How to stretch your back before training. Warm-up exercises warm-up complex for different muscle groups

Every professional sportsman knows about the need to pre-stretch your body before any workout. However, in most cases, people neglect this. Why does this happen, how is warming up before training useful, and how to do it correctly?

General information

Before we talk about how to properly warm up before a workout, you need to understand how regular physical activity affects our body. This will allow you to understand why proper warm-up before training will help neutralize negative stress factors during the training itself.

Tensile and compressive effects on all muscle groups.

In addition, we must not forget that our body strives to stabilize, and, therefore, before the training itself it is at rest, in this case any load leads to:

Acceleration of blood throughout the body, which leads to an increase in the load on the heart muscle.
Increased load on all joints, the fluid in which, under the influence of rest, becomes covered with salt deposits.

In total, classic training leads to many negative consequences, which are usually easy to level out and stop with proper warm-up before training.

Benefit

Why do you need a warm-up before training? First of all, it allows you to stop the negative impact of the factors of the training itself on the body.

Reduce stress load. Preliminary warm-up is already a load on all muscle groups, which allows you to increase their tone before the main load.
Reduce the likelihood of injury. This applies to various types of sprains. Our muscles are initially at rest, and an unstretched body will only use the upper layers of muscle tissue, which makes the load uneven.
Remove salts from joint fluid. This will reduce the friction factor, therefore reducing the negative impact of lifting iron on the joints.

In addition, the load allows you to disperse blood throughout the body at low intensity. The heart will be in aerobic zone, especially when using an intense short warm-up before training. This, in turn, will reduce the buildup of lactic acid.

There is also a controversial effect of warming up on training process. In the process of accelerating the blood, we increase pumping into the main muscle groups. Consequently, the muscles will become clogged faster during the approach itself.

But the most important thing is still the prevention of injuries, which can only occur during warm-up. With proper warm-up, you begin to feel all your muscles more accurately, which is especially important for those who have more developed white muscle fibers. This will reduce the likelihood of falling during the approach and other injuries. So, after warming up, you better understand what load you are ready for, and, therefore, you can more accurately select the working weight.

Well, and most importantly, warming up helps you lose extra pounds faster. Firstly, this is an additional waste of energy, which causes more. Secondly, it is before the workout itself, which increases calorie consumption during exercise. basic movements.

Very often, novice athletes who train outside the gym neglect to warm up before training at home. Their argument is based on the fact that the load in home training is much lower than in the gym. However, even during home workout you can get injured. Moreover, the probability of this event is many times greater than the probability of injury in the gym.

Why is warming up so important, and why can’t you start exercising without warming up? Let's return to the concept of the state of rest of our body. Warm-up stretches our muscle groups. Therefore, if you start your workout without warming up, you increase the risk of micro-tears and strains. Unstretched muscles without prior warm-up are not resistant to external influences, which can easily lead to injury. Warm-up warms up the ligaments. Ligaments need to be warmed up not only during the winter, as they are the most fragile part of our body. Excessive loads can lead to ligament rupture, a very dangerous problem that can completely put an end to your athlete's career.

Warm-up – expels salts from the joint fluid. This reduces friction and prolongs the life of joints that are susceptible to wear during hard work in the gym.

Exercises

Let's look at the basic warm-up exercises before training, which will help work out the necessary ligaments and muscles.

