Warm-up before training: a set of exercises before strength training to warm up all the muscles. How to properly warm up before strength training Warming up before training is not difficult

08.06.202227.05.2017

Never and under no circumstances should you give a sharp load on the muscles. This is especially true for training. To prepare the body for physical activity, it is necessary to warm it up with a warm-up. For such purposes, there is one that will make every muscle “turn on”.

Why do you need a warm-up?

Warm-up is the beginning of the workout. But many, especially beginners, underestimate the importance of this stage. Some believe that this is a waste of time, as it does not help either lose weight or build muscle. And this is fundamentally wrong.

The warm-up before training includes a series of exercises that are aimed at increasing the effectiveness of sports. How? And here's the thing:

warm-up activities allow you to “disperse” muscle tissue to a working state, due to which the whole body comes into tone;
light exercise leads to blood filling of the muscles, due to which cardiovascular activity also increases;
in 10 minutes of warm-up, the heart accelerates its rhythm to 100-120 beats per minute.

And so that the muscles do not acidify with lactic acid during the warm-up process, it is necessary to perform sets before and after each exercise. 7-10 repetitions are performed. These are stretching exercises that "calm" the muscles.

If you plan to train in the gym with heavy equipment, then the warm-up complex will help in the following points:

liberate muscle tissue, which significantly reduces the risk of fiber rupture;
provokes the production of adrenaline, due to which the effectiveness of the training itself will increase;
tones the nervous system;
accelerates metabolic processes in the body;
increases the speed of the nerve impulse, which leads to an increase in the neurosympathetic response in the brain.

Warming up before training helps not only to stretch the body, but also sets the right mood for training.

Types of warm-ups

The main thing to understand is that there is no exact warm-up complex. In each individual case, the program can be selected separately. For example, before running, the bias is done to warm up the legs, while when working with, it is worth preparing the whole body.

Warm-up can be of several types:

General. This category of exercises is designed for functional training of the whole body. Due to such a complex, there is a gradual increase in temperature indicators, metabolism is activated, due to which more oxygen enters the muscles. The general warm-up includes a complex for the upper and lower extremities, light running in place, jumping and rotational exercises to develop the joints. The duration is 10-15 minutes.
Special. Here, muscle kneading is aimed at 10-20% loading of the body specifically for a specific type of training. For example, if these are exercises with dumbbells, then 10-12 repetitions are done on the hands. Its main goal is to “remember” the body how to properly perform the exercises.
Hitch. At this stage, the main task is to help relax the muscles so that they move away from the excited state. Usually, a hitch includes a slow run, with a gradual transition to walking, and smooth stretching of the body in different directions. Such exercises allow you to remove lactic acid, reduce the pulse and temperature, due to which blood flow normalizes in the body. The duration is 5-10 minutes.
. It has 3 types:
- statistical- exercises are designed to fix the limbs in a certain position;
- dynamic- exercises allow you to control the course of muscle action;
- ballistic- movements are fast, motor, chaotic.

Dynamic stretching gives the maximum effect, as it gradually warms up the muscles, which means that the risk of injury to the fibers is minimal.

All of these four steps of stretching should be performed sequentially, without skipping a single one. The fact is that at each stage, the muscles are not just prepared - they are first warmed up (in the truest sense of the word), and then gradually stretched and brought into a “working” state. A "cold" body is easy to injure.

What kind of workout do you need?

A set of warm-up exercises is selected not only for the type of training. Here it is also worth considering the individual characteristics of a person - his body type, joint mobility, general well-being, the presence of certain diseases, etc. It is also necessary to determine for yourself - a warm-up is needed to warm up the muscles or to fill a specific muscle group with blood.

For beginners, the trainer can pick up a set of general exercises, which the person will then independently begin to sort. But without fail, the warm-up should include:

exercises from the general category to warm up and prepare the body for future stress;
exercises from a special category, depending on the type of training that follows;
stretching complex to prepare not only the muscles, but also the joints.

For beginners, it is better to use a general warm-up, which just has a common complex. In the future, as sports develop, it will be possible to independently adjust such a program.

