Heat the muscles before training is a set of exercise that helps prepare for physical exertion and avoid injury. Many novice athletes neglect the warm-up and do not warm up, which is a big mistake.

The role of muscle heating

How to warm up the muscles before training, we will tell in detail in today's material. First you should figure out why the warm-up is really important and necessary:

• Heat the muscles involves an increase in the temperature of their fibers. In such a state, they work more efficiently and relax better. This helps to increase the power indicators, speed and endurance. Another disgraceful musculature is more elastic, so the probability of getting stretching below.
• Expansion of vessels is another factor in favor of the workout before training. The blood flow is improving, the load on the heart is reduced, and the muscles get more oxygen.
• Normal cooling of the organism due to normally flowing thermoregulation (sweating). This eliminates the risk of overheating and muscle injuries at the beginning of the training process.
• Psychological aspect. Heated before training, you morally prepare for intensive work, so the lesson brings more benefits.

How to warm up muscles?

Each athlete, including a beginner, should know how to warm up and prepare muscles before training at home or in the gym. Experts advise to start with aerobic loads that will accelerate the heart rhythm and provide muscles with the necessary oxygen.

At home, heat the muscles with fast walking or running on the spot for 5-10 minutes. Then you need to smash and warm all the joints and tendons. The set of exercises suitable for the house and the gym, the following:

• Turns and tilts of the head. Stand smoothly, spread your legs on the width and start performing different movements head, warm neck.
• Workout arms with joint development. In the same initial position, start rotating with brushes and forearms, exercise mahs with hands on the sides, up and down.
• We fall below and carry out turns and tilting of the body. Try with each training session while heating is lowered everything below, improving stretching.
• Rotation of the pelvis, placing hands on the waist. Perform spring movements, stretching the sink muscles of the press.
• Heat the knee joints: We become smooth, putting the legs together and put the palms on your knees. Start performing rotational movements with your knees, as if describing them circle.
• Complete the heating of the muscles before training, you can jump on the spot with cotton hands above your head.

How to heal in the hall?

If you are engaged in the gym, heat the muscles before stretching or twine is better with the help of cardionloads. Use a treadmill, orbitrek or exercise bike - enough 10 minutes, starting with a slow pace and gradually accelerating it.

In the gym, there are rope and expander, which can also be used to warm up muscles, moderately increasing the load. Also before each exercise it is recommended to prepare muscle fibers, performing several mining approaches with small weights.

What is dangerous lack of workout?

Many newbies allow the same error, coming into the gym: they begin to exercise with large weights. For example, make the press lying immediately with a weight of 60-80 kg at workers 100 kg. It is just unacceptable, since the chance to get injured too high:

• spriage stretching is the most common situation;
• a faint condition due to a sharp increase in pressure;
• damage to the joints.

Experienced athletes always begin training with a warm-up for heating the entire body. Some even sit on the twine and perform other complex exercises for stretching ligaments and muscle fibers, and beginners sufficiently limit the above-described complex.

10 minute warm-up contributes to the enrichment of muscles with oxygen, accelerates, blood circulation, increases the body temperature, which is a good warm-up before training.

How to warm up the muscles before training. Where are you starting:

1. Neck. We get up smoothly, put the backs of the back, then we press it on it and lower the chin to the chest. Loose for a few minutes. Circular movements head at a slow pace: get up smoothly, starting to perform circular movements of your head (10 times in each direction).

2. Shoulders. Stand smoothly, put your palms on the shoulders, perform circular movements back and forth for 10-15 times.

3. Trapezoid muscle. We get up smoothly, we creep my head left with your right hand (to the shoulder), delay for 5 seconds and return to the starting position, repeat the same action in one way at least 5 times. Similarly, done on the other side.

4. Breast muscles. Find the support, for example, the wall, go about it with both hands as much as possible until the sensation of tension in breast muscles. Hold for seconds 10, repeat the minimum of 5-7. You can also do this exercise: Stand smoothly, take your hands in the castle behind and pull them back. Hold in this position for a few seconds and repeat 4 times.

Anton Simonov

Health is much more dependent on our habits and nutrition than from medical art.

Content

A set of exercises for workout is preceded by any high-quality training. Gradually warming up the muscles, you are preparing the body to load, so that it does not experience a colossal stress. Be sure to work, and then exercise will benefit.

How to do the workout before training

This occupation helps to gently accelerate blood circulation, expand the amplitude of the joints of the joints, prevent injuries. How to warm up before training:

• Perform simple exercises.
• Highlight for a warm-up for 10-15 minutes. If you are engaged in a cool room, you can increase the duration of this stage.
• Start working out the top of the body, gradually dropping down.
• The warm-up before training at home should take place in slow, but sufficient for heating muscles the pace.