Exercise	Muscle group	Features of the exercise
Tilts the head from side to side	Neck muscles	Tilt your head 2-3 times with springing movements in each direction. If there is a crunching sensation in the joint fluid, continue bending until it completely disappears.
Rotating your head in a circle	Neck muscles	Rotate clockwise 4 circles, then counterclockwise 4 circles.
Shrugs without weight, with rotation at the clavicle	Trapezius muscles	Perform at an extremely fast pace from 30 seconds to 1 minute.
Shoulder rotation	Deltas and trapezius	Rotate clockwise 4 circles, then counterclockwise 4 circles. If pain is observed, increase the amplitude. If there is a crunching sensation in the joint fluid, continue until it disappears completely.
Rotation elbow joint	Muscles of the shoulders and forearms	Rotation is carried out with the hand fixed in shoulder joint at an extremely fast pace. It is important not to throw your hands away, but to rotate them. Rotate clockwise 4 circles, then counterclockwise 4 circles.
Rotation of the wrist joint	Forearm muscles	Rotate until the crunching noise in the joint fluid disappears. Give Special attention for the muscles of the hands - increase the number of circles to 10 in each direction.
Bends from side to side	Core and abdominal muscles	The slopes should be as deep as possible in each direction. Legs should remain straight.
Mill with hands touching toes	Obliques + core stretch	If you are unable to reach your toes with your fingers, do jerking exercises with full fixation of the body in the lower back.
Body bends on straight legs	Lower back muscles + core stretch	Strive to reach your elbows to the floor when bending forward. If this fails, make additional springing movements.
Pelvic rotation	Muscles hip joint	The amplitude of movement is maximum. The pace is moderate. 8 laps clockwise. 8 counterclockwise.
Pelvic tilts in different directions	Muscles of the hip joint	When bending backwards, additionally tense your muscles lumbar region. Everything is done at a fast pace, with springy movements.
Swing your legs	Biceps femoris + Hip muscles	The main task is to achieve maximum amplitude, up to the appearance of mild pain.
Stretching ( vertical twine)	Muscle stretching back surface hips	It is advisable to perform with a partner who will pull the muscles. This is the only way to work the hamstring muscles without a warm-up approach.
Rotation of the legs at the knee joint	Quadriceps + calves	The leg is brought forward, the knee bends slightly, after which it rotates first clockwise, then counterclockwise.
Rotation ankle joint	Gastrocnemius + soleus	It is important to go through the full range of motion. If you have shoes with ankle support, it is recommended to remove them.
Warm-up approaches	All muscle groups	Before each exercise, you need to perform a warm-up set without weight in an explosive style.

This is far from full list various exercises, which can be used for a complete warm-up of all joints and ligaments. However, it is universal in that it allows you to work out all the main muscle groups and ligaments, and is equally suitable for both beginners and professionals.

How to warm up?

It is highly advisable, but not necessary, to warm up your entire body before training. So, for example, if you work in split mode, then the main thing for you is to develop those muscle groups and articular ligaments that will participate in the upcoming exercises.

Note: The editors highly recommend warming up the whole body before any workout, as this is an additional load on the body, and helps disperse blood throughout all muscles and ligaments, which will reduce the influence of the lactic acid formation factor after the workout itself.

Let's consider general principles warm up before strength training.

Warm-up should be done from top to bottom. From the neck muscles and ending with the calf muscles.
In addition to warming up, significant attention should be paid to stretching those involved in subsequent exercises. muscle groups.
Warm-up should be up to 15 minutes.
The pace of the warm-up should not tire your body.
Particular attention should be paid to those muscles that will participate in the most complex “basic” complexes.

Empty approaches

An additional method of warming up before training can be the so-called warm-up approaches. This is the use of heavy exercise without weights. They need to be performed in an explosive style. Like, for example, the empty barbell press. This will disperse the blood in the necessary muscles and work out the range of motion, stretching the ligaments and preparing the body for the upcoming power load while performing the exercise. This kind of warm-up is especially necessary for girls whose muscle groups and ligaments are not designed for heavy work.

Warm up and cardio

Despite the fact that most visitors gym they do a warm-up, they do this after cardio exercise. However, this is not entirely true. Especially if cardio exercise (for example, running) takes place separately from the workout. For example, in the case of running in the morning, or running on certain days.

Running is essentially a basic exercise that involves almost the entire body. In terms of the number of muscles involved, only burpee can compete with running.

This is why warming up before cardio is even more important than using it before strength training. Why?

It does the basic acceleration of the heart muscle. This reduces the stress load during the run itself.
It allows you to reduce the compression load on the spine and knee joints.
It perfectly circulates blood throughout the body.
Reduces the formation of lactic acid in the calf muscles.
Increases the productivity of running itself.

Warm-up should be done thoroughly, paying special attention to the knee and ankle joints. Additionally, it is recommended to carry out a series of stretching complexes after the cardio itself, especially stretching the spine, in order to neutralize the compressive effect of running on the spine.

To summarize

Warming up the whole body before training is not a prejudice, but a necessity that allows you to increase the productivity of the training itself. But this is not the most important thing. The most important thing is that warming up is the only injury prevention available to most athletes. But no matter what goals you set for yourself in sports, health should always come first. After all, an injury received at the wrong time can put an end to your career or significantly slow down your progress. Remember, when doing a full-body warm-up, always pay special attention to those muscle groups that you will work during the workout.