Warm-up exercises

There is a standard set of exercises that can be used not only by a beginner, but also by a “professional”. This is a combination of aerobic and stretching exercises, which will take 15-20 minutes in time.

To prepare the body before training, the following exercises are performed:

These 8 exercises will help prepare muscle tissue for the upcoming load as much as possible. This complex is considered universal, so it can be used before any type of training for both men and women.

Stretching workout

There is also a complex for stretching muscle tissue. But the trainers recommend starting it not before training, but after it. This will fix the result. This is especially true for intensive exercises, as they lead to clamping of muscle fibers.

Stretching allows you to normalize not only the work of the heart and blood circulation, but also relieves muscle spasms. To achieve this effect, you must remember the following recommendations:

before a stretching workout, it is useful to jog or sit on an exercise bike (at an easy pace) to raise the temperature in the muscles;
it is necessary to spend 2-3 seconds to take each position, and in the final position to linger for 10 seconds;
stretching exercises are performed slowly;
the final position is taken up to the point until the person feels slight pain.

Stretching warm-up includes several basic exercises:

It is necessary to stand in a doorway or between two supports on which hands are placed. Further, the body of the body slowly lowers down, without moving the arms. Fixation for 10 seconds, then the starting position is taken. Run 3 times at a slow pace.
Take the supine position on a hard surface. The legs are brought together and gradually rise up and behind the head, while the hands are pressed tightly against a horizontal surface. The toes should touch the floor. Fixation for 10 seconds and return to the starting position. Execution - 3 times.
A vertical position is taken so that the heels are together and the socks are apart. With a straight back, the body goes down until the fingers reach the toes. Perform 3 sets with fixation for 10 seconds.
The legs are placed shoulder-width apart. The body bends forward and grabs the opposite leg with the hand, slowly twisting. Fixation at the end point - 10 seconds, after which twisting is carried out on the other side. 3 approaches.
The legs are placed shoulder-width apart and slow tilts are performed to the sides, forward, backward. At each point, fixation is carried out, while it is worth using your hands.
Lunges are carried out on one or the other leg. In this case, the hands should be fixed on the belt. 8-10 sets for each leg.

Such exercises are familiar to everyone from the school bench. “Stretching” the body is not only before training, but also after it.

Duration

It has already been noted above that the duration of each warm-up and the set of exercises used directly depends on the very nature of the workout. In addition, the physiological characteristics of the human constitution are also taken into account. On average, a warm-up can take from 15 to 30 minutes. It's all about how a person performs approaches - at what pace.

Mill

jogging (outdoors or on a treadmill) - 5 minutes;
squats - 15 times, 2 sets with a 2-minute interval;
jumping with claps - 15-20 times;
body bends with hands reaching the tips of the toes - 15-20 times;
exercise "mill" - 15 times on each side;
push-ups - 10-15 times;
torso tilts - 20 times.

The warm-up complex can expand or contract, respectively, and the duration of the warm-up can vary up or down.

As a result, it should be said that the warm-up is an extremely important stage of training. It is thanks to her that the muscle tissue is warmed up for the subsequent load, which means that the risk of injury is reduced. Therefore, the warm-up should be done not only by beginners, but also by experienced athletes.

The question of the need to warm up before training is very important. Let's look at this procedure, figure out how to do it correctly, how much time you need to warm up and what exercises you need to do.

Beginners, it happens, neglect the warm-up altogether - this is due to the fact that they do not realize what role it plays. Such a person comes into the gym and immediately begins to perform the exercises. These people really exist - either they consider the warm-up a waste of time, completely useless, or they don’t even know what a warm-up is and how it is done.

Oddly enough, such people who neglect the warm-up are found not only among beginners. It’s still excusable - out of ignorance, but you can meet people who have been training for a long time, who come and immediately begin to hang up the workload and start training. And the answer to the question about the warm-up is answered something like this: “Once I have time and energy to warm up, because in a real fight no one will allow the fighters to warm up.”

But the lack of a warm-up is quite capable of leading to serious injuries, after which you can not even think about training. But despite this, there are very few athletes in the gym doing warm-ups, and the rest do not even think about it.

