Warm up before training at home and in the gym - exercises

Everyone knows that warm-up before strength training is a mandatory step, but few people fully perform it. It also requires a warm-up before training at home, which, moreover, nobody pays attention to. Now you yourself will see how important it is to prepare the body for any training load and how to properly warm up.

The importance of warm-up before training

If you look at the warm-up process from different angles, you can identify several definitions of this concept:

  1. This is a moral preparation for training. After warming up, it really is easier to train.

  2. This is a warming up of muscles, optimization of the activity of the cardiovascular system and respiratory organs, improvement of blood circulation before exertion.
  3. This is the training phase. Indeed, this is the preparatory stage in the training process.

Warm up before training at home and in the gym - exercises
Before training, warm-up is simply obligatory.

From a calm state to an active

At rest, the human body functions in an energy-saving mode: it spends calories to a minimum, the heart beats at a frequency of 55-60 beats per minute, breathing is calm and even.

This is especially true for sleep.

When we wake up, calorie consumption increases. Try to wake up and jump up and run somewhere. It will be very difficult, because the body is still sleeping, and we forced it to work in the usual daily mode.

Therefore, we slowly wake up: someone is lying in bed, someone is drinking coffee, some are doing exercises (by the way, a very useful thing).

The fact is that the blood pressure immediately after sleep is quite low - because the muscles have not been tensing all this time, the heart was beating calmly and measuredly in the chest.

Please note, when we go outside, we don’t immediately include the last gear and speed of 10 km / h, we don’t run to the destination. We start with a slow step, smoothly switching to fast or even running. But all this is being done gradually. Even if you just walked for 10 seconds, then you started to accelerate, it’s already considered “not immediately”.

At the level of innate reflexes, our body knows that it is impossible to start doing something right away. It is necessary to prepare the body for a new state. For this, a warm-up exists to prepare the body for hard physical work.

To do this:

  1. Raise the body temperature.
  2. Accelerate the pulse, increase blood circulation.

  3. To stretch the muscles by saturating them with nutrients and oxygen, raising their temperature
  4. Heat the joints, stimulate their lubrication with synovial fluid.

Such preparation of the body becomes especially relevant before hard work. Therefore, warming up before training is a mandatory step. Without it, it is difficult to make the muscles work efficiently, and it is very easy to get injured. Now you understand the importance of warming up before training.

But what if you do not warm up?

"My friend never warms up, never got injured."This can be heard quite often. For example, a person begins a training session with a bench press. He takes an empty bar (weighing about 20 kg) and does a bench press for 20 repetitions, accelerating the pace with each repetition. Then it hangs 90 kg, makes 5-8 repetitions, then 100 and already works with this weight.

This is a real example, a person has never pulled anything, at the time of such training he was 34 years old. In the same way, he trained at the age of 30.

It is impossible to say that he does not do a warm-up at all. After all, there was an empty vulture. For his body, apparently, such a warm-up is sufficient.

But this is the wrong approach to training, because the warm-up is not only about working with an empty weight.

There is general cardio-warming, for example, by running, then warming up the whole body, and warming up each muscle and joint separately.

Warm up before training at home and in the gym - exercises

The organism of the person indicated in the example has a good margin of safety. But, once such a scheme can fail, as a result of which he risks getting a cold tendon tear or other unpleasant injury.

What can happen if you start training without preheating:

  1. If you do not warm up before training, you can pull the ligaments.

    This is the most common type of injury.

  2. If you do not prepare the cardiovascular system, you can even faint. From a sudden load on the body, pressure can rise sharply.
  3. A good warm-up prepares the joints for overload. If you work on a "cold" joint, there is a serious risk of damage to it.

    And joint restoration is a very complex and lengthy process.

This is all very important for beginner athletes who have a long way to go to a perfect body.

So, how do you warm up before fitness, how long does it take, what exercises to warm up your muscles before training, do you need?

The right warm-up from three stages

How to make a warm-up, to warm up muscles properly and not get tired at the same time before the start of the main training? We will analyze in order.

Types of workouts

You can put it in other words and replace "types" with stages. Because first, a general warm-up is done, and then, as you exercise, a warm-up for all muscle groups that will be given a load.

