Warm-up gymnastics. Proper warm-up at home before training

Everyone has long known that before any workout you need a warm-up. Many people simply know this and that’s where it all ends. We often observe how some, even seemingly experienced athletes, begin their training immediately with a warm-up approach. Having loaded the barbell with minimal weight, they begin to perform, and for the second approach the working weight is already set. Then a time bomb is launched. Since this is far from a warm-up, such athletes sharply reduce the effectiveness of their training, and the consequences can be disastrous.

Why do a warm-up

To put it in simple, “automotive” language that is understandable to many, warming up can be compared to starting an engine. In the cold winter season, there are unlikely to be those who, without warming up the car, start abruptly, because it is known that this way the car can be quickly “killed”. And the same thing with warming up, but if a car is iron, then you still have to live in your own body for the rest of your life and it won’t be possible to replace it.

Warm-up keeps joints and muscles healthy; it is with proper warm-up and training that you can keep your body youthful for a long time and improve joint health, which will not become inflamed ahead of time. Joint mobility and careful warming up of muscles and ligaments will prevent any injuries caused by contraction and stretching of muscle fibers during the exercise. In addition, the range of motion improves, because the sleepy and cold muscles are in a compressed state.

In addition, warming up gradually accelerates blood throughout the body, carefully accelerating blood circulation and pulse, which smoothly brings the body to heavy physical activity.

What consequences can happen if you don’t warm up before strength training?

Firstly, by training without warming up the muscles, you can get any injuries to bone, muscle and connective tissue . Tightening of muscles and ligaments in a cold, unheated state is a normal process, but if such muscles are immediately contracted with additional weights and, in addition, stretched, you can get at least a spasm, inflammation, and, worse, stretching and rupture, depending on the external temperature and resistance forces in the muscles.
Secondly, joints suffer. Fortunately, modern medicine has come to implantation of joints, but this cannot be called a full life. Unheated joints are a very fragile mechanism, although when warmed up they are able to overcome heavy loads. Starting a workout without including joint warm-up leads to inflammatory processes, deformation of cartilage and deterioration of joint mobility in the future.
Third, ignoring the warm-up before training at home or in the gym leads to deformation of the ligamentous apparatus, which connects muscles and joints. Ligaments are also susceptible to stiffening and stretching, so performing a load without warming up can easily injure them, and they take a very long time to heal, or even last a lifetime, just like joints.

How to properly warm up before training: warm-up plan

Any workout should start with an easy one: it could be walking, a slide. These are any exercises that warm up the body and gradually increase the heart rate without contracting the muscles, as with weight equipment and exercise machines.

Under no circumstances should you start warming up abruptly; this applies not only to the strength of extension or range of motion, but also to speed. You need to start warming up slowly, gradually increasing the pace, and then the range of movements.

The main sign that the muscles are really warm is a feeling of warmth in the muscles and sweating. When the first sweat appears, this means that the body has warmed up enough and you can start exercising.

Warm-up plan

Walk for 1-2 minutes, then increase the pace of cardio exercise, but at a moderate speed for 5 minutes.
Joint gymnastics and exercises for the whole body.
Muscle stretching.

Features of warming up in the gym before training

IN gym The choice of warm-up methods is great: this is a cardio zone, in which all exercise equipment is located - from exercise bikes to exercise bikes, as well as other equipment.

You can also warm up in the gym using simple equipment: sliding on slides, jumping rope, and the like.

The principle of warming up on cardio equipment is the same: starting at a slow pace, gradually increase the speed, while using the pulse sensors to hold . On average, 120-130 beats per minute is enough to warm up. Do a cardio warm-up for 5-7 minutes, then slow down to a gentle walk for the last minute.

Exercises for warming up the whole body at home

Start by walking in place, adding breathing techniques, raising your arms out to your sides.

Perform side steps, and the pace should be energetic, 1 minute is enough.

Raise your knees to your chest one at a time, as in, then at the same pace, perform heel sweeps to your buttocks.

Tilt your body to the sides alternately.

Warm up for the neck

Turn your head to the sides 5-10 times in each direction.

Bend to the sides (ear to shoulder) 5-10 times.

Make a semicircle with your head, rolling your chin over your collarbones from side to side, without throwing your head back.

Circular rotations hands in the shoulder joints in both directions 5-10 times.

Circular movements in the elbows and hands 5-10 times.