Both beginners and those who have been in the gym for more than a day will be interested in an article about. Knowing the principles of supercompensation, you can build your training process more efficiently and progress faster.

What is a warm-up

Warm-up is a special set of exercises before training, which in no case should be neglected. The purpose of the warm-up is to warm up the body, joints, ligaments, muscles and prepare for serious stress.

What is the purpose of a warm-up in bodybuilding:

the ability to prevent injury;
increasing the effectiveness of the training itself;
providing an adrenaline rush that helps to train more intensively;
improving the supply of blood to the muscles, since with the start of the warm-up, the pulse rate increases, the capillaries expand, the blood enters the muscles more intensively, and with it oxygen and nutrients;
increased elasticity of ligaments and muscles;
acceleration of metabolic processes;
the growth of mental concentration, the creation of a mood for strength training.

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What is included in the workout

The warm-up consists of three parts:

general warm-up;
warm-up special (basic);
hitch.

Let's take a closer look at each of them.

General warm-up

It is required in order to prepare the whole body for a full workout. During this warm-up, body temperature rises, muscles warm up, metabolism becomes more active, the state of the respiratory and cardiovascular systems improves, and muscle performance increases. If you refuse a general warm-up, you can get injured and serious diseases, so it is unacceptable to ignore it.

What a general warm-up may include: jumping rope, running, light exercises that consistently engage all muscle groups. If it is cool in the hall, the warm-up is all the more necessary - cold muscles are weaker than warm ones. You can warm up in outerwear, for faster warming up of the muscles.

You can start warming up with a treadmill, work out on an exercise bike or jump rope (in other words, cardio for about 10 minutes). The main thing to remember is that during the warm-up it is not necessary to tire yourself, but to warm up and prepare the body for work.

Those muscles and joints that will not be involved in the upcoming workout (for example, legs in a chest workout) can not be particularly warmed up.

Special warm-up

Performed before each exercise. It consists in performing the movements that you will perform during training. With this warm-up, less weight is used than during the main workout. The technique of movement is worked out in the required amplitude and along the required trajectory. In the first exercise, there should be at least 2-3 warm-up sets.

For example, if you are training the chest muscles, and the first exercise is the bench press, then after the general warm-up before training, do a special warm-up - perform a bench press with a weight of 30% of the working weight, 12-15 repetitions, this will turn out to be a lead-up approach. The purpose of a special warm-up is to force the body to remember the correct exercise technique and prepare the muscles and joints for the upcoming strength work.

The goal of most workouts is to build muscle mass. On our site there is a very good training program for gaining muscle mass. It is designed for intermediate level athletes and gives excellent results!

Muscle stretch

If a few people do a warm-up before training, then those who do stretching are even fewer.

Stretching should not be confused with warming up. The principle of these two actions is different: when warming up, the body prepares for strength work, and stretching is stretching the muscles, joints and tendons.

It is necessary to stretch the muscles after the warm-up, since the body temperature rises during the warm-up. You can’t do the opposite, start with stretching without warming up - which means you will definitely get injured.

Stretching helps to make the muscles and tendons more flexible, thereby increasing the range of motion and recruiting additional muscle fibers. Therefore, stretching before training allows you to improve its quality.

Stretching also makes the workout safe - the ligaments and tendons will be adapted to the heavy load, thereby protecting you from injury. It is enough to spend 10 minutes stretching before and after training. Perform the exercises slowly and smoothly - only in this way the tendons will stretch and gain flexibility.

Hitch

It is made at the very end of the workout. These exercises have a calming effect on the cardiovascular system. They help eliminate blood stasis in the muscles, relieve muscle pain, bring contracted muscles back to normal, and reduce body temperature to normal. Properly done hitch will allow the muscles to recover faster.

Conclusion

All three types of warm-up - general, special and hitch - must be performed. If they are neglected, there is a risk of injury, after which the sport will have to be set aside for a long time. Do not neglect the warm-up, this will make the workout more effective.

