How to warm up before exercising. Joint warm-up

12.03.202027.05.2017

A 10-minute warm-up helps to enrich the muscles with oxygen, accelerates blood circulation, and increases body temperature, which is a good warm-up before training.

How to warm up muscles before training. Where do we start:

1. Neck. We stand up straight, hold the back of the head with our palms, then press on it and lower the chin to the chest. We linger for a few minutes. Circular movements head at a slow pace: we stand up straight, begin to perform circular head movements (10 times in each direction).

2. Shoulders. Stand up straight, put your palms on your shoulders, perform circular movements back and forth 10-15 times.

3. Trapezius muscle. We stand up straight, with our right hand we tilt our head to the left (to the shoulder), linger for 5 seconds and return to initial position, repeat the same action in one direction at least 5 times. Do the same with the other side.

4. Muscles of the chest. Find a support, for example, a wall, lean against it with both hands as much as possible until you feel tension in the pectoral muscles. Hold for 10 seconds, repeat at least 5-7 times. You can also do this exercise: stand up straight, take your hands in the lock from behind and pull them back. Hold this position for a few seconds and repeat 4 more times.

With serious training aimed at the result, you have to practice at the limit of your own capabilities. Muscles, joints and tendons experience such tension that they cannot endure in ordinary life.

Let's remember why muscles grow. In the course of working with a lot of weight, muscle fibers receive microtraumas, the body seeks to restore them, taking into account the fact that ruptures can be repeated.

Accordingly, in the process of recovery, the body builds up muscles, they become more powerful and large. In an unheated muscle, the fibers begin to break down prematurely, without “feeling” the weight.

Thanks to the right warm-up:

The body moves from a resting state to an active state	Training involves the work of the body in a stressful state. Warm-up helps to mobilize the body and prepare it for serious stress.
Warm joints are more abundantly lubricated	This helps to avoid injuries that are possible with stress on the joints. Including the likelihood of a crunch or clicking in them, which can bring a lot of problems, will be reduced.
Cartilage wears out more slowly
Obstacles to tendon ruptures are created	They become more elastic.
Non-traumatic muscle strain occurs	Untrained muscles can easily tear or pull, which will take you out of your training routine for months or even years.

Remember: without a warm-up, we prematurely injure muscles, do not achieve a surge in the blood of those hormones that are responsible for increasing strength and muscle mass.

Features of warming up before strength training

Heavy weight training is a serious test for the body, so it must be prepared for work. With strength training, the risk of injury increases significantly.

Warm up for fifteen to twenty minutes. It should start with five minutes of jogging with slight accelerations. At the second stage, we knead the joints: first upper part body, gradually descend to the feet.

Particular attention should be paid to this part of the warm-up: even when performing a regular standing press, we put a serious load on our legs. The joints are warmed up by circular multidirectional movements of the palms.

Having stretched the joints, we move on to the muscles. First you need to perform simple exercises: tilts, circular movements. Thus, we prepare the back for power loads. Particular care should be taken to warm up the muscles that will be loaded in the current workout. They need to do a kind of mini-massage, consisting of kneading and rubbing.

Final warm-up before power approaches- work with dumbbells of several kilograms. Here you need to consider the type of exercise performed after the warm-up. Let's say if you intend to press from the chest, the best warm-up option would be ten to twenty reps with small dumbbells. The muscles will warm up, and you will hardly feel the load.

When warming up before strength training, it is important that the body warms up to a light perspiration, the body must mobilize and prepare for stress.

Basic Rules

For a good warm-up of the whole body, observe the following points:

You need to do the exercises slowly, trying to feel the muscles, ligaments, bringing the execution technique to filigree.
There is no need to be afraid if a crunch is felt in the joints: this will soon pass. A crunch in the joints is an indicator of their revival, work.
First, a general warm-up is performed, which accelerates all body systems to readiness for stress, warms up the ligaments and muscles, increases the heart rate, and speeds up the metabolism.
The general warm-up should include exercises aimed at the following groups of ligaments and muscles, in particular: rotational and oblique movements of the hands, head, shoulders, hip joint, knees, ankles, torso, slow running, running in place with high knees, low jumps with or without a rope.
After completing the general warm-up, it is time for a special (lead-up) warm-up, which is already aimed at direct preparation for the exercises planned to be performed in training. For example, if in the program you planned squats with a barbell of one hundred kilograms, before them you should do a warm-up set with a weight of 30-50 kg, with a number of repetitions - 10-15.
Lead-up warm-up is performed immediately before each new program exercise.
When warming up, it is desirable to bring the heart rate up to one hundred beats per minute: this indicator in itself means that the body is ready for the main workout. After completing all the strength training exercises, you need to do a few relaxing exercises - the so-called hitch.