Any trainer will tell you that warming up before exercise is a mandatory stage of any workout. And you need to do it not only in the gym, but also before exercise at home. Now we will explain why it is important to warm up before training and how to do it correctly.

Why stretch?

The most important reason is that you will minimize the likelihood of injury. Trying to lift a working weight “cold” without the slightest preparation can lead to muscle or ligament rupture. Remember - such injuries heal very slowly and it often happens that their consequences do not go away at all. Preparing the nervous system for work is the second reason. Physical activity has a serious impact on the central nervous system; a sudden transition to exercise will result in stress for the body. The consequences can be different - up to loss of consciousness.

If you warm up correctly, the blood supply to the muscles and various tissues of the body will significantly improve, and the effectiveness of the workout will increase. The main thing is to shorten the interval between warm-up and actual training; it should not exceed five minutes. You will speed up your heart rate, increase blood circulation, saturate your muscles with nutrients and oxygen - all this is useful for the body preparing for stress.

What if you don’t warm up?

There are people who don't warm up. They do not get injured for the reason that their body has a good margin of safety. The problem is that once the mechanism has been worked out, it will still fail - injuries due to strength exercises high. So what can happen if you don't warm up?

At the very least, you will pull the ligaments. A common problem that will make you forget about training for a while. If the blood vessels are weak, you can easily faint. Sudden loads are fraught with pressure changes, and then it’s not far from unconsciousness. Warming up also affects the joints, or more precisely, the production of lubricating fluid. If you don’t warm up, you may have difficulties with them, and potentially you will have to give up the sport completely.

How to do a proper warm-up?

There are two types of warm-ups: dynamic and static. The first is to evenly repeat movements that knead the muscles. The second is also called stretching, it consists of tension in a static state. Experts do not recommend doing the latter, as it reduces the results. Dynamic is more effective - it helps to increase muscle flexibility.

The first stage is cardio exercise

In the classic version, any workout begins with cardio. Spend 10-15 minutes on a treadmill or elliptical trainer. You can try jumping rope or other intense cardio exercises. The running time depends on the type of exercise that follows. If you are expecting strength training, ten minutes of warm-up is enough, you don’t need to bother. And for those who intend to lose weight, it is better to run and jump for more than the average time - at least twenty minutes. The goals of cardio exercise are to raise body temperature, supply blood to the muscles and bring the body into a state of full readiness.

Basic warm-up

We start with the neck muscles - press the chin to the chest for a few seconds, then move the head back. Will not be superfluous rotational movements neck - 10 times in each direction.

After stretching the neck muscles, move on to working on the pectoral muscles. To do this, press one palm against the wall, lean forward and slightly to the side, creating tension in your chest. Then hold this position for 5 seconds, then repeat the exercise on the other side. Another valuable technique is to pull up, connected behind your back into a lock.

Let's move on to back exercises. You need to grab something with one hand and lean back, keeping your legs straight. We try to strain and stretch the back muscles as much as possible. We hold this position for 7-8 seconds, and then repeat the exercise, holding with the other hand.

It’s easy to stretch your stomach - to do this, we do the usual bends to the side. We place a hand bent at the elbow on the belt, then stretch the other one up and do lateral bends. We do the exercise for both sides. At the next stage we work on the shoulders. Raise your arms to their height and begin rotations top part torso.

The last one is leg stretching. It is performed by lunging backwards, forwards and to the sides. You can also work on the anterior thigh muscles by lifting your leg back and grabbing it by the ankle.

Perform this routine before each workout and you will quickly understand how productive your workouts become. And after training, don’t forget about the cool-down. It will lead to more rapid recovery functions of a body tired due to exercise. The cool-down lasts no more than ten minutes, usually done on a treadmill. You won’t be able to avoid muscle pain with a cool-down, but the body will recover much faster.

Depositphotos/andresr

The key to a successful and safe workout is a warm-up done before it. A high-quality and proper warm-up will allow you to achieve good result, will ensure safety during exercise, allow you to correctly distribute the load and help you quickly restore strength after exercise. It is just as necessary as the training itself, so it would be unwise to neglect it.

Why do you need to warm up before training?