Stretching your arms parallel to the floor with an emphasis back, palms behind your back.

Warm-up for the back

Bend your torso forward on straight legs, without rounding your back: 10-15 repetitions.

Slow twisting of the body towards the floor and back up. Gradual relaxation of all parts of the spine – 5 times.

Lock under the knees, rounding and arching the spine (similar to the “cat” exercise).

Twisting (turning) the body from side to side. Perform without sudden movements.

Leg warm-up

Circular rotation of the pelvis in one direction and the other.

Circular rotations with one leg hip joint on both sides. To the right and left leg, respectively.

Extension of the legs at the knee joints while holding the leg overhang.

Circular rotation of the ankle joints on both sides.

Bend your torso towards your straight legs while standing, holding the flexion of your hamstrings for a few seconds.

Fitness warm-up in video format

Mistakes made when warming up

Warm-up time is too short, often, 1-2 minutes is not enough to properly warm up the muscles and joints.
Only the part of the body that the athlete will load according to plan is warmed up, for example the shoulder girdle. But in vain, regardless of the complex, you need to warm up the whole body.
Warm-up begins with stretching, sharp swings or twisting, and this is very traumatic. Start with cardio, only then do joint exercises and muscle stretching.
A warm-up is considered to be the first warm-up approach with a light weight. This has already been said, this is an incomplete warm-up; muscles or joints will quickly get injured from this method.

Conclusion

Another important point is that Lack of exercise brings old age closer. And it’s not a matter of age, but of mobility and health, inert and muscular systems, which even in young athletes reach the same state as many in old age. Namely: joints hurt, muscles and ligaments become tight, old injuries bother you, and cardiovascular diseases appear. Lack of respect for your own body accelerates the manifestation of all premature “troubles”. It’s easy to prevent them - don’t neglect warming up.

Before starting your workout, you need to warm up properly. Why is this necessary? First, your joints and ligaments should be warmed up to reduce the risk of injury. Secondly, your cardiovascular and respiratory systems must be in working order. If you start exercising without entering this state, you may not only fail to achieve results, but also harm your body. Today we will talk about the rules for warming up. This will make your workouts more productive. Go!

A little about warming up

What is a warm-up? This is a set of special warm-up exercises necessary to bring your body into working condition. It is characterized by the following features:

Your heart rate is between 120 and 140 beats per minute.
Your body is hot. That is, you are very well warmed up. At such moments, your muscles and ligaments have increased elasticity.
Your respiratory system is working normally. If you immediately perform heavy exercises without warming up, you will begin to choke. And when you are warmed up, your respiratory system will cope with the work.

How can we achieve such a state? To do this, you need to perform the following types of exercises:

Aerobic.
Warming up.

Aerobic exercise will warm up your body, prepare your respiratory system and help you achieve your desired heart rate. Such exercises include:

Jumping rope.
Working with a punching bag.

Exercises in which you can do quite a lot of repetitions will help you stretch your ligaments and joints. This can be squats, body turns, joint rotations. We will talk about all these exercises in the following sections.

So, there are two types of warm-up:

General.
Special.

General warm-up - getting the body into working condition. That is, an increase in heart rate and warming up of the joints.

A special warm-up is necessary when preparing to perform a heavy exercise. For example, squats with a barbell. The point is that first you warm up your whole body with a general warm-up, and then do a special one. What is its meaning? You perform the exercise with light weight - 30-50 percent of the working weight. This is necessary in order to remember the technique of performing the exercise and pump the maximum amount of blood into the muscles.

In order for the warm-up to be productive, you must adhere to the following rules:

Warm-up before training at home for men

It doesn’t matter where the workout will take place, at home or in the gym, you need to warm up your body very well. Ideal for men next warm-up complex:

After doing these exercises you need to give your body a cardio workout. The ideal option is a five-minute run or jumping rope. By the way, there is very good exercise to warm up your whole body - burpees. Technique for its implementation:

Take a lying position, as if doing push-ups.
Bring your knees closer to your chest with a jump.
From this position you need to jump and clap.
Return to the starting position.

This exercise - perfect option to complete the warm-up. First, your heart rate will be suitable for strength training. Secondly, absolutely all muscles will be warmed up. Well, about work respiratory system There’s no need to even say it, because everything is already clear. Before performing it, you must complete the exercises that we have suggested for you.