Ready muscles allow you to perform the exercise more correctly, respectively, and the effectiveness of the training will be higher. Those who have been involved in weightlifting have probably noticed that doing the second approach is much easier than the first.

Exercises to prepare the body for stress

Neck and head tilts

Starting position - we stand straight, we hold our arms along the body. Relaxing the muscles, slowly lower the head down, touch the pectoral muscles with the chin, then tilt the head twenty degrees back and retract it, just as a turtle retracts its head into the shell. In this case, you should not turn your head back as much as possible.

Another important point: you need to do the exercise not through pain, but until a pleasant feeling in the neck. In each position, it is necessary to linger for five to ten seconds, then return to the starting position.

head turns

The starting position is standard - we stand, the back is straight. We begin to turn our head to the left, without lowering our chin. We pull the muscles to a slight tension, then linger for ten seconds and return to the starting position. We repeat the movement, but this time to the right.

Head rotation

The starting position is standard. We lower our head down, touch the chest with our chin and begin to slowly rotate our head to the left, when the chin reaches the shoulder, we tilt our head back a little and complete the rotation. Ten repetitions in one direction and the other.

For the trapezius muscle

We lower our head to the right, hold it in this position for ten seconds, repeat to the left. When performing the exercise, you should not try to reach your shoulders with your ear: this can cause injury. Ten repetitions in each direction will be enough.

For pectoral muscles

Everyone knows the exercise called "push-ups from the wall." We approach the wall, lean on it with our palms. Leaning towards the wall. Be sure to feel how the pectoral muscle tenses. Ten push-ups are enough.

For stomach and back

In this case, you can not do without auxiliary equipment: we need a pole. We approach the pole, we take it with one hand. We begin to bend the torso forward, while the legs remain in place, the knees are not bent, and the pelvis is thrown back. This position allows the back muscles to stretch perfectly. Returning to the starting position, change the hand. You need to do five to six repetitions on the left and right hands.

In the presence of a horizontal bar, you can perform the following exercise for the back and abdomen: we hang on the horizontal bar and with all our might stretch our legs to the floor. Hold on for thirty seconds.

Tilts back, forward and to the sides, as well as all kinds of twisting of the body, superbly warm up the muscles of the back and abdomen.

For triceps

This exercise can be performed in a standing or sitting position. We raise the right hand up and bend it, touch the gap between the shoulder blades with the palm of our hand. With the left hand, we take the elbow with the right and press it down a little, lowering right hand as low as possible. Then we change the position of the hands, repeat the movement. Six to eight repetitions for each hand.

For the shoulder joint

Starting position - stand straight, feet shoulder-width apart, arms extended along the body. With two hands we begin to perform circular rotations to one side and the other. 8-10 repetitions.

For deltas

The exercise can be performed both standing and sitting. Keep your back straight, bend your right arm at the elbow so that the forearm is parallel to the floor. We pull the right hand with the left hand, at the same time turning the body to the left. You need to perform the exercise at a leisurely pace.

For legs

Lunges - perfect exercise to warm up the leg muscles. Lunges can be done both directly and to the sides, the main thing is to arch your back and pull your legs.

For the knee joint

We take the knee with both hands and begin to carry out rotational movements in one direction and the other. We change the leg. It is necessary to perform fifteen exercises on each side.

Another great exercise to warm up the knee joint. We squat, put our hands on our knees, keep our back straight. We begin to rotate the knees inward, then outward. Ten to fifteen repetitions will be enough.

Athletes who are building muscle mass should not do long runs during the warm-up.

Conclusion

Without a proper warm-up, every workout can be more trouble than it's worth.
It is worth paying attention to absolutely all parts of the body, and the working muscles doubly.
Warm-up will keep you healthy for a long time.
After training, it is recommended to perform a hitch, which will help the body return to normal.

