An obligatory part of training is a warm-up. If you do not pay significant attention to it, then with each lesson the risk of getting injured increases. No wonder professional athletes do not cross the main part of the training until they warm up the tendons, muscles, ligaments, cartilage, intervertebral discs and connective tissues.
Warming up before training helps the body to tune in to the subsequent load. In everyday life, a person usually does not overwork himself, so if you immediately go to classes without warming up, you can greatly undermine your health. So, the consequences can be the following: fractures, sprains, heart overload, shortness of breath, dizziness, etc. But if you do the workout before strength training without fail, then you have insured yourself from all these problems.
What happens during a warm-up? Body temperature begins to gradually increase by about three degrees, blood circulation improves, muscles become more elastic, endurance increases significantly. Thanks to this, the body gets less tired during training than if you were training without preparation.
Warm up before training should begin at a calm pace. Then the intensity must be increased. It is better to start the warm-up with light aerobic movements, for example, jumping in place, swinging legs and arms, running, squats, push-ups. If you have the opportunity to exercise on a stationary bike, ellipse or stepper, then they are also well suited to warm up the body. Alternatively, you can use rope jumping. Warm up before training takes about 10-15 minutes.
To warm up, you can perform joint gymnastics. At first glance, all movements are very light, but they help to work out the ligaments and joints. The number of repetitions 4-5 times. Stand straight, circle your head alternately in each direction. Then the head tilts left – right, back and forth. Move your shoulders up and down, back and forth. Stretch your arms in front of you, make rotational movements in your wrists, elbows, shoulders - alternately in each direction. Tilt the case forward, rotate it with maximum amplitude in a circle. Also move your hips alternately in both directions. Stand on the right foot, lift the left up. Do circular movements in the thigh, knee, ankle in each side. Repeat the same with your left foot.
Be sure to include a stretch at the beginning of your workout. It is necessary to work out the main muscle groups of the legs, arms, back, chest and abdomen. Each person has his own flexibility, so even if you do not have a good stretch, do not neglect it. She will prepare joints and ligaments for loads.
Stretching before a workout may include the following steps. Stand straight, exhale, tilt the body to your feet. With your palms, grab your shins and pull your chest to your hips. After a minute, take a breath. Stand on the right leg, bend the left knee and grasp the sock with the palm of your hand. Pull the heel towards the buttock. Repeat stretching to the right thigh. Raise your hands up, while inhaling the body, turn right, leaving the hips in place. Unscrew as you exhale, then turn left again. Tilt the body to the right on the exhale, with a breath, straighten. Repeat the tilt to the left. Lower the housing forward, placing it parallel to the floor, reach for your hands.
Properly performed warm-up before training will help make the subsequent lesson the most effective. Of course, you do not need to think that now you can take on any load and at the same time you will feel great, do not hurt anything. It is always necessary to observe safety precautions during training and know the measure. Then classes will really give pleasure, and give the desired effect.