Warm-up is a set of light exercises, and they are needed in order to warm up the muscles, joints, ligaments and the entire body for more difficult tasks. It is dangerous to neglect it, because it serves as preparation, especially since it takes up very little time. What does warm-up do:

the muscles are actively supplied and filled with blood;
oxygen transport to muscles improves;
the joints warm up and receive the joint lubrication necessary for work;
stretching and increasing the tone of all muscle groups;
the body psychologically prepares for strength work;
the training will bring much more benefit;
Helps prevent injuries.

Warming up puts the body in a state of full readiness, so those who ignore it are making a big mistake. The effectiveness of the training directly depends on it. Proper warm-up helps bodybuilders build more weight and strength, as well as shed pounds for those who come to do fitness.

During a set of light exercises, the muscular and skeletal systems are stretched, the muscles are saturated with blood, and the capillaries and blood vessels dilate. A warm body is less susceptible to injury on exercise machines and when working with heavy weights. Cellular metabolism improves and joints become more mobile. Warming up before training prepares the body for work.

Types of warm-up

Warm-up can be divided into two types:

General warm-up of the body is performed for 10-15 minutes, do it immediately before training. It is aerobic in nature, that is, it supplies the muscles with oxygen. Its task is to warm up the whole body, stretching muscles, tendons and ligaments. It is especially relevant in cold rooms and outside in cool weather. Cold muscles are weaker than hot ones. It is recommended to warm up in outerwear - this way the body will accumulate more heat and warm up faster. You can start by running, then move on to jumping rope, and then you can begin a general warm-up, stretching your joints and muscles. But we must not get tired, but prepare for further work;
a special or warm-up warm-up is aimed at target muscles and ligaments. It has an anaerobic (power) character. Do it immediately before heavy exercise. It is based on using less weight than in working approaches, which allows you to practice movements and correctly distribute the load. The muscles work in the required amplitude and trajectory, due to which they warm up and warm up. The first exercise should consist of at least 2-3 warm-up sets. Before exercises with a barbell, do a warm-up with an empty bar.

General warm-up

It is recommended to start warming up with light exercises. These should be smooth and unhurried movements, turning the head to the sides, circular movements. Having stretched the neck muscles, you can move on to swinging movements with your arms, moving them up and down, to the sides. After this, rotate your body to the sides. There are 10-20 squats left to do. The principle of warming up is this: you need to move from top to bottom. Next will be a general stretch:

Bend forward. Perform the exercise like this: stand straight, legs should be together, bend forward, trying to touch the floor with your hands. The head is as close to the feet as possible. Stay in this position for 10-30 seconds, then slowly straighten up;
Side bends. Place your feet shoulder-width apart and lower your arms. Raise your right arm above your head and begin to bend to the left, lowering left hand along the thigh. Bend over strongly and stay in this position for 15-30 seconds. At this time, the oblique abdominal muscles are stretched. Returning to the starting position, repeat the same on the right side;
Vis. Perform this exercise near the horizontal bar. Using a comfortable grip, grab the bar, bend your knees and lift them off the floor. Hanging like this for 30-40 seconds will help stretch the spine and the whole body;
"Butterfly". Sit on the floor, fold your legs in front of you so that your feet are together. Hold your socks with your hands and try to move your feet closer to your groin. Relax your muscles and try to press your knees to the floor. Spend 30-40 seconds in this position. This exercise promotes muscle stretching inner surface hips;
Stretch of the 4th femoris muscle. Kneel, sit on your feet. Place your hands behind your back and rest on them, trying to lean back as much as possible. Spend 30-60 seconds in this position. Slowly get up.

Great ending general warm-up There will be cardio, for example, jumping rope, an exercise bike, and you can go for a run. The duration of this stage is 3-5 minutes. These simple exercises will help you warm up before training outside or in the gym. They can be replaced and supplemented with others. It is not the set of exercises that is important, but a well-executed warm-up.

Warm-up before training for girls

Warm-up is of great importance for girls. Female body It is fragile, so it must be protected. How should the fair sex properly warm up so that the workout brings results and does not cause harm? Fitness trainers are divided regarding the duration of the warm-up: some argue that you need to work until the “first sweat”, while others advise saving your strength.

Which one is right? Both points of view have the right to life. For example, in winter, you need to warm up more thoroughly, but in summer, even the heat puts a decent strain on the body. It is worth paying attention to the menstrual cycle - at the beginning of it you need to pay more attention to warming up. In any case, this stage should be at least 7-10 m.