Looking for something new in warming up your body before a workout? Look at the following picture:

Personal trainer pharmacist, nutritionist

Compiles and conducts personal training programs for physique correction. Specializes in sports traumatology, physiotherapy. Engaged in sessions of classical medical and sports massage.

The key to a successful, effective and productive training is competently and correctly executed warm-up. It has a direct impact not only on the effectiveness, but also on the safety of training, allowing you to distribute the load. In addition, thanks to the warm-up, the recovery process after exercise is much faster. Training without a warm-up cannot be considered complete.

It is not uncommon for many beginners and some experienced athletes to skip the warm-up, starting with the basic exercises. This is a fundamentally wrong approach. The warm-up performed before training is not just an integral part of sports training, but its most important element. It prepares the body for the upcoming stress. Therefore, the warm-up directly depends on how effective the lesson will be.

Start off good workout needed only with warm-up exercises. It is a mistake to consider their implementation a waste of time. Basically, this opinion is based on the belief that during the warm-up there is no build-up. muscle tissue, no reset excess weight. Everything is a little different. If the warm-up is done correctly, it contributes to the accumulation a large number forces required to pump up muscles, or perform weight loss exercises when a person wants to get rid of extra pounds.

The set of exercises included in the warm-up solves a wide range of problems:

prepares both the muscular and skeletal systems, as well as all the organs involved in the training;
renders aerobic exercise, saturates muscles with oxygen and blood;
expands the capillaries, increases the pulse, preparing the vessels and the heart muscle for stress;
prevents injury while lifting heavy weights or working on simulators;
provides an additional release of testosterone with adrenaline;
brings the nervous sympathetic system into tone;
accelerates cellular metabolism;
increases the elasticity of muscles and ligaments;
increases joint mobility;
accelerates the transmission of nerve impulses;
allows you to fully concentrate on the upcoming workout.

A quality warm-up before training helps to achieve the goal set for the athlete. If this power training, then the correct mood and preparation of the body allow you to do exercises with maximum impact, raise big weight. For the role of warm-up exercises is also great. They give every movement confidence, make the body even more dexterous, increase flexibility.

It's not enough to just do warm-up exercises, you still need to choose them correctly. There is no single and universal system that is suitable for a particular training. The athlete must independently find the ideal complex for himself, selecting exercises that most effectively reveal the potential, helping to achieve the set sports goals. It is necessary to take into account not only the sport, but also physiological individual characteristics.

An important role is played by the physique, the degree of joint mobility, the condition of the ligaments, as well as other factors that affect which organs and muscles need more attention. It is required to have a clear idea of the expected result. A warm-up can serve to lightly warm up the body or fill a certain muscle group that will be involved in the training with blood.

Each athlete, of course, decides what the warm-up will be. The main thing is to know both the theoretical and practical base. This, first of all, concerns the idea of various complexes of warm-up exercises.

Warm-up happens:

General. Serves to warm up and prepare the body.
Special. It is performed, as a rule, before a certain exercise, has similar features with training movements.
For stretching. Increases muscle extensibility, increases joint mobility.

The most universal, that is, suitable for almost everyone, is considered a general (classical) warm-up. It also includes stretching.

Classic warm-up

It is a set of the following exercises:

aerobic - running, jumping rope;
for warming up the muscles of the trunk, legs, arms;
to increase the degree of mobility and flexibility of the joints.

Important to remember

All dynamic warm-up exercises, including running with jumps, should be performed without muscle tension and any forcing. The pace must be kept average. This does not mean that they should be slow and apathetic. Such a warm-up is called "sluggish".

Along with jumping and running, the general warm-up involves the following:

squats;
slopes;
body rotation;
exercises in the supine position;
knee lift;
walk in place.