Main types of exercise

Workout before training foot, hands, abdomen and backs includes extremely simple exercises - various rotations, twisting, squats, slopes, push ups. A good way to quickly and effectively warm up is to run. It is necessary to start with a slow walk, then increase the pace, and in the last 7-10 minutes of heating to move on with an average speed. You use the maximum amount of muscle tissue, make the heart work faster, accelerate blood circulation. After such a workout before training at home, the body will be ready for more serious load.

General warming

Exercises for warm-up before training can be combined into the following groups:

• Universal. Relevant to any physical activity. Such complexes are carried out on school lesions of physical education, so they are known to everyone. The workout begins with turns and tons of head, then you need to go to the elaboration of the shoulder belt, hands, body, hollow, knees, ankles. The final stage of preparation is breathing exercises.
• Special. The main difference before the universal program is the maximum heating of muscles that will work intensively in training. If this is a power load, tasks are performed from the main complex, but without burdening.

At home you can warm up like this: jump on the rope, walk in a fast pace with high-raised knees, climb and go down the stairs. If you are going to train the press, turn the hoop. Before a long run, it is important to do one by one approach, squats, pushups, slopes. Pull the femoral, calf muscles, be sure to rotate with knee joints and ankle.

Articular warm-up

This type of training helps to intensify joints, tendons and ligaments, improves their mobility, coordination, workers in the near-hand muscles. Often the complex performs a full-fledged training, so effective. It should be performed at home in front of power classes, fitness, yoga, cardionarf. What exercises for drying muscles before training are included in this complex? Examples:

• Tilt heads back-back, left-right. Rotation head.
• Side slopes of the case.
• Hand drawing up and sides.
• Rotation shoulders, forearms, brushes, chest.
• Cleaning the case, the rotation of the pelvis, the turns of the legs.
• Lifting, flexion-extension of legs in the knees.
• Rotation ankles.
• Rises on socks.

Stretching before training

Harmonious weight loss and the improvement of body forms of the house is possible only when implementing a comprehensive program. Stretching in this business takes not the last place. Often it is recommended to do after sports classes, but also as a workout before training at home, this type of activity is also good. In order for the exercises to give the result, they should be performed with a certain amplitude. If the muscle tissue is weakly brew and stretched, it is likely to get injured.

Before stretching, it is necessary to perform a small complex of warming movements. Everything needs to be done smoothly, it is impossible to allow pain. Feelings should be comfortable. After proper stretching on the body there is a pleasant warmth and does not feel fatigue. If you want to sit on the twine, make this purpose of the main workout or hitch. When the muscles become hot, perform dynamic stretching exercises:

• Take the basis of the task of general warming up. Performing them at home, stay longer at the extreme top point and try to pull muscle tissue as much as possible.
• If necessary, help your hands, but without effort and jerks.
• Sometimes the house is difficult to give an adequate assessment to its progress and body position, so if you can, look in the mirror. This will allow you to see basic mistakes.
• Excellent warm-up exercises for women and men - Mahi, rotation of legs, hands, springbits (can be dangerous for beginners!). Start moving in a small amplitude and gradually increase the angle of lifting.

Effective set of exercises for warm-up at home

It is possible to achieve excellent results not only in the gym. At home it is quite realistic to put yourself in order, even if you live in a multi-storey building with bad sound insulation and have no accessory. In this case, jumping and running in the apartment are not available, but you can warm up in another way. Remember and follow the following complex:

1. Walking in place. Source position: Standing, hands pressed to the body, feet at a short distance from each other. Step on the spot at an average pace 3-4 minutes.
2. Lifting the knees to the pelvis level. Make 30 times in 30 seconds.
3. Squats - 15 times. Remember that the knees should not go for socks, the stop must be done on the heels. When lowering the body, take the buttocks back, and tighten the back a little forward, the spine keep smoothly.
4. Stretching triceps - 4-5 times per side. Raise your hand, bend it in the elbow. Forearm boot back. The second hand is slightly pressed on the elbow, stretching the muscle.
5. Rotation of shoulders - 12 times ahead, 12 times ago.
6. Stretching of breast muscles - 8-10 times. Get your hands behind your back, assume the brushes in the lower back. Fingers should look down. Slightly push the pelvis, and put a thoracic ahead.
7. Stretching back muscles - 6-8 times. Touch your hands in the castle, place them in front of yourself. Round your back and pull your hands forward.
8. Stretching the femoral muscles - 5 times with a 5-second delay. Bend the leg in the knee and lift the stop to the level of the buttocks. Hold your hand to hand and gently stretch muscle tissue.

How to warm up muscles before training

R Azminka is a set of exercises and preparatory activities that perform an athlete before starting the main part.

