Each person who has decided to improve the flexibility of their own body needs to understand how to warm up their muscles before stretching. Trying to move into a twine pose without prior preparation, a training enthusiast risks getting an unpleasant accidental injury. It is advisable to carry out a preliminary warm-up in the course of preparing for a lesson not only in stretching, but also in any other sport. Let's find out how to achieve high-quality muscle warming before stretching to twine.
Why pre-heat the body?
Warming up before stretching helps to prepare muscle fibers and ligament tissues for load perception. Local structures relax qualitatively and become more elastic. The combination of these points reduces the risk of injury.
During preheating before stretching, the twine has a tonic effect on the blood vessels. Accordingly, negative loads on the heart are noticeably reduced. Tissues that are exposed to stress during exercise are better oxygenated. The level of stamina increases during active training.
Warming up before stretching looks like a good method of psychological preparation. Such actions provide an opportunity to mentally tune in to the perception of the upcoming loads. As a result, there is an increase in concentration of attention on observing the correct technique for performing stretching exercises.
Priority steps
Starting to warm up before stretching, first perform a set of active body movements with maintaining high intensity. We are talking about running in place, rotating the lower extremities in a wide range, raising the knees to chest level. It is also useful to jump with a rope for a few minutes. Finally, complete a series of deep squats. The main task here is to create a feeling of slight heat in the limbs. The presence of the effect indicates good muscle warming, which allows you to move on to more complex exercises.
Butterfly Exercise
After completing the above set of actions, proceed to the next exercise. Take a sitting position on a gymnastic mat. Bend your legs in front of you, aligning your feet and placing your knees in opposite directions. Shins should lightly touch the surface of the floor. Try to keep your back straight. Start gently swinging your lower limbs up and down, like flapping the wings of a butterfly. Move your knees up and down for several minutes.
Warming up before stretching according to the marked scheme makes it possible to properly relax the muscles and ligaments in the inguinal zone. It is this area that is most often injured if the athlete neglects the preparation of the muscles to absorb loads before performing the twine.
Lunges forward
How to warm up muscles before stretching? To achieve the desired result will allow movement in the pose of the runner at the start. Take an upright body position. Gently take a wide step with your right foot in the frontal direction, firmly resting your foot on the floor. Move your left limb onto your toe. Place your palms in front of you at the level of the foot extended forward. The thigh of the right leg should be parallel to the floor. Keeping your back straight, slowly pull the toe of your left leg back. Feel the back of the thigh stretch. Then stand up and again lunge forward with the change of lower limbs.
Body tilts in a sitting position
Sit comfortably on the gymnastic mat. Keep your back in an even position. Flatten your lower limbs and stretch in front of you. Avoid bending your legs at the knees. From this position, gently tilt the housing forward. Perform a quality deflection in the lumbar region. Stretch your head in the direction of the feet. Stretch your arms and stretch in the front direction, parallel to the floor. Do the exercise every time you plan to stretch your body. The ultimate goal of the training is the adoption of a position when the stomach and head lie freely on level legs.
Useful Tips
To achieve good muscle warming before stretching, use the following tips:
- Have fun in the evening. After moderate physical activity received during the day, the muscles perceive exercises much better. Accordingly, the training is more effective.
- Perform warm-up muscles in comfortable clothing that provides increased comfort and does not constrain movement. Shoes are optional. It’s better to train barefoot, laying a gymnastic mat on the floor.
- A good alternative to performing a set of exercises to warm up the muscles is a bath. Sit in warm water before your planned stretching for 15-20 minutes. Then, thoroughly wipe the body with a towel, put on sportswear and go directly to the workout.
Finally
The marked exercises are perfect for warming up the muscles for those who are just beginning to comprehend the features of moving into a twine pose. Regular execution of the complex of movements makes it possible to thoroughly work out the target muscles, ligaments and joints. Flexibility will noticeably improve over time. Perform warm-up exercises smoothly and slowly, controlling each action, which will avoid the development of an unpleasant pain syndrome.