The complex is a set of exercises, each of which is aimed at working out a specific muscle group:

Shoulders. Lower your chin, press it to your chest, tilt your head back. Also do neck rotations.
Breast. Put your palm on the wall, lean forward and slightly to the side so that tension is felt, linger a little, then do the same procedure on the other side. It helps to cope with the task and pulling up the hands clenched into the lock behind the back.
Back. Use a pole or pole. Grasp it with one hand, pull back the body, while straightening the legs so that both stretching and tension are felt. Hold a little in the final position, repeat the same steps on the second half of the dorsal muscles.
Stomach. bent in elbow joint put your hand on the belt, and stretch the free one up, lean to the side, while trying to stretch the raised arm as far as possible. Change hands, do the same actions, but in the opposite direction.
Shoulders. Raise your hands to the level shoulder girdle. Rotate the upper part of the body until it stops, changing sides one by one.
Legs. Do lunges with your feet back, forward, to the sides. Stepping back, bend the other leg at the knee joint. Lunges to the sides differ only in the direction of movement, forward - in the length of the step, which should be maximum.
Anterior thigh muscles. Raise your leg back, grab it with your hand in the ankle area.

In this complex, exercises are perfectly balanced, which allow for a high-quality warm-up and stretching of all major muscle groups. Its implementation before the training will affect the productivity of classes. They will become more productive and efficient. The total recommended warm-up duration is a quarter of an hour. If you spend more time, there is a chance of causing premature fatigue.

Warm up before running

Warming up is required as in classes held in gym as well as when running. Warmed muscles become the main key to the success of a run. Both professionals and amateurs are engaged in running. Therefore, the question is what should be proper warm-up is quite relevant.

Warming up before a run is best to start with a walk for a distance of 100 to 200 meters, gradually increasing the pace. To increase the rate of blood supply, you need to swing your arms, tilt back, forward, to the left and right side. It is recommended to complete the warm-up with squats. An alternative would be a two- or three-minute jog.

These fairly simple exercises do not cause any difficulties in execution, quickly become a habit for runners, allow you to increase performance and run time, and protect you from the risk of injury.

Morning exercise - the key to vigor and health How to get on the bridge quickly while standing?

Correct warm-up before workout prepares the body, making exercise more effective. Many beginners neglect the development of muscles and joints, because they consider it a waste of time. As a result, they get injured and stop playing sports. But if you warm up the body well, blood circulation will increase and heartbeat, and the tendons and ligaments will prepare for strength and cardio.

The benefits of warming up before a workout are enormous. You not only reduce the risk of sprains and injuries, but also increase your strength capabilities, reduce the load on cardiovascular system, increase endurance, improve coordination and attention. Even light warm-up exercises provoke the release of adrenaline into the blood, which makes it easier to cope with a workout of any complexity. In addition, you will speed up metabolic processes. Let's find out why so many people skip warm-ups and what the consequences might be. How to properly warm up to increase the effectiveness of the workout? And why warm-up benefits the body and the body as a whole? Following the recommendations experienced trainers, you will get the maximum result from physical activity for a short period of time. Take care of your health!

As practice shows, 95% of people who visit the gym forget to warm up before training or simply do not want to. What for? After all, it does not help to lose weight or build up muscle mass Which means there is no point in wasting time on it.

In fact, warming up has a lot of advantages:

increases power capabilities;
optimizes the activity of the cardiovascular system;
saturates the muscles with nutrients and oxygen;
promotes the production of hormones that are responsible for energy production;
improves attention and coordination;
accelerates metabolic processes.

As we can see, the warm-up brings a lot of benefits to the human body. So be sure to include it in your workout. What is the danger of not warming up? Most often, sprains occur, due to which you have to interrupt in the complex of classes. But besides this, it is possible to get a joint injury, after which a long recovery and even treatment is necessary. Strong effects on the heart can cause dizziness, pressure surges and even fainting.

Interesting! Before training, you need to warm up for 7 to 10 minutes. During this short period, you will warm up the body and prepare for an intense workout.

Do not confuse warming up and stretching after a workout. Gymnastics is equally important, but performed much more slowly in order to lower the pulse and restore breathing. In turn, the warm-up should be fast and dynamic for high-quality warming up of the body.

Types of warm-ups

To choose the best exercises for warming up beginner women, consider all possible types and determine which ones are right for you.