The goal of the workout is to prepare an athlete to the upcoming loads. It affects the body as follows:

1. It prepares the nervous system to intensive work, it allows you to achieve more accurate and coordinated actions in the upcoming, improves human learning with new movements and exercises.
2. The exchange of substances, which allows the muscles to receive energy necessary for their work.
3. The operation of blood and respiratory systems is activated, as a result of which the blood saturated with oxygen will flow to the muscles in sufficient quantities.
4. Stretching muscles before training increases their elasticity - it avoids.
5. The articular workout contributes to the release of an additional synovial fluid, as a result of which all movements will occur smoothly and without a crunch, and the cartilage will not harm during training.
6. The head is exempt from unnecessary thoughts, the person is configured and concentrated in the training process.

It must be carried out before any training, regardless of the sport and type of exercise.

The correct workout should last at least 10 minutes.

During the workout, it will be useful to think over the upcoming and pay special attention to the muscles to which the emphasis will be made during the training process.

It is necessary to clean your head from extraneous thoughts and think only about the upcoming exercises.

It is not necessary to spend too long workout - it will cause fatigue even before the main part of the workout.

The rest intervals should be reduced between individual exercises to a minimum.

It is necessary to start the workout always from the same part of the body, for example, from the neck, and smoothly go down. This will avoid the random pass of any muscles.

The warm-up for men and women is no different.

It is necessary to take into account the existing injuries when choosing exercises.

Stretching can be performed only after heating the muscles, otherwise it can lead to injuries.

Parts of the warm-up

Any warm-up must consist of two parts: the main and special. The main part prepares the body to the general. During this part of the warm-up, blood vessels expands, the metabolism is accelerated, all the muscles are stretched.

The same for any sport and type of training: it includes various types of healing exercises for hands and legs. You can strain your legs with a walk, squats with our own weight, rotations with knee and ankle joints. The warm-up of the hands includes rotation of the shoulder, elbow and truncated joints.

Stretching is two types: static and dynamic. During the static muscle, it is stretched for 15-20 seconds, while the athlete is in a fixed position. Dynamic warm-up includes such exercises for stretching, like attaches, twisting and slopes.

It will be different depending on the selected sport.

1. The warm-up before should include exercises with low weight burdens. Before you start working for each new muscle you need to carry out a separate warm-up series.
2. When carrying out a small cardioprint: slow run in a constant pace.
3. Before training on playing sports, you must include the exercise with the ball.

Pre-trip load is a very good athlete state indicator. If the following signs appear, it is necessary to stop classes:

1. The incessant suggests that the body did not have time after the previous training and it is necessary for it.
2. The broken state and drowsiness that do not pass in the process of workout indicate the overwriting of the body and inclusion.
3. Night or acute pain in any part of the body may indicate the presence of injury.
4. Heavy breath and rapid heartbeat during the usual workout also talk about the need to stop training.

Workout is an integral part of any. Compliance with its main principles will avoid injury and achieve the best results of classes. It is necessary to follow your own well-being in order to interrupt the training and give the body an additional rest if there is a need.

Greetings all respected and hot favorite blog readers Website!

From birth and to this day, you can make twisa Okhrimenko and today we will keep a dialogue about the warm-up before training in the gym. Today, I will cover the importance of the warm-up before training, I will make the qualification of the types of workout, and soon I will comply with the existing, scholarship the topic and publish the publication about. In general, as always, I will come to the question with all seriousness and not a tear with it until it is not a sort of scattering what is called, from and to.

Lack of lack of workout before training

Unfortunately, most newbies come on the same rake as I once. And some prefer to stand on these rakes and to this day, periodically swaying on them so that the pen accurate to the forehead takes. And if today's publication will be obtained by at least 1 person to convince the importance and necessity of warm-up before training in the hall, it means that I didn't worry midnight.

Why many do not work

As studies are shown only 5% of the training makes a good workout before training, and it is really sad. The most prevailing most trainers think, they say why to spend strength and energy to warm up before training in the gym if it does not increase muscles, it does not help to lose weight and anything like that in this spirit.

And this thought is incorrect, because in addition that high-quality warm-up helps to protect our body from injury, so also the efficiency of the training due to the normal workout is certainly increasing. So every time going to the hall should be thought about how to warm up before training.

Why do you need a warm-up before training in the gym?

The main mission of the warm-up is to prepare the body to train, pour the muscles with blood, heat the muscle tissue to avoid injury, develop joints. But the warm-up before the power training helps to prepare not only our body, the central nervous system (CNS) also needs to be prepared. After high-quality workout, the muscles and joints work better that positively affects directly on the intensity of the power training.