Most first-time gym goers (and sometimes seasoned athletes) consider the warm-up to be a piece of crap and not worth the effort. Without warming up the muscles, they immediately run to free simulators and begin active training. And this happens until the moment when the cold ligaments break from overexertion, or the athlete realizes how useful the warm-up really is.

Briefly about the main thing: why do you need a warm-up before training at home or in the gym?

The theater, as you know, begins with a hanger, and every workout starts with a warm-up.

True, only 5% of all “sculptors of their bodies” who come to the gym remember about it. The percentage of professional athletes will be much higher (they know the secret of effective training).

The need for a warm-up is an axiom. It is needed for…

Stretching and warming up the muscles before solid loads (note - as an intensive muscle training!).
To protect the muscles, ligaments of the body and joints from injury.
To increase blood flow to the muscles.
To improve the effectiveness of training.
To speed up metabolic processes.
For the right attitude to training.

That is, there are enough reasons to warm up, as you can see.

If it’s more important for you to wander around the gym, say hello to your friends and beautifully ride 3-4 simulators per evening in order to “be in trend”, no one can forbid you to do this.

But if you really want to achieve certain results, and the gym is not a tribute to fashion for you, then this article will be useful to you.

Types of warm-up - what to remember when warming up before training?

For training warm-ups there is conditional classification:

General workout. It is needed for the functional preparation of your body for training: oxygen is supplied to the muscles and your body temperature rises, metabolism is quickly activated. Takes 10-15 minutes. Loads: exercises for various muscles of the legs / arms, jump rope, rotation of the body and limbs (approx. - increase the flexibility of the joints), light running.
Special workout. This is, in a way, an imitation of work with shells that an athlete has to do. Such a warm-up is necessary so that the body remembers the exercise technique. Requires 10-12 reps before each strength workout.
Hitch. It is performed after a workout to transfer the body from a working state to a calm one. It is necessary to remove lactic acid from the muscles, to return to normal indicators of pulse rate, blood flow and body temperature. Loads: light running, which turns into walking, as well as smooth sipping. Takes 5-10 min.
Stretching. The most popular type of warm-up, which can be divided into static stretching (fixing the limbs in a selected position), ballistic (chaotic and fast movements) and dynamic (slow, ordered movements).

Stretching should be started only after a warm-up workout. Stretching "cold" increases the risk of injury.

Stretching should not be ignored for the same reasons.

Video of the best warm-up exercises:

The most effective warm-up exercises before training - rules for performing

Cardio. For 5-7 minutes, we perform a light jog, choosing an exercise bike, a free treadmill or another cardio simulator for exercise. We keep an exceptionally moderate pace and work hard to keep the heart rate at a maximum of 120 beats / min. On this exercise, you should only sweat a little, and not get tired from a workout that has not yet begun.
Lunges with simultaneous dilution of hands. Being in the initial “standing” position, we cross our arms at the level of the navel and strain the muscles of the arms and our abs. By bending your ring finger with your little finger and leaving the other fingers extended, your hand muscles tense up more. We take a deep breath and with the right foot forward 1 step, not forgetting to spread our arms to the sides at the same time. It is important to keep the abdominal muscles, as well as the muscles of the arms, in sufficient tension. Next, on the exhale, we return to the starting position. We squat as deep as possible! Norm: 3 sets of 13-15 times.
Side lunges. As in the exercise above, the starting position is “standing”. We point the middle one with the index finger down, and collect the rest inside the fret. A deep breath - and a step to the left, with the removal of straight arms in the same direction, and leaving the right leg straightened. Next, on the exhale, return to the starting position and, changing the leg, repeat. The depth of the squat is the maximum possible. Norm: 3 sets of 13-15 repetitions.
Leaning forward. In the “standing” position, we inhale deeply and take 1 step forward with a simultaneous tilt, straight back and straight arms. We return on exhalation to our starting position, change the leg and repeat again. Norm: 3 sets of 13-15 repetitions.
Lunges forward. An effective warm-up for the calf muscles, as well as the thighs and tendons under the knees. From the “standing” position (note - we put our feet shoulder-width apart, traditionally) we slowly lower ourselves down, trying not to bend our legs, and continue to move with the help of our palms. Next, we pull our left leg and, having carried out a deep lunge, we raise our left arm up. We return to our starting position (if possible) also on straight legs. Norm: 3 sets of 10 repetitions.
For pectoral muscles and stretching of the spine. In the “lying” position on the stomach, we place our hands at shoulder level. Slowly turning the left hip, we throw our left leg on an exceptionally straight right. We raise our hand and take a little for ourselves. We repeat the same for the other side. Norm: 2 sets of 5-7 repetitions.
For buttocks, quadriceps and flexors. From the “standing” position (note - feet shoulder width apart) we pull the left knee to the chest. We lower and tighten the right. Next, we raise the right hand up, grabbing the left foot by the left foot and pulling it to our buttocks so that the position of the hips remains unchanged (the hips do not rise or fall!). We repeat for the other side. Norm: 3 sets of 10 repetitions.