The general warm-up includes several types of manipulations that contribute to the consistent warming up of the neck muscles, shoulder girdle, chest, waist and hips. Its duration is no more than 15 minutes. The complex includes exercises for the hands, knee and ankle joints, aerobics (jumping, running in place).
Special warm-up is applied during the lesson power types sports such as bodybuilding. With the help of a set of exercises, you will make the loaded muscles work hard. Approaches should be no higher than 10 times, and the mass should not exceed 20% of the usual.
Stretching smoothly warms up the muscles due to static, ballistic and dynamic loads.
A hitch completes the complex training exercises. Muscle relaxation occurs gradually, contributing to the excretion of lactic acid. The frequency of breathing and heartbeat is restored.

Warm up at home and in gym no difference in exercise. In any case, you need to work out the muscles and joints with high quality so that they are ready for heavy physical impact. Therefore, even in the fitness center, do not rush to immediately occupy the simulator, but properly prepare for the workout.

Important! Equally important during training is the atmosphere in the room. Be sure to ventilate the room so that it is Fresh air, then every cell of your body will be saturated with oxygen and you will avoid dizziness.

Please note that low-intensity stretching only relaxes the body. To shake it before training, you need to perform sharp movements. Set clear goals for yourself. If you want to lose weight, do exercises to gluteal muscles, press, legs, arms, neck, back and spine. So you accelerate the pulse to the required rate: 110 - 130 beats per minute.

Muscle stretch

Warming up the muscles before training with stretching is quite simple. It perfectly prepares the body for stress. Statistical exercises involves fixing the limbs in a certain position for a while. Dynamic exercises are slow execution, and ballistic exercises are chaotic motor movements. Thanks to own weight you not only warm up your muscles, but also increase your own strength at the same time.

Consider the most effective exercises for the neck.

Press your chin to your chest as much as possible and stay in this position for 2 to 3 seconds. Return to the starting position and repeat the stretch 7-10 times.
Stand with your feet shoulder-width apart and gently turn your neck to the side so that your chin always remains at the same level. Stretch 8-10 times.

You can develop the trapezius muscle with the help of simple exercise. Grab your head with one hand and slowly lower it onto your shoulder. When you reach the peak point, freeze for 4 to 6 seconds. and repeat the exercise 5-6 times.

To stretch pectoral muscles and prepare them for the loads of the complex, perform simple exercises.

Place your arm in front of you on any vertical support so that it is bent at a right angle. Hold for 3 - 4 seconds at an angle so that you feel tension in the pectoral muscles. Repeat the stretch with the opposite arm.
Fold your arms into the lock and stretch them as far back as possible so that the shoulder blades touch each other. Try to raise your arms up, while keeping them straight and closed.

To stretch your back, you will need a vertical support in front of you in the form of a pole or pylon. Grasp it with your hand, straighten your legs and tip back. Hold for 3-5 seconds, change hands and repeat the exercise.

Don't forget the triceps too. Bring one hand back through the neck, and with the other press on the elbow of the first so that the palm falls below the shoulder blades. Stay in this position until you feel a stretch in your muscles. Stay in the position for 3-5 seconds.

Stretching the oblique abdominal muscles occurs with the help of inclinations. Place one hand on your belt and begin to slowly lean in that direction. Stretch your other hand above your head and stretch it as far as possible.

You can work out the deltas with a simple stretch: stand straight and pull your elbow from the opposite side. Pause for 10-15 seconds and repeat the stretch on the other side. Keep your forearm perpendicular to the floor.

For the shoulders, perform this stretch: raise your arms up to shoulder height and turn your torso to the sides until it stops. Enough 8 - 10 approaches.

Note! Start warming up at home with cardio exercises, for example, running in place. They should be done before stretching. After that, you are ready for a full workout.

So we got to stretching the lower body. Let's start with knee joints. Put your feet together, grab your knees with your hands and do 10 rotations out and in. Then stand in front of the stairs, step platform or any other elevation. Throw your straight leg up and stretch your whole body towards it so as to feel the stretch in the femoral biceps. To work out the buttocks, put your feet shoulder-width apart and do alternate lunges on each leg, bending them at the knee at a right angle. The back should be straight. Do this exercise 6-8 times for each leg.

Warming up the quadriceps involves performing such an exercise: stand on one leg while the second wraps around the ankle. Hold the position for a few seconds to feel tension in the desired muscle.

Warm-up exercises before training

There is no universal program that suits every person. Depending on the purpose training complex, physical training and health status, individual manipulations are selected that do not harm health and give maximum benefit.

