Good workout. Warm-up before training in the gym from a to z. Warm Up Exercises Before Workout.

Diet and fitness

Never and under no circumstances should you give a sharp load on the muscles. This is especially true for training. To prepare the body for physical activity, it is necessary to warm it up with a warm-up. For such purposes, there is one that will make every muscle “turn on”.

Why do you need a warm-up?

Warm-up is the beginning of the workout. But many, especially beginners, underestimate the importance of this stage. Some believe that this is a waste of time, as it does not help either lose weight or build muscle. And this is fundamentally wrong.

Before training, warm up thoroughly to prevent injury and increase the effectiveness of your workout. This warm-up procedure should take at least 6 minutes. Reheat longer if you feel the need. Raise your arms up and down in rhythm with your steps, keeping your elbows bent and your fists soft.

Heel digs - Aims at 60 heels in 60 seconds

For heel riding, place the spare heels in front, keeping the front paw pointing up, and punch through each heel. Bend your supporting leg slightly.

Knee Lifts - Target 30 knee lifts in 30 seconds

To do knee lifts, rise high, lift spare knees to touch opposite arm.

The warm-up before training includes a series of exercises that are aimed at increasing the effectiveness of sports. How? And here's the thing:

warm-up activities allow you to “disperse” muscle tissue to a working state, due to which the whole body comes into tone;
light exercise leads to blood filling of the muscles, due to which cardiovascular activity also increases;
in 10 minutes of warm-up, the heart accelerates its rhythm to 100-120 beats per minute.

And so that the muscles do not acidify with lactic acid during the warm-up process, it is necessary to perform sets before and after each exercise. 7-10 repetitions are performed. These are stretching exercises that "calm" the muscles.

Shoulder rolls - 2 sets of 10 reps

Roll your shoulders forward 5 times and back 5 times. Let your arms hang at your sides. Don't skip warming up before your workout! It is very important that you gradually move towards a more intense physical activity. Skipping this important step can make you more likely to have all sorts of different injuries and ailments, as well as affecting your performance and how hard you can push yourself during your actual workout.

You can easily feel the difference between physical tension on warm muscles and cold muscles. For example, you've likely experienced a burn in your thigh muscles and overly harsh lung heaving after jumping off the couch and climbing the stairs to grab something from your house's second story. The feeling of tension is much more pronounced than when you get up and walk and then walk up the stairs.

If you plan to train in the gym with heavy equipment, then the warm-up complex will help in the following points:

liberate muscle tissue, which significantly reduces the risk of fiber rupture;
provokes the production of adrenaline, due to which the effectiveness of the training itself will increase;
tones the nervous system;
accelerates metabolic processes in the body;
increases the speed of the nerve impulse, which leads to an increase in the neurosympathetic response in the brain.

Warming up before training helps not only to stretch the body, but also sets the right mood for training.

The same thing happens when you neglect to warm up your body before doing more advanced exercises; You will feel exhausted much sooner than you need to. Give your body time to adjust to the workload ahead and you'll be able to burn more calories, build more strength and push yourself further than you could if you didn't.

Workout structure We will be doing ten different warm-up exercises that will become increasingly demanding on the muscles and cardiovascular system. Each active interval will be approximately thirty seconds. We start slowly, but by the time you're done your muscles will be warmed up and you may even sweat a little.

Types of warm-ups

The main thing to understand is that there is no exact warm-up complex. In each individual case, the program can be selected separately. For example, before running, the bias is done to warm up the legs, while when working with, it is worth preparing the whole body.

Warm-up can be of several types:

Warm up before strength training

We estimate that this short cardio workout burns approximately 4-7 calories per minute. Once you're done with that, you're ready to tackle any of our high intensity interval workouts. strength training and everything in between. Remember to cool down and stretch when you're done, just as important!

"To get range of motion on your joints and lift the muscles you're going to use for that day's workout, you need to do mobility and activation exercises," Robins says. "Dynamic warm-ups will increase your performance if you do it right," he adds.