Summing up

Warm-up before training (whoever says otherwise) required! We do not start classes while the muscles are “cold” - we warm them up for 10-15 minutes.

Find the exercises that work best for you and incorporate them into your own warm-up program that matches your workout goals. Introduce new exercises periodically.

Site site thanks you for your attention to the article! We would love it if you share your feedback and tips in the comments below.

The signal for the end of the warm-up will be the beginning of sweating, slight reddening of the skin, and the appearance of heat in the muscles.

A warm-up is best done in the form of a set of exercises that you can compose based on your well-being and the focus of the upcoming lesson. Usually, the complex begins with warming up and breathing exercises - various types of walking, running, running with jumps and arm movements. Then there are exercises for the development of the muscles of the trunk, shoulder girdle, arms and legs - tilts, squats, circular movements of the trunk and pelvis, push-ups, etc. as the muscles warm up. The complex is also recommended to include exercises that imitate the technique of strikes and movements individually or in combination. By the nature of the movements, they are close to the technique of the game, help to master and consolidate it in simplified conditions, gradually lead you to playing on the table, so the complex is usually completed with imitation exercises.

We bring to your attention a number of exercises, on the basis of which you can create a warm-up complex. The exercises are listed in order of increasing difficulty.

Running exercises.

(Fig. 38)

1. Snake running, running around racks or various objects.

2. Running with arbitrary acceleration of 3-5 m.

3. Running, "throwing" straight legs forward.

4. Running, "throwing" straight legs back.

5. Running with high hips.

6. Running with an overflowing movement of the lower leg back.

7. Running backwards.

8. Movement with side steps (right, left).

9. Moving with side steps in the tennis player's stance alternately with the right and left side (after two steps, after one step).

10. Moving with side steps in the rack of a tennis player facing forward with simultaneous movement to the right and left.

11. The same, but backwards.

12. Moving sideways (right, left) with cross steps (“lezginka”): for example, when moving with the right side, place the left leg alternately crosswise either in front or behind the right. The right leg is only moved to the right.

Jumping exercises.(Fig. 39)

1. Hands on the belt, jumps on one leg with a change of legs.

2. Hands on the belt, jumping on both legs in a triangle or square.

3. Jumping to the side from one foot to the other in place through the lines drawn on the floor.

4. Jumping out of the squat (half squat) up.

5. Jumping out of the squat (half squat) forward.

6. Hands on the belt, jumping on both legs with a turn of 180° (360°).

7. Jumping on one leg moving forward.

8. Jumping on one leg left and right.

9. Jumping on both legs, pulling the knees to the chest ("kangaroo").

10. Jumping with both feet over the bench.

Exercises for the muscles of the hands.(Fig. 40)

1. Standing in the main stance - arms forward, to the sides, up.

2. Hands to the shoulders - circular rotations of the hands.

3. Circular rotations with straight arms - 4 times forward, 4 times back, gradually increasing the amplitude.

4. Circular rotations with straight arms in different directions: right forward, left back and vice versa.

5. Circular rotations of the forearm in and out from the position of the hand to the sides.

6. Circular rotations with brushes clenched into a fist, in one

and the other side, with both hands simultaneously and alternately from the position of the hand to the sides or forward.