If you have no contraindications to exercise, include a set of aerobic and stretching exercises. Walk in place with your knees high for 3 to 4 minutes. At the same time, bend your arms at the elbows and alternate with each step. Do not raise them too high, otherwise you will provoke a serious strain on the heart.

Alternately raise your knees at a right angle 30 times in 30 seconds.

Place your feet shoulder-width apart, hands on your belt, straighten your back. Squat down with your arms out in front of you so that your palm is facing the floor. Each time, try to squat deeper so that a right angle forms between the hips and calves. Don't arch or slouch. Repeat 15 times.

Raise your arms above your head so that the shoulder blades are connected to each other. Then alternately pull each arm to the spine, lowering it as low as possible. Manipulation has a positive effect on the collar and neck muscles. Stretch each triceps 4-5 times.

Lower your arms along the body and rotate your shoulders. Do 2 sets of 12 reps.

To stretch your chest muscles, place your palms on your lower back and roll your shoulders back as far as you can 8 to 10 times.

Stand with your feet shoulder-width apart, stretch your arms forward and fold them into a castle. Round your back and stretch forward. Then straighten up 6-8 times.

Stand straight on one leg. Bend the second at the knee and reach the heel to the buttock. Grab your foot with your hand behind your back and hold the position for 5 seconds. Do the procedure for 5 approaches on each side.

The proposed complex is exercises for warming up before training for girls and men. It is simple to perform, but effective enough to warm up the muscles and joints of the whole body.

Note! To get every time new result and the body is not used to monotonous workouts, gradually add new actions to work out different zones.

Remember that the warm-up should bring moral and physical pleasure. Therefore, if you experience discomfort when performing some action, first do a simplified version, gradually complicating it or completely replacing it with another. In conclusion, it should be noted that the warm-up should begin with the upper body, gradually moving to the lower. If you train in the gym and for some reason do not want to do classes in front of everyone, use an ellipse or treadmill by gradually increasing the pace. But, in no case do not skip the warm-up, otherwise you will not achieve the desired results of the workout.

Proper warm-up - what is it and why is it needed? How you warm up determines the effectiveness of your workout. And not only: poorly heated muscles and ligaments can be stretched or even torn. And this puts, if not a cross, then a big question mark on your sports career. Consider about the main rules for warming up before strength and speed-strength training: what exercises to do, how long, and does it need running?

Pre-workout warm-up

Oddly enough, not only beginners in the gym, boxing or fitness gym, but also quite experienced athletes make one of two mistakes: they either completely abandon the pre-workout warm-up before strength or speed-strength training, or devote so much time to it and forces that after such a warm-up they are simply not capable of a full-fledged workout.

As a result, either sprains and other unpleasant injuries that knock you out of the training rut for weeks, or the absence of any small gains from such training and a lot of time wasted.

And even those athletes who approach the warm-up without extremes often perceive it as a set of some incoherent and often meaningless movements, making chaotic swings, lunges and tilts, but ignoring those joints and muscles that, in fact, should be prepared for the load. warm-up.

With the right approach, a warm-up is a great reason to work out without a load. correct technique performing exercises.

You can read about what other means exist to protect your joints and ligaments from injury in the article about.

Why do you need to stretch?

The main purpose of the warm-up is to warm up the body, stretch the joints, muscles and ligaments that can be involved in the main training movements. In a warm state, the tissues become more elastic, and this reduces the risk of injury under load or during sudden movement. Joint mobility also improves, which means that movements can be done with maximum amplitude, which is extremely important both in strength training (powerlifting, bodybuilding), and in sports such as boxing, martial arts and almost all types of fitness. Of course, with better mobility and flexibility, the technique of performing exercises also improves.

In strength and speed-strength training, not only the muscles and ligaments themselves are important, but no less - the state of the central and peripheral nervous system: remember how clumsy your movements are immediately after waking up in the morning? But you have to perform elementary movements. In training, when it comes to complex movements with a load along not always familiar trajectories, how clearly nerve impulses will reach from your brain to the farthest muscle fiber, - determines both the safety and effectiveness of the entire workout.

Grabbing a heavy weight right away or performing complex ligaments without gradually informing the body about what kind of load it will have, you will not achieve a clear result, and you don’t need any extra stress.