There was once a debate about when is it better to do cardio for weight loss - before or after a workout? It has been proven that it is better after strength training, but despite this, some girls continue to exhaust themselves with cardio sessions. Cardio warm-up should last no more than 15 minutes, and for some athletes 5-7 minutes is enough. The pace is average, the pulse is 65% of the maximum. Choose the loads that you like, fortunately, the gyms have a sufficient selection of cardio equipment (treadmill, stepper, exercise bike, etc.).

You need to start with joint exercises, which will help prepare the main joints and spine for stress. Most of these exercises are familiar with school lessons physical education:

rotational movements of the hands;
raising arms from the sides;
rotation of the arms at the elbows;
body tilts;
rotational movements of the head;
leg lift;
performing rotational movements in the knee joint;
turn the body;
rotational movements of the pelvis;
squats;
moving the leg to the side;
raising your arms to the sides.

Mash shoulder girdle possible using gymnastic stick, small dumbbells. It is recommended to perform all exercises 20-30 times. Stretching is not the most useful exercise that girls do quite often. The fact is that after it, the muscles and joints become more vulnerable and cannot maintain sufficient rigidity.

It is better to stretch after training, which will further strengthen the muscles and relieve painful sensations.

What injuries can you get while training without warming up?

Most often the joints and muscles are affected. And the most common cause of injury is huge pressure, sudden movements. In the cold season and on the street, the risk of injury increases several times, so during such training you should always wear outerwear.

Joggers in the cold season expose themselves to great danger. When doing a warm-up outside in frosty weather, it is quite difficult to warm up the leg muscles well. Therefore, experts advise dressing warmly or wearing special thermal clothing. We need special knee pads that will retain heat and protect the joint, reducing the load on it. You need to take extra care of your joints, because damage to them is much more dangerous than muscle damage.

Muscle injuries are most often sprains, and they go away on their own after a couple of days. Joint injuries can be very dangerous and sometimes require surgery to correct them.

Warm-up rules

Just like the main workout, the warm-up needs to be properly structured. And then it will really bring benefits, improve training results and allow you to approach the loads as warmed up as possible. The main rules of warming up will help beginners to properly organize exercises in the gym and on the street.

Warm-up should cover the whole body, and not just those muscle groups that are planned to be loaded.
Start slowly, slowly, gradually increasing the tempo and range of movements. But at the same time you cannot reach even half the maximum.
It's better to start with simple exercises like swinging your legs and arms. Make sure your movements are smooth.
Duration averages 10 minutes, with short breaks.
After finishing the warm-up, pause for 3-4 minutes.

Warming up the muscles before training is a set of exercises that helps prepare for physical activity and avoid injury. Many novice athletes neglect warming up and do not warm up, which is a big mistake.

The role of muscle warming

We will tell you in detail how to properly warm up your muscles before training in today’s material. First, you should understand why warming up is really important and necessary:

Warming up muscles involves increasing the temperature of their fibers. In this state, they work more efficiently and relax better. This helps increase strength, speed and endurance. Even warmer muscles are more elastic, so the likelihood of getting a sprain is lower.
Vasodilation is another factor in favor of warming up before exercise. Blood flow improves, the load on the heart decreases, and the muscles receive more oxygen.
Normal cooling of the body due to normal thermoregulation (sweating). This eliminates the risk of overheating and muscle injury at the beginning of the training process.
Psychological aspect. By warming up before training, you are mentally prepared for intense work, so the activity will be more beneficial.

How to warm up your muscles?

Every athlete, including beginners, should know how to warm up and prepare muscles before training at home or in the gym. Experts advise starting with aerobic exercise, which will speed up heartbeat and provide the muscles with the oxygen they need.

At home, you can warm up your muscles by walking or jogging in place for 5-10 minutes. Then you need to stretch and warm up all the joints and tendons. A set of exercises suitable for home and gym is as follows:

Turns and tilts of the head. Stand up straight, spread your feet shoulder-width apart and begin to perform different movements with your head, stretching your neck.
Warm up your arms and develop your joints. In the same starting position start rotating your hands and forearms, swing your arms to the sides, up and down.
We go lower and perform turns and bends of the body. Try to go lower and lower with each workout while warming up, improving your stretching.
Rotate your pelvis with your hands on your waist. Perform springing movements, stretching the oblique abdominal muscles.
Warm up the knee joints: stand straight with your feet together and your palms on your knees. Start making rotational movements with your knees, as if describing a circle with them.
You can complete warming up your muscles before training by jumping in place and clapping your hands above your head.

