all, this is an incredibly useful thing. And in this article you will find out what a standard workout should look like before training at home.
Leaning forward
Warm up before training at home should consist of a set of different exercises, each of which must be performed for a short period of time. For example, it is recommended to start with tilts forward from a standing position. You need to bend at regular intervals and touch the floor with your fingers between your legs, spaced shoulder-width apart. It is recommended to do this exercise for about thirty seconds, after which you can immediately proceed to the next. As you understand, warming up before training at home does not imply large intervals between exercises, since each of them is done very quickly.
Knees
The next thirty seconds that your warm-up will work out before training at home should include lifting your knees from the same standing position. Only this time, your legs should not be shoulder width apart, but together - so you can achieve good muscle stretch and calmly maintain balance while standing on one leg. So, start by lifting one leg up, bending it at the knee, while grabbing the knee with both hands and push it to you. Initially, you can feel the discomfort that will pass almost immediately. This means that your muscles were not ready for serious exercises, but warming them up will prepare them. Change your leg and repeat this procedure several times. Warming up before training at home for girls can end this. Guys can try to complicate their task by using weighting agents.
Sideways
The warm-up before training at home for men may differ from that offered for women, because often people of different sexes work on different muscle groups, and also need a different load on these same muscles to warm them up. But the exercises as a whole will be the same for them, just men, where possible, can complicate the process, and where this will not work, use additional accessories, such as weighting or dumbbells.
But it’s time to return directly to the content of the workout itself. The next exercise will take you the same thirty seconds, and here you need to carry out tilts to the side, without taking your legs off the floor. This will allow you to warm the oblique muscles. To complicate the exercise, you can do the following: when tilting sideways, raise the opposite arm above your head, while doing not one, but two springy tilts, before returning to the starting position. This is how the warm-up should take place before training at home. Photos of various sports professionals can help you understand what you need to strive for and how to perform the exercises.
Circular motion of the hands
What else does a warm-up before training at home consist of? The start of the warm-up has already been completed, but there are still enough exercises ahead that will help you warm up your muscles before training. Now it’s the turn of the shoulders, which can also be heavily loaded. To stretch them, you need to make circular rotations with your hands both forward and backward. You can do this in turn or complicate your task by rotating with both hands at the same time. This exercise should not cause you much difficulty, but then you will be grateful to him when, after heavy loads on the shoulders, they will hurt much less. A warm-up before training at home for girls can also include this exercise, since even first-graders in physical education classes offer to perform it.
Body raises
The warm-up before training at home for beginners must necessarily include an exercise that will warm up the abdominal muscles, since this is a very important muscle group. They participate in almost all the exercises of the training itself, so the press needs to be strengthened in the first place. This exercise should be performed for a longer period of time - about two minutes. You need to lie on the floor, stretch your legs, and then lift the body and look at the socks of your legs. This will have a light effect on the abdominal muscles. If you do not feel any effect on your abdominal muscles, you can gradually increase the angle of elevation of the body. It all depends on your individual characteristics. You can even lift the body to an angle of ninety degrees, and then reach for your toes if you feel that you are capable of it.
Body and head lift
The exercise will be similar to the previous one, only this time you need to lie on your stomach and at the same time raise your head with shoulders and one of your legs. This exercise is recommended less than the previous one. The ideal time would be about sixty seconds. If you think that one leg will not be enough, you can lift both at once and hold them in the air for as long as possible. Then you can start to spread your arms to the sides or even fold them behind your head, but just do not overdo it. Remember that this is a warm-up, not the training itself, and your task is not to develop muscles, but only to stretch them.
Leg lift
The next exercise also needs to be performed within a minute and also from a prone position. Only this time, you will need to lie on your side with one hand under your head to keep it on weight. The essence of the exercise is that you raise one leg up, hold it in the air and lower it back. Do this for thirty seconds, and then roll over to the other side, take a similar position and raise the other leg.
Push ups
Another exercise that will help you warm up properly and warm up your body’s muscles is push-ups. Once again, you should remind yourself that so far you are not doing full exercises, but only warming up. Therefore, limit yourself to one minute, take your time and do not overdo it. Take a position that will be most convenient for you, and do push-ups at a free pace. This exercise affects several muscle groups at once, some of which you have already kneaded before, so there is no danger that you will put too much strain on them.
End Workout - Cardio
The last and final stage of the training will be slightly different from the previous ones. All previously done exercises were designed to ensure that your muscles are stretched, warmed up, properly stretched, after which you can strain them without the threat of damage, stretching or tearing. But that's not all the workout is for. As mentioned earlier, not only your muscles, but also your heart (which is also a muscle) are subjected to a serious load during heavy exercises. But you won’t be able to stretch it using standard methods, so you will have to resort to a special training, before which there is a cardio prefix. Its essence is to slightly increase the load on your heart, so that it is ready for the heavy exercises that you are going to perform. Cardio warm-up is quite simple: for about three minutes you need to alternately run on the spot and jump. This combination will give you the desired result, and during training you will no longer experience heart problems, suffocate, feel pain in the chest, side, and so on.