Warm up before training at the rink: 8 effective exercises

Indoor ice rinks can be practiced at any time of the year. The Challenger already wrote about why skipping a workout is not allowed. Today, together with the Moscow Sport project, we will tell you how to properly prepare for training on ice. The exercises are shown by Alena Frolova, master of sports in athletics, winner of the Russian championship.

Warm up before training at the rink: 8 effective exercises

Photo: Kirill Skom

Warm up before training at the rink: 8 effective exercises

Photo: Kirill Skom

Warm up before training at the rink: 8 effective exercises

Photo: Cyril Skom

To perform this exercise you will need a ball - a regular tennis or special massage is suitable.

  1. Starting position. Press the ball against the floor with your fingertips. Stop on weight.
  2. Gently move the foot forward - so that the ball rolls to the heel.
  3. Now move your foot back.

    Return to starting position.

  4. Perform the exercise for at least one minute. Then repeat the same with the other foot.

Pay special attention to this exercise, as feet experience increased load while skating.

Warm up before training at the rink: 8 effective exercises

Photo: Cyril Skom

Warm up before training at the rink: 8 effective exercises

Photo: Kirill Skom

Warm up before training at the rink: 8 effective exercises

Photo: Cyril Skom

  1. Starting position.

    Pull the legs bent at the knee to the chest. Lock the leg with your hands. Stay in this position for 20 to 60 seconds, depending on your physical fitness. Try using your hands to slightly increase the amplitude.

  2. Bend the leg at the knee and pull the heel to the buttocks.

    Lock the leg with your hands. Stay in this position for 20 to 60 seconds, depending on your physical fitness.

  3. Extend your leg, take a small step forward and accept the emphasis on the heel. Try to straighten your leg at the knee.
  4. Stay in this position for 20 to 60 seconds, depending on your physical fitness.

  5. Perform the same exercises with the other leg.

Warm up before training at the rink: 8 effective exercises

Photo: Kirill Skom

Warm up before training at the rink: 8 effective exercises

Photo: Kirill Skom

Warm up before training at the rink: 8 effective exercises

Photo: Cyril Skom

  1. Starting position, legs wide apart.
  2. Transfer the weight to your right leg and bend it at the knee. Straighten your left leg.
  3. Transfer the weight to the left leg and bend it at the knee.

    Straighten your right leg.

  4. Perform 20-30 movements.

Warm up before training at the rink: 8 effective exercises

Photo: Kirill Skom

Warm up before training at the rink: 8 effective exercises

Photo: Kirill Skom

Warm up before training at the rink: 8 effective exercises

Photo: Kirill Skom

Warm up before training at the rink: 8 effective exercises

Photo: Kirill Skom

During training and performing various maneuvers on the rink, you will need to keep balance. Prepare the body for training will help balance exercises. Here is one of them.

  1. From a standing position, make a big step forward with your right foot. Heel of the left foot in weight.
  2. Bend your right leg at the knee. Lower the knee of the left foot to the floor. Straighten the foot.

  3. With your body, reach back. Stay in this position for 20-60 seconds, depending on your physical fitness.
  4. Repeat the exercise the other way.

Warm up before training at the rink: 8 effective exercises

Photo: Kirill Skom

Warm up before training at the rink: 8 effective exercises

Photo: Kirill Skom

Warm up before training at the rink: 8 effective exercises

Photo: Kirill Skom

Warm up before training at the rink: 8 effective exercises

Photo: Kirill Skom

  1. Starting position, standing, feet shoulder width apart.
  2. Bend your right leg at the knee and lift it up.

    Begin to perform circular leg movements. Make 15-20 rotations forward, the same backward.

  3. Perform the same exercise with your left foot.

Warm up before training at the rink: 8 effective exercises

Photo: Kirill Skom

Warm up before training at the rink: 8 effective exercises

Photo: Kirill Skom

  1. Starting position. Start to gradually move your right foot back, while lowering the body down.

    The right leg, back, head should form a single line.

  2. Hold this position for a few seconds.
  3. Perform the same exercise the other way.
  4. Do 10 reps on the right and left foot.

Warm up before training at the rink: 8 effective exercises

Photo: Kirill Skom

Warm up before training at the rink: 8 effective exercises

Photo: Kirill Skom

Warm up before training at the rink: 8 effective exercises

Photo: Kirill Skom

  1. The initial standing position.

    Hands are straightened. The left leg is bent at the knee.

  2. Lift your right foot to the toe. Lower your heel to the floor.
  3. Perform the exercise 20-30 times.

  4. Do the same with the other foot.

Warm up before training at the rink: 8 effective exercises

Photo: Kirill Skom

Warm up before training at the rink: 8 effective exercises

Photo: Kirill Skom

Warm up before training at the rink: 8 effective exercises

Photo: Kirill Skom

Warm up before training at the rink: 8 effective exercises

Photo: Kirill Skom

Warm up before training at the rink: 8 effective exercises

Photo: Kirill Skom

Warm up before training at the rink: 8 effective exercises

Photo: Kirill Skom

  1. The initial standing position.
  2. Bend to the right and shift your body weight to your right foot. With your left foot, stretch to the right. Left foot in weight.

  3. Lift the hull and jump to the left. Repeat the exercise the other way.
  4. Perform the exercise 20-30 times.

The editors thank the fitness network CrocusFitness premium clubs for their help in organizing and conducting the shooting.

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