How to warm up in the gym?

If you work out in the gym, it is better to warm up your muscles before stretching or splits with the help of cardio exercises. Use treadmill, orbitrek or exercise bike - 10 minutes is enough, starting at a slow pace and gradually speeding it up.

In gyms there are jump ropes and expanders, which can also be used to warm up muscles, moderately increasing the load. It is also recommended to prepare muscle fibers before each exercise by performing several warm-up approaches with light weights.

What are the dangers of not warming up?

Many beginners make the same mistake when they come to the gym: they start doing exercises with heavy weights. For example, they do a bench press with a weight of 60-80 kg at once with a working weight of 100 kg. This is simply unacceptable, as the chance of injury is too high:

sprain is the most common situation;
fainting due to a sharp increase in blood pressure;
joint damage.

Experienced athletes always begin their workout with a warm-up to warm up the entire body. Some even do the splits and do other difficult exercises for stretching ligaments and muscle fibers, and for beginners it is enough to limit themselves to the complex described above.

Hi all! My name is Vitaly Okhrimenko and today we continue to delve into the topic of p.

Last time I described existing . And for the first time I used my photos as infographics. I also shot a video, but I can’t process it; for some reason the program needed for this doesn’t work on Windows 7. But as soon as I figure out the installation, I’ll definitely post it!

I made one monstrous discovery thanks to this step: I’ve been teaching people how to do natural bodybuilding for almost a year now, and during this time I’ve really become a wimp. Or maybe before (before the fleas started a blog), the handsome man was in full bloom:

No, something definitely needs to be done about this! A couple of days ago, an interesting idea crept into my head: why not start a body transformation marathon on the blog in about a year, and compete with the competitors yourself as an organizer. The idea is cool, I’ll think about it, I’ll think about it with my cerebellum and if I don’t change my mind, I’ll definitely organize it!

Well, I'm kind of getting off topic. Today we'll talk about how to warm up your muscles before training.. You need to warm up the muscle before, to which I dedicated the previous publication. And although the warming up itself only takes a little time (3–10 minutes), I’m devoting an entire article to it today in order to cover the issue entirely. After reading today’s publication to the end, you will forever deprive yourself of the need to be interested in how to warm up your muscles before training in the gym.

So, let’s take a more comfortable seat and let’s go, I bet it will be interesting!

How to warm up before a workout

The classic pre-workout warm-up has always been, is, and will be eaten by everyone possible ways cardio training.

Jogging on a treadmill, riding an exercise bike, various orbitreks, jumping rope, punching a pear - in general, everything that helps disperse blood throughout the body and fills our cells with oxygen.

The result of warming up the body before training is an increased temperature of the blood and muscles, adaptation respiratory system to the upcoming loads. In addition, warming up before strength training improves metabolism. And after a good warm-up, the workout itself becomes more intense and, as a result, more effective!

Often, athletes before a heavy workout (usually we are talking about or) use sports ointments to warm up the muscles before training. More precisely, ordinary ointments, but the purpose is for sports. Towards the end of today's article there will be a list of ointments for warming up muscles and joints before sports training.

Benefits of warming up:

Increases body temperature.
Increases muscle temperature.
Dilates blood vessels improving blood circulation.
Changes hormonal levels: hormones necessary for muscle building are released into the blood.
CNS (central nervous system) and the psyche are preparing for training.

How to properly warm up your muscles before training

As I wrote above, warming up before training is enough to spend from 3 to 10 minutes at the beginning of the training. Therefore, you should not do several warm-up exercises within one workout. After all, they take away energy, and we will still need it for other things.

Below I will give a list of popular warm-up exercises; I advise you to do one exercise before each workout. It’s best to alternate them periodically, it makes it more fun to train.

Attention: When we talk about how to warm up muscles before training, we need to remember about heart rate measurements. I wrote how to calculate the optimal heart rate for cardio training. Well, if you bother. And if you don’t bother, then just follow so that the pulse is in the range from 130 to 160 beats per minute. To successfully monitor your heart rate, it would be a good idea to purchase a heart rate monitor.