General. This category of exercises is designed for functional training of the whole body. Due to such a complex, there is a gradual increase temperature indicators, metabolism is activated, due to which more oxygen enters the muscles. The general warm-up includes a complex for the upper and lower extremities, light running in place, jumping and rotational exercises to develop the joints. The duration is 10-15 minutes.
Special. Here, muscle kneading is aimed at 10-20% loading of the body specifically for a specific type of training. For example, if these are exercises with dumbbells, then 10-12 repetitions are done on the hands. Its main goal is to “remember” the body how to properly perform the exercises.
Hitch. At this stage, the main task is to help relax the muscles so that they move away from the excited state. Typically, a hitch includes a slow run, with a gradual transition to walking, and smooth stretching of the body in different sides. Such exercises allow you to remove lactic acid, reduce the pulse and temperature, due to which blood flow normalizes in the body. The duration is 5-10 minutes.
. It has 3 types:
- statistical- exercises are designed to fix the limbs in a certain position;
- dynamic- exercises allow you to control the course of muscle action;
- ballistic- movements are fast, motor, chaotic.

Dynamic stretching gives the maximum effect, as it gradually warms up the muscles, which means that the risk of injury to the fibers is minimal.

Get your muscles loose and ready to lift with this major league you can do just about anywhere. Robins suggests doing dynamic warm-ups every day, even on days you don't train strength. Start with the first movement and go through all 10 without resting between movements.

Greg says: Bring your knees and legs together while kneeling. Sit with your butt on your heels with your arms out in front of you so that your belly rests on your hips. Take a full breath in through your nose and exhale all the air until you can't exhale any more. Greg says: Lie on your back with your knees bent and your feet flat. Press into your heels, squeeze your butt and lift your hips.

All of these four steps of stretching should be performed sequentially, without skipping a single one. The fact is that at each stage, the muscles are not just prepared - they are first warmed up (in the truest sense of the word), and then gradually stretched and brought into a “working” state. A "cold" body is easy to injure.

Basic rules for warming up

Greg says: Start on all fours. Place one hand behind your head, put your elbow on that hand and turn it towards the other elbow. Then rotate your elbow up toward the ceiling, turning your head while keeping your lower back and navel in place. Your eyes should follow the elbow that is moving.

Greg says: Get on your right knee and place your left foot two feet from your right knee and point your left foot to the left. Dip your body sideways towards the middle so you get a stretch on your inner thigh. Greg says: Get on one knee with your front foot at a 90 degree angle. Come back with the hand that is on the side where your knee is down and pull your heel towards your butt. Then you will place your hand on the wall where the knee is inserted. Impulse in and out on each side.

What kind of workout do you need?

A set of warm-up exercises is selected not only for the type of training. It is also worth considering here individual characteristics a person - his body type, joint mobility, general well-being, the presence of certain diseases, etc. It is also necessary to determine for yourself - a warm-up is needed to warm up the muscles or to fill a specific muscle group with blood.

Greg says: Get into a push-up position, then lift one leg and place it on the heel of the opposite leg. Slide your hands back so that your butt is slightly raised. Then swing your heels to the ground and return them back. Stretch your arms far enough back so that you can touch the ground.

How to warm up before training - video complex

Greg says: stand with your feet about a foot away from the wall, facing away. Place your back against the wall. Press your abs to lower your lower back towards the wall. Raise your arms up and try to touch your thumbs to the wall behind you if any part of your body doesn't come off the wall.

For beginners, the trainer can pick up a set of general exercises, which the person will then independently begin to sort. But without fail, the warm-up should include:

exercises from the general category to warm up and prepare the body for future stress;
exercises from a special category, depending on the type of training that follows;
stretching complex to prepare not only the muscles, but also the joints.

For beginners, it is better to use a general warm-up, which just has a common complex. In the future, as sports develop, it will be possible to independently adjust such a program.

Departure with departure

Greg says: Get out as you go, and each time your knee goes down, stretch your arms over your head. As your arms go overhead, make sure your back is not blowing. Greg says: Take a big step. One leg is bent and the other is straight, but both feet remain on the ground. Put your hands in front of you as the back comes back.

Greg says: Start with push-ups. Do a push-up, then keep your hands in a fixed position. Take tiny steps with your feet while keeping your feet locked. As soon as you can't take any steps, pull your arms back. Contrary to popular belief, warming up and stretching are not the same thing.