Such a warm-up complex will minimize the risk of injury and make your training process more effective.

Muscle warming option for girls

The warm-up routine for girls is more gentle than for men. Because female body is more elastic and mobile, they need to spend much less effort to achieve a working condition.

A very good warm-up program for the fair sex:

Head rotations - 30 times.
Leg swings - 20 repetitions on each leg.
Shoulder rotations - 2 reps.
Gluteal bridge - 15 times.
Pelvic rotations - 50 times.
Squats with wide legs to parallel - 20 repetitions.
Body turns - 15 times in each direction.

After performing these warm-up exercise you need to do some aerobic exercise. For example, you can go for a five-minute run or jump on your toes.

The most effective warm-up exercises for girls are jumping rope and warm-up dance.

Jumping rope allows you not only to warm up well, but also to work out the relief of your legs, as well as get rid of cellulite and fat near the knees. Agree, it’s much nicer to see a girl who doesn’t have problems with fat on her legs.

Sports dance helps to lift your spirits and stretch absolutely all your muscles. Even the “asleep” muscle fibers, which are not usually in motion, will be stretched during this dance. Watch training videos and repeat after the trainer. You'll like it!

As a rule, girls warm up before fitness. After all, most girls who work on their bodies do fitness. That is why the warm-up complex It's easier for girls. For bodybuilding, you will need to warm up according to the men's program.

Common mistakes

Many athletes, without knowing it, make mistakes. They simply do not pay attention to some little things during warm-up and this affects the training process. So, the most common mistakes while warming up the body:

Hitch

Cooling down is doing certain exercises after training. These exercises will help you calm down and relax. And also speed up the recovery of your muscles after hard work. For both men and women, the ideal cool-down option is a simple set of stretching exercises:

In conclusion, I would like to give you some tips to make your training process more productive:

Now you know everything about how to warm up. Thereby, you can avoid injury and start strength training in working condition. I wish you success!

Attention, TODAY only!

Warming up before training in the gym or at home is indispensable. It prepares the body for subsequent stress. Thanks to a set of exercises, muscles are gradually warmed up and joints are developed, blood circulation improves, and tissues are saturated with oxygen. This helps to avoid injuries and other unpleasant situations during physical activity.

Warm-up is important!

What happens in the body during warm-up, why is it so important? Its spectrum of action is quite wide:

The muscles are saturated with oxygen and blood, the skeletal system and organs involved in training are prepared.
The cardiovascular system is optimized for further stress, while the pulse should not exceed 100 beats per minute.
Capillaries expand, blood supply improves, and metabolic processes accelerate.
The athlete focuses on the upcoming training, prepares mentally, which increases its effectiveness.
Joint mobility improves, ligaments gradually stretch, they become more elastic, injuries are prevented when working on exercise machines or when lifting large scales.
The transmission of nerve impulses is accelerated, the neural connections of the brain are stimulated, the condition is normalized nervous system.
There is a release of adrenaline and testosterone, this is extremely important during strength training.

What if you don't?

If you start training without pre-warming up, then anything can happen:

As a result of sudden movements, the muscles will stretch, and it will take several days for them to recover.
Joint injuries resulting from excessive stress lead to undesirable consequences, including surgical intervention.
Inappropriate cardiovascular preparation vascular system To physical exercise may cause the athlete to faint.
Without a good warm-up, increased exercise contributes to an increase in blood pressure.

You can damage your joint even after warming up if you exercise outside on a frosty day. In this case, you should wear warm clothes and thermal underwear, use special warming knee pads, protect all problem areas.

Basic Rules

To ensure that all muscles are as warm as possible before the start of the main workout, you should carefully consider and draw up a warm-up plan. When working out on the street, in the gym, or at home, you need to remember the following rules:

Warm-up exercises involve the entire body, not just selective muscle groups.
Avoid haste and fuss, it is better to start slowly, gradually accelerating the pace of exercises and range of movements.
On initial stage It is better to do the most: swing your arms and legs, do not make sudden movements.
The warm-up lasts about 10 minutes, after its completion you can rest for 3-4 minutes and begin the main training program.

Kinds

There are several types of heating load; let’s consider them in more detail.

General

It is aimed at consistent warming up of the following muscle groups: neck and shoulder joint, chest, lower back, hips, including warming up the joints of the hands, arms, and knees. Performed to bring the heart rate to a “working” norm: jumping rope, running with high knees, or active walking in place.