A general warm-up includes cardio loading and a warm-up for joints. A warm-up for specific muscle groups is work without weights or with light weights before specific exercises.

Now we’ll clarify how to warm up correctly and what set of exercises for warming up can be used.

Cardio - the first stage

The correct warm-up before training begins with a cardio load.

You need to spend 5 to 20 minutes running, cycling, an ellipsoid.

You can combine exercise equipment with jumping rope or other high-intensity cardio exercises.

  • Fitness warm-up before training for mass should be minimally energy-consuming. That is, an intensive cardio part should be kept within 5-7 minutes.
  • But if your goal is to lose weight, you need to run or jump longer - at least 20 minutes.

So, your pulse has risen, blood circulation has been activated, your blood has quickly carried oxygen and other necessary substances through your body.

Next, the question arises of how to warm up muscles and joints to reduce the likelihood of injuries. Consider the basic exercises for warming up before training.

Joints - the second stage

Circular movements with different parts of the body help to warm the joints before training:

  1. Gently turn your head. First make 10 circular movements clockwise, then the same counterclockwise. With each movement, try to increase the diameter of the circumscribed circle.

  2. Pull your chin to your chest, tilt your head to the right and left as much as possible. Repeat this movement several times.
  3. Place your fingers on your shoulder joints and rotate your shoulders. Do such rotational movements with your hands in both directions 10 times in each. Circular movements are made simultaneously with two hands, bent at the elbows.

  4. Now you need to describe the circle several times with one and the second brush, turning your hand at the elbow.
  5. Then we do the same thing by rotating the hands in the wrists. Squeeze and unclench your fingers several times.
  6. Next, we make circular movements with the upper part of the body while standing on our feet.
  7. We fix the body and make circular movements with the hips, putting our hands on the belt.

  8. Now you can do swings with your feet back and forth 10 times or sit down 10 times at a pace.
  9. Lift the knee so that the thigh is parallel to the floor, pull the toe down. With a toe above the floor you need to draw a circle due to movement in the knee joint.
  10. We put the sock on the floor and make rotational movements with the ankle.

Thus, we have worked through all the joints from top to bottom.

There are other exercises to warm up the joints before training. They are done in exactly the same way, but instead of a circle, your task is to draw the number 8. This warm-up is used in various schools of hand-to-hand combat. The effectiveness of this warm-up scheme is that such a trajectory of movement warms up the joint much better than just a circular one.

Indeed, if you analyze this scheme, then in one exercise you perform several simple movements at once.

For example, when drawing the figure 8 with your head, you make movements with your head and forward, and backward, and to the right and left. There are also circular paths.

Warm up before training at home and in the gym - exercises

How to carry out such a warm-up is exactly the same as a regular circular one. This is a very interesting way to prepare the body for training.

Warm-up at home is carried out in the same two ways: round and number 8.

Warm-up before the training can take place in the form of outdoor active games, if we are talking about a children's sports section.

In martial arts schools, they conduct a warm-up for the body's power and coordination resources.Such training allows you to warm up the muscles before training and prepare the body for good coordination.

How to make the training safe? Carry out an elementary warm-up!

Point warm-up of specific muscle groups - the third stage

Warm-up before training in the gym implies a qualitative warm-up of precisely those muscle groups that you are going to work on.

At the beginning of each exercise with weight, you need to do 1-3 warm-up approaches.

The first approach is always done with light weights. For example, if you are going to do push-ups from the bars, you should first push the bench at an angle of 45-60 degrees 15-20 times, then work on the bars.

When bench press the barbell first works with an empty bar, warming up the chest, shoulders and triceps. That is, an exercise to warm up the muscles before training is, in fact, what you are going to do, but with low weight.

If your working weights are large, you need to approach them in several stages.

This requires a second and third warm-up approaches. For example, when the working weight in the bench press is 100 kg, after warming up with an empty bar, you need to do 55 kg 8 times, 80 5-6 and only then hang 100 kg.

Remember that it is advisable to observe a step of 20-30 kg for the arms and 30-40 for the legs and deadlift.

The body needs to be gradually accustomed to working weight. Be sure to warm your joints and muscle, otherwise there is a high risk of injury.

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