Warm-up

Warm-up: why is it needed and how to do it correctly

Warm-up is a mandatory step before physical exercise, which helps prepare the body for the load. Some people think that warming up is a waste of time, but in fact it has a number of important and even non-negotiable features. In this article we will look at why warm-up is needed and how to do it correctly.

The main task of warming up is to prepare the body for work. If you neglect to warm up before performing further exercises, you expose your body to stress and even risk injury. During the warm-up, you put your body on “combat readiness”: blood circulation and metabolism improve, promoting energy production; muscle viscosity decreases, their elasticity increases; the joints receive an additional amount of so-called synovial fluid - a kind of lubricant for the joints that reduces friction during movement.

Warming up can vary depending on the type of exercise you are going to do. For example, if you are going to do cardio exercises, then the warm-up may consist of running in place, squats, lunges, etc. If you are going to do stretching exercises, then the warm-up should be more focused on stretching the muscles. But in any case, the warm-up should begin with slow movements to gradually tone the muscles.

We offer you a simple set of exercises that you are quite capable of doing on your own if you do fitness at home, or if you want your morning to be cheerful and active.

Start with music. A cheerful, playful melody will awaken the desire to move, give strength and energy. After this, proceed to breathing exercises. Starting position - feet shoulder-width apart. Squatting a little and standing up with your arms up, take 3-4 deep breaths and exhale through your mouth. A kind of ventilation of our lungs occurs.

Now let's warm up our joints with the help of joint gymnastics, aimed not only at toning the muscles, but also at increasing the range of motion in the joints. Joint gymnastics is all kinds of circular movements in the joints of the hands, elbows, shoulders, ankle, knee and hip joints. Perform 6-8 circular movements in one direction and 6-8 in the other direction for each joint. If you have any problems with your joints, be sure to consult your doctor.

After joint gymnastics, we move on to muscle stretching exercises. Start with simple exercises such as forward, backward and side bends, which will help stretch the muscles of your back, hips and legs. Then we move on to leg stretching exercises, squats, lunges, etc. It is important to remember that the stretch should be gentle and not too sharp, so as not to damage the muscles.

You can also do some simple coordination and balance exercises before your workout. For example, standing on one leg, raise the other leg up, holding your knee or ankle. This will help prepare the nervous system for more complex exercises.

Lastly, don't forget to stretch after your workout. After exercise, the muscles are tense and need stretching for recovery and relaxation. Stretch each muscle group for 15-30 seconds and repeat the exercises several times.

In conclusion, warming up is not just a formality, but an important stage of preparation for physical activity. It helps reduce the risk of injury, increase the effectiveness of your workout, and make it more comfortable and enjoyable. Try not to neglect warming up and do it regularly before physical exercise.

Warm-up - basic principles and benefits for beginners.

It's no secret that it is very important to properly warm up your muscles before any physical activity. Warm-up exercises can improve blood circulation in the body, increase heart rate and prepare joints for increased stress. In this article we will talk about how to properly warm up for the gym, sports training, or just for home.

How to determine the type of warm-up

Warm-up should be done regularly - before and after training (to reduce the risk of injuries and tears). The volume and duration of kneading exercises directly depends on the intensity and duration of the upcoming physical activity. Before going to the cardio room, you should do a short light workout, and for strength training, a warm-up for all muscle groups. During the warm-up you should not feel tired or overexerted. At the end of the warm-up exercises, the heart rate should slow down. If this does not happen, then the training is ineffective. Regular simple warm-up exercises improve blood flow, increase joint flexibility, and prevent injuries. Regular cardio training and periodic strength training train the cardiovascular system. This improves endurance and athletic performance. Regular exercise leads to faster recovery during rehabilitation after injuries and diseases of the musculoskeletal system.

Let's take a closer look at how to properly warm up.

Beginning