Warm-up exercises

There is a standard set of exercises that can be used not only by a beginner, but also by a “professional”. This is a combination of aerobic and stretching exercises, which will take 15-20 minutes in time.

To prepare the body before training, the following exercises are performed:

This increase in heart temperature makes the muscles more pliable, increases the range of motion around your joints, and leads to better job during explosive movements. While the effects of stretching and warming on performance gains require further research, warming up will increase range of motion, which in turn will improve flexibility. Lifting heavy loads with stiff, inflexible muscles increases the risk of injury such as sprains and strains.

In order to break records and add muscle slabs to your frame, you'll need a great warm-up to unlock your potential before every workout. And we don't mean a five-minute treadmill and some toes followed by a 300-pound deadlift.

These 8 exercises will help prepare muscle tissue for the upcoming load as much as possible. This complex is considered universal, so it can be used before any type of training for both men and women.

Stretching workout

There is also a complex for stretching muscle tissue. But the trainers recommend starting it not before training, but after it. This will fix the result. This is especially true for intensive exercises, as they lead to clamping of muscle fibers.

Ultimate lifting workout

This comprehensive workout will get your heart pumping and your muscles ready to grow fast. As you inhale, breathe in through your nose, expand your diaphragm, and focus on lifting your belly into your hips. Exhale every last ounce of air from your lungs, hold for one second, and then inhale.

Squeeze the buttocks of your back leg, push your hips forward and feel a deep stretch through the front of your thighs and quads. You can also do this on the floor. Squeeze your buttocks, go through your heels and lift your hips. Avoid using the hips or lower back. Keep your heels on the floor at all times.

Stretching allows you to normalize not only the work of the heart and blood circulation, but also relieves muscle spasms. To achieve this effect, you must remember the following recommendations:

before a stretching workout, it is useful to jog or sit on an exercise bike (at an easy pace) to raise the temperature in the muscles;
it is necessary to spend 2-3 seconds to take each position, and in the final position to linger for 10 seconds;
stretching exercises are performed slowly;
the final position is taken up to the point until the person feels slight pain.

Stretching warm-up includes several basic exercises:

Squeeze your buttocks and press your lower back against the wall, sliding your forearms up and down the wall. Keep your heel on the ground and slide your knee over three toes and touch the wall. Adjust the distance your foot is off the wall so you get a good stretch in your ankles, don't lift your heel and still touch the wall with your knee.

Hand warm-up exercises

Place both hands on the ground, keeping your elbows locked, and press your end knee to the ground. Squeeze the glute of the rear leg and extend your right arm straight up over the ceiling, observing your arm with your eyes. Maintain a neutral arch throughout.

It is necessary to stand in a doorway or between two supports on which hands are placed. Further, the body of the body slowly lowers down, without moving the arms. Fixation for 10 seconds, then the starting position is taken. Run 3 times at a slow pace.
Take the supine position on a hard surface. The legs are brought together and gradually rise up and behind the head, while the hands are pressed tightly against a horizontal surface. The toes should touch the floor. Fixation for 10 seconds and return to the starting position. Execution - 3 times.
A vertical position is taken so that the heels are together and the socks are apart. With a straight back, the body goes down until the fingers reach the toes. Perform 3 sets with fixation for 10 seconds.
The legs are placed shoulder-width apart. The body bends forward and grabs the opposite leg with the hand, slowly twisting. Fixation at the end point - 10 seconds, after which twisting is carried out on the other side. 3 approaches.
The legs are placed shoulder-width apart and slow tilts are performed to the sides, forward, backward. At each point, fixation is carried out, while it is worth using your hands.
Lunges are carried out on one or the other leg. In this case, the hands should be fixed on the belt. 8-10 sets for each leg.

Such exercises are familiar to everyone from the school bench. “Stretching” the body is not only before training, but also after it.

Crawl forward by taking a small step right hand and left foot at the same time and alternating. Keep your hips low and your head up. Drive through right leg and straighten your left arm, using it as a pole to pull your hips straight up. Pull your left leg under and behind your body, move your torso straight up, then come out on the stand. Cancel the sequence to descend. Keep a chest and watch the weight all the time.