Special

Executed before strength training, raising heavy scales. It is advisable to reduce the number of repetitions to 10, while the lifted mass should not exceed 20% of the main one. The intensity and complexity of the exercises at this stage are significantly lower than the total load. Performed on the back, thighs, and legs.

Stretching

Exercises are performed with dynamic load using your own body weight. Static and ballistic stretching are performed only after the main set of exercises.

Hitch

The final stage, which involves step-by-step work with muscle groups and bringing the body back to normal.

The best complexes

In the gym

The following are performed effective exercises:

Bends and stretches at a low pace. From starting position– standing, arms raised up, feet shoulder-width apart, slowly lowering ourselves, “drawing” an arc. We try to touch the floor with our hands and move them as far as possible without lifting our heels from the floor.
Back lunges with arms raised. We take each leg back alternately, trying to form an angle between the knee joints of 90 degrees, keeping the body weight on the front leg.
Shoulder rotations 90 degrees. Perform with arms raised up at a slow pace.
Bending from a lying position. We lift the body using the abdominal muscles, arms extended in front of us.
Bends while lying on your stomach. Raise your chest and legs, stretch your arms forward.
Squats with jumps. From the starting position, standing, legs spread wide, arms at your sides, do this until your thighs are parallel to the floor. Pushing off, we jump out and stretch our arms towards the ceiling.
Push ups. Keep your body straight, do not bend your lower back.
Mill. Feet spread, we bend and try to reach the right toe with our left hand and vice versa.
Quick steps to the sides. From a standing position, hands on the belt, legs slightly bent, move each leg to the side one by one. At a fast pace, small jumps are obtained.
Run in place with hip lift. You can help yourself with your hands; your whole body warms up.
Jumps. We bounce and land on the same leg, change the order of the legs, and perform at a fast pace.

Before home workouts

Pre-workout warm-up at home for men or women includes: the following exercises:

Walking in place. Hands are at your sides, the movements are active, the duration of the exercise is 3-4 minutes.
Walking with high knees. Perform for one minute.
Squats. The heels are not raised, the main emphasis is on them, the back is straight, the buttocks are pulled in. 15 times is enough.
Triceps stretch. We place a straight hand behind the head, with the other we try to press it towards ourselves, pressing on the elbow. Performed 4-5 times.
Rotate your shoulders forward and backward. 12 times in each direction.
Stretching the chest muscles. We bring our hands back and place them on the belt so that the fingers point down. Lightly pushing the pelvis, pull chest forward. Repeat 10 times.
Back stretch. We put our hands clasped forward and try to stretch them as far as possible, rounding our back.
Stretching the thigh muscles. While standing on one leg, bend the other at the knee and press it towards you. We work on each leg in turn. We feel the muscles stretching.

Before the run

Warm-up begins with race walking at 100-200 meters, the pace gradually accelerates. Active arm swings, bending back and forth, left and right help improve blood circulation. This is followed by a series of squats, and the warm-up ends with a three-minute run at an average pace.

These simple preventive measures will protect runners from unwanted injuries, sprains, and increase the efficiency of the run, so warming up should become a habit for every athlete.

For girls

The female body is more vulnerable to excessive loads, so we devote some time to warming up Special attention, exercising for at least 10 minutes. In winter, we increase the duration of the warm-up.

We perform the following exercises 20-30 times:

rotation of the arms in the hands, elbows, warming up the shoulder joints;
swing your arms out to the sides;
tilts left and right, forward and backward;
head rotation;
swing your legs back and forth and to the sides;
rotational movements in the knee ankle joint;
body turns;
circular movements pelvis;
squats.

For warming up shoulder girdle can be used gymnastic stick, small dumbbells will not be superfluous. After such exercises, the body will prepare for further stress and will pleasantly surprise you. excellent results!

Video

This video is a universal warm-up before training.

People who are even a little close to sports know the importance of warming up for the effectiveness and safety of training. It helps to warm up the muscles, ligaments and joints, prepare the body for the upcoming load, and also minimize the risk of injury. Warming up before training at home is an important component of a successful workout, but, of course, only if you do it correctly.