Exercises to warm up muscles before exercise

Jogging

This is perhaps the most popular pre-workout warm-up method known to mankind. In almost every modern gym or sports complex There is at least 1 treadmill.

In sports palaces (of which there are very few left today) for these purposes you can use basketball courts or mini-football courts. To warm up the muscles, and the entire body as a whole, just jogging is enough, that is, leisurely running, with the heart rate range indicated above. 5-10 minutes is more than enough.

Riding an exercise bike

Everyone (or almost everyone) has long known how cycling has a beneficial effect on both our body and our health.

By riding properly before training, we will thoroughly warm up our muscles, joints and ligaments before strength training. As with running, a 5-10 minute ride at a moderate pace is sufficient.

Jumping rope

Well, how can we talk about warming up the muscles before training and not remember this favorite exercise by many since the days of school physical education. Many, however, hate it, because not everyone knows how to jump rope (I am one of these “many”).

Again, 5-10 minutes of jumping rope will be a great way to warm up your muscles before exercising.

Orbitreks

In fact, these miracle exercise machines of the 21st century are something between a treadmill and an exercise bike.

Simultaneous movements of the arms and legs, as well as the warm-up exercises described above, help to thoroughly warm up your muscles and ligaments before training.

However, with increased muscle involvement, the intensity is slightly less than that of a jump rope or treadmill. But if this machine is located somewhere in the corner of your gym, I strongly recommend using it periodically.

Boxing tricks

For some time now I have really fallen in love with this type of muscle warming up before training. It can be done either in combination with any of the previous heating methods, or separately. The only condition: before starting this version of warming up the muscles, you need to stretch your shoulders, elbows and wrists.

3-6 minutes of active beating of a pear will allow you to warm up perfectly. Besides, what kind of man wouldn’t want to throw a punch? And it’s even better if there are paws and a partner in the gym, here, in addition to a toned torso, we will also get basic boxing skills.

Sports games as a warm-up

I remember well the first year of my training in the gym, when we went there with a small but quite cheerful group of teenagers. We often warmed up through our lungs. sports games. Either we'll kick the ball around, or we'll play ping-pong. Of course it's not The best way warming up before training because it takes too much energy. But it's a lot of fun!

Warming ointments for athletes before training

You can (and sometimes even need to) warm up before a physically demanding workout not only with exercises, but also with the help of special creams and ointments. And in general, if we talk about warming up before training with heavy basic exercises, then I would strongly recommend using ointments to warm up the muscles before training.

It is worth lubricating those places that can be classified as a risk group when performing specific exercises. For example, if during training you plan to squat with heavy weights or deadlift, then you need to apply warming ointment along the spine, along the lower back, and lightly lubricate the most loaded joints (for squats, these are the knees, for bench presses, these are the elbow and shoulder joints).

When choosing a warming ointment, the first thing you need to pay attention to is its composition. Warming ointments can be classified into 2 main types: pepper-based ointments and poison-based ointments.

Pepper-based ointments (which contain the element capsaicin, one of the elements of capsicum) are better suited as warming ointments for muscles and joints before training. However, this option is not suitable for everyone. There is a fairly high percentage of people who experience an allergic reaction when pepper-based ointments come into contact with their skin. For example, I can easily tolerate the burning sensation of my skin after Capsicam. But for my wife, when a drop of this ointment gets even on the skin of her palms, the skin immediately turns red and burns severely. So, before using a pepper-based cream ointment, I advise you to try squeezing a drop onto the skin and monitor the reaction.

In my opinion the best ointments based on pepper as a warm-up before training are Capsicum and Nicoflex. This list can be supplemented with ointments such as: Finalgon, Fastumgel, Diclofenac, Efkamon and Ortofen.

Of those based on different venoms (bee venom, mother-in-law snake venom), it is worth highlighting such ointments as: Atracin, Apisatron, Mellivenon, Virapin, Atrevin, Viprotox and Viprosal.

Well, in fairness, I’m adding to the list of ointments and creams that can be used to warm up before sports training:

Analgos, Apizartron, Ben-gay Ointment, Bystrumgel, Venoruton-gel, Voltaren emulgel, Diclofenac, Capsicam, Menovasin, Nicoflex, Comfrey, Troxevasin gel, Fastum gel, Finalgon, Espol, Efkamon, Emspoma.

Warm-up before training video

Good luck everyone!

Was on the line Vitakha Okhrimenko !