According to the results of British Medical Journal, the regular not too long workout and stretching in front of the tren (5-15 minutes) reduces the risk of getting injured in training twice. And who at least once was injured in training, he knows how unpleasant it is.

The warm-up can be compared with the warming of the machine into the student winter time - it can go, but it will go, but it will crack and can stumble.

With confidence, which is supported by personal experience, declare: it is better to warm up and not to take care than to do not sweat. In addition, the training without a warm-up loses intensity and as a result of effectiveness, it is also possible to be injured with a lacaround. And more or less serious trauma in training is 2-4 weeks without a favorite gym. Do we need it? I think it is not necessary. Therefore, today and we will analyze in all our glory how to make a warm-up.

How to warm up before training

To be better clear how to warm up before training, I propose all the workout to divide into 4 conditional stages. And if we talk about what workout to do before training, I boldly answer: all 4!

1. Heat
   
   Each workout is best to start with cardiotering. Running a treadmill on a treadmill, riding a bike, jogging by orbit, jumping on the rope, a movable warm-up with a gymnastic wand - any of the above options is remarkably suitable as heating.
   Personally, I love a pear to penetrate a pear to penetrate 5-10 minutes before training: and the blow is being worked out and the body is well warmed up. The heating time of the pulse should be fluent in a good way within 120-160 beats per minute. For normal heating, it is quite 3-6 minutes of intensive cardio.
   This stage of warm-up before training is designed for the general training of the whole organism to intensive tota. Blood accelerates, the pulse is expensive, you can safely move on to the next workout stage before training.
2. Rotation
   
   After heating the body it would be time to develop joints. I don't know exactly why, but somehow it turned out that it was accepted by the articular warmth to do on the principle from top to bottom. I think it makes no sense to invent a bike, why not adhere to the old good sporting tradition and not to warm up successively from the neck to the anklever? It does not have knowledge what kind of muscles are planned to work on training, it is necessary to knead all the joints before each power training. Only non-target, non-working joints, understandable things, are being developed a little less, and working on the contrary - longer and more.
   I hope you go to the hall you know in advance what exercises will be done, and therefore you should know how to make a warm-up in the gym. If not, then I would advise before proceeding to training to order an individual training program. Read each training session is mandatory to brush with brushes, elbows, head, twist the case, brief with the lower back, develop the knee joints. You can get a rule before each training session to do hyperextenzia: it will help insure in training the most vulnerable part of the spine - the lower back. As it were, and the joints are either wearing in training with burdens. But the better you develop them, the less this very wear is.
3. Stretching
   
   Stretching before training prepares bundles and muscles to the load, making muscles more elastic, which means ready for pumping. Training some kind of muscle or muscle group, we first pour it with blood and see instant growth (more precisely the illusion of growth) of this muscle: it is poured with blood, it becomes hot and inflated. And if the muscle does not own enough flexibility, then it will be able to take less blood less and, as a result, effectiveness will be less.
   So stretching, or in other words, Stretching should be the necessary element of the workout before training in the gym. No need to fan, stretching is quite enough 3-5 minutes before the training. How to do stretching before training, I will also publish in the near future.
4. Special workout Bodybuilding
   
   Before each you need to do this exercise first with an empty vulture, then with weight, twice the less weight. And only after these two warm-up and heated approaches to start training. In addition, this type of warm-up will help heat the muscle, it will also increase the blood flow in the muscle trained, which will have a positive effect on his training.

You need to start not with rush harsh movements, slow paced, gradually increasing the pace and intensity of the workout. No need to shock our body, let it be drawn gradually.

The best pulse for the warm-up is 90-140 shots per minute. I advise you to purchase a special pulsometer in order to correctly count the pulse. I already mentioned the role of the correct pulse in the article about.

If it is cold in the gym, you need to increase the warm-up time, because the muscles are colder, and therefore you need to warm them better.

Zaminka after training

After training you need to make a boat! Prepares the body to rest and restore. As a hitch, you need to make several stretching exercises (again about Stretching), slowly walk around the hall, or run on the path with the subsequent transition to walking.

The goal of the hitch is the normalization of the pulse, getting rid of the breath and the preparation of the body to smooth recovery. It will be worth it to affect the muscle worked on training, so you will get rid of yourself from the crepeture and turn away the milk acid from the trainable muscles. The hill is made only 5-10 minutes, and how I will write about it in one of the following publications. Of course, not to miss you need to subscribe to updates.

Workout before the strength training video

Well, it seems to everyone, the distinguished you are my readers. I hope after today's article it is clear that the warm-up before bodybuilding is an integral part of bodybuilding, and we just have no right to score on it. So each time I come to the hall we pay 10-15 minutes to workout and everything will be great for us!

Good luck friends, health and success in sports.

On the wire was Vitaha Ohrimenko !