Warm-up: exercises

Warming up is a purely individual concept and it is difficult to recommend a specific set of exercises that is universally suitable for everyone. First of all before different types training should pay attention to warming up different parts of the body. In addition, you may have some peculiarities, for example, old injuries, and then the injured muscles or ligaments need more time for a good warm-up.

In a word, the purpose of this article is to give you an idea of the basic principles on which the warm-up should be based, and knowing them, you will be able to choose for yourself what you will need at any given moment.

First of all, you need to understand what tasks you want to solve by warming up before a certain workout, take into account the existing problems, and not at all look for universal or “advanced” exercises and warm-up methods (for example, expanders, TRX belts). Alas, many trainers forget about this and force everyone to do the same exercises, which reduces the effectiveness of the warm-up part of the workout.

Is it really necessary to run for a warm-up?

The fact that the warm-up must necessarily include a treadmill, stepper or orbitrek is another misconception. In reality, again, it all depends on the needs of the athlete. The purpose of including cardio in the warm-up complex is to warm up the body, raise the pulse and increase the temperature.

In fact, your task is to sweat easily. At average temperatures in the training room, 5-7 minutes of slow running or any other dynamic activity will be enough for this. If you train in a warm southern climate and your training program is built on a gradual increase in loads, then you don’t need cardio at all.

It must be remembered that running can even be harmful if you have problems with or and hip joints.

Warm-up: what is it like?

There are three types of warm-ups:

static- muscle tension without movement;
dynamic- slow repetition of movements;
ballistic- chaotic movements.

The most effective is dynamic (consciously calm repetition of movements), but oddly enough, those involved are the least inclined to do it. Most perform a static or ballistic warm-up, thinking that this is the best way to prepare the ligaments for the load. As studies by sports physicians and the training experience of professional athletes show, this view is not true.

Is stretching in the warm-up dangerous?

Stretching (stretching) is a useful part of the warm-up, but it should also be its final part. That is, stretching movements should be performed already on preheated muscles and ligaments. Obviously, if you try to do a static warm-up with cold muscles and suddenly try to stretch any part of the body, then you have every chance of even tearing the muscle.

Best after several sets slow movements without weight on those parts of the body that will work in training, is to perform those exercises that you have in the main training program, but with a minimum weight of the projectile. So if your first movement is a bench press, then even if your working weight is 100 or 150 kg., Before starting the exercise, you need to do 2 sets of 10-15 repetitions with an empty bar at a slow controlled pace. Then perform an approach with a weight of 50-60 kg., And only then begin to approach your working weights.

It is good to use auxiliary exercises for the same part of the body for warming up. For example before french press- warm up the elbows, hands and triceps by extending the arms down on the block with very little weight.

Warm-up: an approximate complex

In most cases, the warm-up begins with 5-10 minutes of slow cardio (but there may be exceptions), and it is better to replace the treadmill, unless of course you have been running since childhood, to replace it with an orbit track or exercise bike. This is followed by 5-10 minutes of dynamic stretching for those muscle groups and joints that you are going to train. It is better to do this by slow and technical repetition of training exercises with minimal weights.

Use the warm-up to improve your exercise technique. With light weights, do 2-3 sets of 10-15 slow reps the right exercises, fully controlling the movement and trying to “listen” to your muscles.

There are no universal warm-up complexes. If an upper body workout is planned, then there is no point in warming up the muscles of the legs and vice versa. It is important that the total duration of the warm-up before training should not exceed 20 minutes.

If your workout consists of several muscle groups that are not interconnected basic movements(eg legs and shoulders), or if you have a heavy strength training program that is usually characterized by a long duration and intervals of sets, then you may need an intermediate warm-up before the second part of the workout. It does not include cardio, since the body is already warmed up, but only a dynamic warm-up of the muscle group that you are going to train.

Another factor that should not be overlooked is your age. The older you get, the more time and care should be taken to warm up. What a student is able to do without a warm-up can result in a serious injury to a person over 40.

If you have injuries or you train in a cold room or even on outdoors, - during the warm-up, you can and should use warming creams and ointments, which can be easily purchased at any pharmacy.

The article was prepared based on materials from the site: fitseven.ru
Editing, addition and processing of the material: Pavel Avdokushin for the A-GYM website