7. Squeezing and unclenching the hands into a fist from the position of the hand forward.

8. Legs apart, jerks with arms bent at the elbows in front of the chest with a turn of the torso.

9. Clutch the brushes “in the lock” - kneading.

10. Right hand at the top, left hand at the bottom jerking hands back.

11. Right hand above, left below - with jerks of hands back and

to the sides, a gradual (8 counts) change in the position of the hands: left at the top, right at the bottom.

12. Standing facing the wall - repulsion with both hands from the wall, gradually increasing the distance to it.

13. Lying emphasis - push-ups from the gymnastic bench or from the floor, push-ups of the legs on the gymnastic bench.

14. Pull-ups on the bar with an overhand or underhand grip.

Exercises for the muscles of the body.(Fig. 41)

1. Feet shoulder-width apart - tilts, reaching the floor with your hands.

2. Legs wider than shoulders - tilts, reaching the floor with your elbows.

3. Feet shoulder-width apart, bending over, arms to the sides - turning the torso, reaching out with the toes of the legs.

4. Feet shoulder width apart, hands on the belt - circular movements of the pelvis.

5. The same, feet shoulder-width apart, arms "locked" above the head - - rotation of the body, trying to describe a large circle with hands.

6. Tilt back, bending over, reaching for the heels with your hands.

7. Tilt back, bending over, taking out the left heel alternately with the right hand and vice versa.

8. Feet shoulder-width apart, hands on the belt - three springy tilts in one direction and the other.

9. The same as the exercise but the hands are clasped above the head.

10. The same as the exercise, but with two side steps in each direction and reaching the floor with clasped hands.

11. Feet shoulder-width apart, one hand at the top, the other at the bottom - for each count, tilt to the sides with an overflowing movement of the hands behind the back.

12. Lying on the stomach, hands behind the head - bending back.

13. Emphasis on the back - unbend and bend your arms, bending your torso.

14. From a supine position, arms along the body - tilt to straight legs with a return to the starting position.

15. The same, but hands behind the head.

16. The same, but hands up.

17. Lying on your back, arms to the sides - raise straight legs up and lower alternately to the left and right side.

18. Feet shoulder-width apart, standing with your back 30-50 cm from the table - without taking your feet off the floor, reach the far corner of the table with your hand.

Exercises for leg muscles.

(Fig. 42)

1. Squats with arms extended forward, do not take your heels off the floor.

2. Hands on the belt - lunge with the right foot, three springy swings. Same, lunge with the left foot.

3. The same, but change of legs in a jump.

4. The same, but lunge with the foot to the side.

5. Hands put forward - alternately swinging your legs forward, reaching your hands with your toes.

6. Hands to the sides - alternately swinging the legs to the sides, reaching out with the toes of the hands.

7. Emphasis crouching, right leg to the side - without taking your hands off the floor, change legs in a jump.

8. Jump position change - emphasis crouching, emphasis lying.

9. Slightly bend your knees, put your hands on your knees - circular rotations in the knee joints.

10. Hands on the belt, leg on the toe - circular rotations in the ankle joint.

11. Stepping back 60-80 cm from the wall and resting your hands on it - lifting on your toes.

12. Hands on the belt - from a deep squat, alternately "throwing" straight legs forward - squatting dance.

When we live at a crazy pace and are insanely busy (for example, every day from morning to evening), we want to start heavy weights as quickly as possible, ignoring the muscle warm-up before training. But when you skip the warm-up and just go from 0 to 40 kg, you are preventing your body from being more efficient and greatly increase the chance of injury.

Strength training without a warm-up is a huge No!

When strength exercises are performed, muscles shorten and lengthen, and if they are not warmed up, stretched and prepared, they are more prone to tearing and stretching.

Warm-up before training. A set of exercises: video

Warming up the muscles and joints before training is the main and most important function of the warm-up!

Warm-up benefits

Increase in body temperature.
Improving the mobility of muscles and joints, their activation. Proper movement technique is being prepared.

