How to warm up properly?

You should start exercising with weights on machines and with a barbell by doing this before each workout. warm-up, using various cyclic exercises and well-known sets of exercises from general physical training, performed, if possible, to music. Warm-up exercises before training are usually selected as simple as possible, but energetic - good warming up muscles, without the use of additional weights. Consider this a kind of analogue of morning exercise. The pace of movements is average, the duration of the warm-up part of the training is at least 5-10 minutes, until a slight perspiration and the appearance of sensations of warmth throughout your entire body.

1. Cardio intro
2. Goals and objectives
3. Basic recommended exercises for warming up before training:

Cardio intro

Be sure to add a so-called cardio introduction to your warm-up plan. The best option for this would be ten minutes of work on any cardio machine. Excellent choice - rowing, an even better elliptical. Since a short jog on a treadmill or pedaling on an exercise bike will perfectly prepare your respiratory and cardiovascular system for subsequent physical activity, many eminent athletes also add a couple of tens of minutes on cardio equipment to their warm-up phase of training. This will be an even greater help and will optimally prepare you for the main part of the upcoming lesson.

Goals and objectives

In your warm-ups for training, you can include exercises that would prepare the functional system of the body, the muscular and ligamentous apparatus for the volume load, and create a positive psychological mood for the training process. Remember: the main goal of a warm-up for training is to thoroughly warm up the body and stretch all the muscles, bringing them into combat readiness before the main training phase.

Basic recommended exercises for warming up before training:

1. Hanging vertically on the bar, reverse the hips alternately left and right.
2. From a vertical position, rotate the body to the sides.
3. Standing at the wall bars, alternately swing your legs.
4. Short jumps in place on each leg in turn.
5. From a sitting position on the floor, slowly bend and stretch forward towards your knees.
6. Sitting on the floor and holding your hands under the bends of your knees, raise your legs up as much as possible.
7. Lying on your back, with your hands clasped behind your head, bend your legs, pressing your knees to your chest, then lift up and smoothly lower to the starting position.
8. Lying on the floor, raise your slightly bent legs behind your head.
9. Keeping your feet shoulder-width apart and fixing your hands on your belt, perform smooth bends alternately left and right. When tilting to the right, place your left hand above your head, and to the left, your right hand.