WORKOUT BEFORE TRAINING
And indeed, most visitors to the gyms neglect to perform a full-fledged warm-up before training, at best they will sit down a couple of times and hang on the bar a little. If you pay attention to mother nature, we note that only the awakened cat, wide-eyed, slowly and gracefully pulls out all four paws, and, rising, arches the back of the arc so that after a few moments take the raised pelvis backwards, simultaneously pressing the body to the ground. With these simple movements, the animal prepares each muscle, ligament and tendon for further action.
The essence of any warm-up is warming up and stretching the target muscles, as well as preparing the cardiovascular and nervous systems for intensive work so that the workout is as efficient and safe as possible. Performing simple sets of exercises, you can ensure that the necessary muscles will be stretched and warmed up, which means they are prepared for hard work.
Why do we need stretching?
Our muscles, ligaments, tendons and joints of the joints have a certain flexibility. Under the action of various factors, they can become more rigid, limiting the range of movements, or, on the contrary, stretch out, increasing the range of movement and the ability to contract additional muscle fibers. Therefore, warming up before training allows you to improve its quality.
In addition, stretching makes training safer. Working with large weights, you make your muscles contract. While any careless movement can lead to their stretching under the weight of the projectile. Therefore, regularly doing warm-up, you stretch the muscles and the body has time to prepare for a heavy load, and the risk of stretching the muscle fibers will be minimal.
Why do you need warming up?
Heating muscles in the process of doing the warm-up, makes them more flexible and elastic, which increases their strength and protects against injury.
In addition, warm up:
speeds up the heartbeat, which smoothes the transition to large loads for the heart
increases blood flow to the muscles
prepares the nervous system for work
improves coordination of movements
Do not tighten the workout, 5-10 light exercises are enough for 10 minutes
Warm up to the feeling of “warming up” muscles or the appearance of first sweat.
Always warm up in cold weather, or with age or after a trauma.
What exercises to do during the warm-up
It is better to start the warm-up with light exercises: slowly roll your head to the sides, stretching the neck muscles, make several series of swing movements with your hands (to the sides and alternately up and down), then turn your torso in different directions. After this, do 10-20 squats. General principle: move from top to bottom.
The next step is a general light stretch:
Doing: Stand with your legs together. Bend forward, trying to touch the floor with your fingers or palms in front of your legs. Bend the head as close as possible to the legs. Hold this position for 15–30 seconds to stretch your hamstrings and lower back, then slowly straighten up and relax.
Fulfillment: Stand straight, legs slightly wider than shoulders, arms lowered along torso. Raise your right hand above your head and slowly lean to the left, lowering your left hand along your hip. Bend as far as possible and in this position, hold 15-30s to stretch the obliques. Return to the starting position and tilt the other way.
Vis on a horizontal bar
Fulfillment: Take a comfortable grip on the crossbar and lift the legs off the floor, bending them at the knees. Hold this position for 30-40s to pull the spine and the entire upper body.
Doing: Sit on the floor and fold your legs in front of you so that your feet touch. Grasp your socks and try to move your legs as close as possible to your groin. Relax your leg muscles and try to lower your knees as close to the floor as possible. If you can’t do it with the strength of your leg muscles, then help yourself with your elbows by pushing your knees. Hold this position for 30-60s to pull the muscles of the inner surface of the thigh.
Exercise for stretching the quadriceps
Doing: Kneel down so that you can sit between your feet. Rest your hands on the floor behind your back and lean back as much as possible, feeling the squeezing of the outer thigh muscles. Hold this position for 30-60s, then slowly stand up.
And you can finish the workout with 3-5 minutes of aerobic exercise, say, jump with a rope or twist the exercise bike pedals. You can and run through the track, but if only after that there will be no “strength” training.
This is only a small fraction of the exercises in order for you to be able to warm up properly, so you can safely replace them with others. Much more important is not a set of exercises, but the fact of a high-quality workout. Just 10 minutes and your body will be ready for training, and stretching and injuries will bypass you.