By raising your body temperature, you soften the tissues around your joints, increasing their range of motion. Increased flexibility does two things: it allows your body to move better during workouts, and it helps protect you from injury.

Improving your mobility will help reduce your risk of injury and help your body use the right muscles for certain movements and prepare them for an effective workout.

The technical component is to first prepare the body for complex movements at the initial level. For example, you could warm up by doing squats to prepare your body for squat jumps later in the workout itself.

So what can you do about the lack of time? In truth, you only need five minutes to do a light warm-up before your workout. You just need to stop looking at it as a break from your workout. It's better to recognize that warming up helps you maximize the effectiveness of the minimum time you have.

A good warm-up before exercising should match the range of motion required for a particular workout. So if you're going to be doing upper body work, you can spend more time warming up your shoulders and thoracic spine (upper back), and less time working out your glutes and legs. On the contrary, if you are going to run or do sprint intervals, you can stretch your hips and ankles better, as well as warm up the gluteal muscles with the hips and knees.

You can do a lot of exercises before training. The article provides a warm-up complex that can be used for 5 minutes. This program is suitable for warming up before most strength training. Each muscle will not be left without attention.

Muscle warm-up complex before training

How to do warm-up exercises before training?

8 inward hip rotations, 8 outward hip rotations

Rotating your hips is a great way to stretch your hip joints and thigh muscles. If the hips are in constant tension. It is very important to help prepare them for lower body exercises. Cold and tight thigh muscles can prevent other muscles from working properly, such as the buttocks.

Stand with your feet together.
Raise one knee to 90 degrees. Outline the thigh, making a large circle with the knee. Make the movement as wide as possible, keep your balance.
Continue to rotate slowly for eight reps, then reverse the direction for eight more repetitions. Change to the other leg.

8 forward rotations, 8 backward rotations

Arm rotations are a great (and very easy) way to relieve tension in your shoulders and warm up your joints.
Stand with your feet shoulder-width apart, hands at your sides.
Slowly turn your arms forward in a circular motion. You should feel your shoulders relax as you rotate.
Continue in a circular motion for eight repetitions. Then change the amplitude of the arms in the opposite direction for eight repetitions.

Skipping rope - 2 minutes

Jumping rope is one of the fastest ways to get your heart rate up and warm up your body. Jump for two minutes at a moderate pace. You should feel like your heart is beating faster. Feel free to get creative if you feel comfortable with the rope. Bonus: Jumping rope is a great workout for your arms and shoulders!

Take the jump rope and jump for 2 minutes.

8 rail rack outlets

Plank sit-ups are especially good for stretching the hamstrings and also turning on the core. Due to the exercise, you can work out flexibility, mobility and strength. Do it at a fast pace to raise your heart rate.

Start standing. Feet hip-width apart, hands at sides.
Bend at the hips to reach the floor with your hands and crawl to plank position.
Pause for a couple of seconds, in a position so that your shoulders are at the level of your wrists.
Use your hands to return to your feet and stand up. This is one repeat.
Do eight reps.

12 deep reverse lunges with knee raises

Lunges work the glutes, quadriceps, and hamstrings. In addition, the lunge movement requires good strength and stability.

Stand with your feet hip-width apart.
Take a big step back with your right foot. Bend both knees, lowering so that your right knee is lightly touching the floor.
Push off with your right foot to stand up and extend your knee out in front of you at a 90 degree angle.
Immediately step your right foot back into the next lunge.
Do 12 reps on one leg, then 12 reps on the other.

Squats train the buttocks, front and back of the thigh. If you have weighted squats as part of your routine, doing a few reps as a warm-up will help your body get used to the movement. Before working on progress with big weights.

Stand with your feet shoulder-width apart, toes slightly to the sides, hands on your chest.
Bend your knees and hips to mimic squats. Lower your pelvis to knee level. Keep your body straight.
Push through your heels to return to a standing position. Do 15 repetitions.

After you have done 15 squats, do short movements in the squat position for 10 seconds.

Exercise allows you to work out the same muscles in a slightly different way. By increasing the pace, you can speed up your heart rate. Remember to keep your back straight (no curves or curves) and lift your chest straight.