You're probably already walking around the house breaking your new punches or testing your crazy jumps and slapping anything that even reminds you of a hoop. Remember what's important to optimize performance and security. All other athletes and fitness geeks should also listen. Whether you're gearing up for game time or gearing up for a killer workout, starting the cold is the easiest route to amazing performance.

Duration

It has already been noted above that the duration of each warm-up and the set of exercises used directly depends on the very nature of the workout. In addition, the physiological characteristics of the human constitution are also taken into account. On average, a warm-up can take from 15 to 30 minutes. It's all about how a person performs approaches - at what pace.

Abdominal And Back Exercises

We all want to get into the action by throwing balls, collecting pockets and cleaning the house all night, but your warm up can mean the difference between play and play. So make sure you try one of these 9 fresh and effective methods warm-ups brought to you by the warm-up gurus and fitness freaks on the site.

Alicia Marie's functional balance sheet

After that, go straight to 3 sets of 15 yard line passes. Your body is now primed for a workout! Try doing one warm-up set of balance exercises that mimics the actual training exercises you'll be doing.

Mill

jogging (outdoors or on a treadmill) - 5 minutes;
squats - 15 times, 2 sets with a 2-minute interval;
jumping with claps - 15-20 times;
body bends with hands reaching the tips of the toes - 15-20 times;
exercise "mill" - 15 times on each side;
push-ups - 10-15 times;
torso tilts - 20 times.

The warm-up complex can expand or contract, respectively, and the duration of the warm-up can vary up or down.

Turns of the body above the waist

Great examples include holding a dumbbell in your hand opposite the leg you're standing on, or standing on the flat side. Always try a warm-up set that uses the muscles you plan to work in a stabilized way! Spartak Coach: Arena Star Gods Nick Tarabay, got a funny overheat that works on the whole body - jumping jacks! Wait, those things we used as kids?

At the same time they work with your legs, core and heart. Depending on your access to equipment and goals, do 5 to 10 minutes of warm-up followed by body parts light on your daily exercise log. Consider specific areas to maximize their job potential.

In the end, it should be said that the warm-up is extremely milestone workout. It is thanks to her that the muscle tissue is warmed up for the subsequent load, which means that the risk of injury is reduced. Therefore, the warm-up should be done not only by beginners, but also by experienced athletes.

A well-designed training program must necessarily include such an important structural element as a warm-up before training in gym.

It functionally prepares the athlete's body for the upcoming loads in the gym and is equally necessary for both men and women.

It will take a maximum of 15 minutes and does not consist of chaotic movements like swinging arms, several bends and jumps, but is built according to a clear plan and includes a preparatory set of exercises.

The purpose of the warm-up is to warm up the muscles, joints and the whole body before the main training. It provides much more complete lubrication of the joints, minimizing the risk of injury.

In addition, work in the gym is associated with serious cardio loads, and during the warm-up, the heart and cardiovascular system receive the necessary impulse for more intense work.

Along with the warm-up, do not neglect the hitch - the final stage of the workout. It pursues directly opposite goals: to bring the body to a calmer state, return the pulse to its normal rhythm and, thereby, lead the body to the beginning of the recovery process.

Warm-up stages

When doing a warm-up, it is important not to overdo it so that it does not turn into a full-fledged aerobic workout.

Warm-up exercises should be selected taking into account physiological features your body and the nature of the upcoming workout.

A proper warm-up before a workout includes the following steps:

general;
special;
stretching.

Sometimes there are four stages: along with a special warm-up, they also include a warm-up of the joints, although usually they are successfully combined. It is best to warm up the joints with swinging and rotational movements, squats, etc.

General warm-up It is designed to warm up the whole body, which speeds up the metabolism and increases the tone of the body. This increases blood flow and blood supply to the muscles.

The pulse rate gradually increases to 120-140 beats / min. This point is especially important, since sharp physical exercise extremely harmful to the heart.

Enough for a general warm-up 3-5 minutes. It usually includes light running in place / on a treadmill, jumping rope or in place (can be replaced with an exercise bike) and squats.