It’s worth saying a little more about why you need a warm-up before training at home. When we practice, we try to give our best. The body is subjected to loads that Everyday life it doesn't receive. The main impact is placed not only on the muscles, but also on the joints and tendons. To prevent the load from becoming too much stress for the body, it needs preparation for this. Warming up helps to warm up, thereby improving metabolic processes and giving joints required amount lubricants, which prevents early wear of cartilage tissue. The flow of blood makes the tendons more elastic, and they can eventually withstand heavy loads with minimal risk of rupture. People who are new to sports may underestimate the importance of warming up, which increases the risk of injury. If you want exercise to be safe and effective, don't skip warming up.

Of course, exercising outdoors is great, especially in the morning. But due to weather conditions, such luxury is not always available. Many people go to gyms, but some don’t see the point in it or don’t have the opportunity for one reason or another. An alternative may be - for non-professionals this will be quite enough.

Before you start exercising, ventilate the room so that it is filled with fresh air. This way, each of your cells will be better saturated with oxygen.

Warming up before training at home for girls or men may differ depending on the characteristics of the workout itself and the body. Keep in mind that activities should also be fun, so choose what you like best. This could be running in place, jumping rope, squats, easy charging, which includes basic exercises. But keep in mind that it is important to warm up the whole body, and not a separate part of it, so that blood circulates evenly throughout the body.

Warming up at home should help you increase your heart rate to 130-160 beats. This can be achieved by actively exercising for five minutes. Pay enough attention to the joints of the knees and shoulders, where rotational movements can be used. Don't bypass the spine either. To warm it up, rotate your torso, increasing the amplitude over time. Warm-up includes three main parts And:

General warming up of the body;
Working out the joints;
Stretching.

Simple walking in place for five minutes it helps to warm up the torso before the main exercises. In the process, you can swing your arms - rotationally or from bottom to top. In this way, individual joints can be worked on.

Can also be used squats. They warm up well and strengthen the hips and legs. They help warm up the joints of the legs and spine. A jump rope is suitable for an intense warm-up. Jumping not only strengthens muscles and joints, but also helps restore breathing, improving lung function. Enough jump for 3-5 minutes, but the effect may be better than other types of warm-up. This is a high-quality warm-up of the whole body.

Warm-up at home: types of exercises

Warming up before training at home, a video for women of which will help you understand more about it, should be comprehensive. As already mentioned, it includes three components. Let's take a closer look at them.

General warm-up

Warm-up exercises before training at home for girls can be divided into groups:

Universal. They can be used before any type of physical activity. Such exercises are general complexes that are familiar to us from school. This can be turns and tilts of the head, and after them - working on the shoulders, arms, body, hips, shins, and ankles. This can all be completed breathing exercises. You can watch a video of a full body warm-up at home to learn more about it.
Special. The difference between them is that they are aimed at maximally warming up the specific muscle groups that you are going to work. If we're talking about O power load, then exercises from the standard complex can be performed, but without the use of additional weights.

You can use the same running, jumping rope, fast walking, going up and down the stairs. Good warm up for the press - torsion of the hoop. If you plan to run, you can do lunges, squats, bends, and push-ups. Stretch your thighs and calves. Rotations are also important knee joints and ankles.

Warm up the joints

A video warm-up before training at home, aimed at the joints, helps improve their mobility and coordination. Such a complex can be quite effective, and even replace a full-fledged workout. It is recommended to perform it both before cardio training and before strength exercises, fitness, yoga and so on. In this case, the complex may consist of the following exercises:

Tilt your head to the sides and forward and back, rotate your head.
Tilts the body to the sides.
Stretch your arms out to the sides and up.
Rotations of the hands, chest, shoulders and forearms.
Pelvic rotations, body twists, leg rotations.
Raising the legs, bending and extending them at the knees.
Rotation of the ankle joints.
Calf raises.

Warm-up

To lose weight and/or improve your body shape, you need to approach this issue comprehensively. Not the least place in this case is given to stretching. It is often recommended as a cool-down after training, but also before physical activity it won't be superfluous. It is recommended to perform exercises with a certain amplitude.

The better the muscle tissue is warmed up and stretched, the lower the risk of injury.

It is recommended to do stretching after a mini-set of warm-up movements. Everything needs to be done smoothly and carefully, avoiding pain. You should feel comfortable. If the stretching was done correctly, a pleasant feeling of warmth should spread throughout the body. Stretching is especially important for those who want to do the splits. When the muscles warm up a little, you can begin a dynamic warm-up. Warm-up exercises before training at home for girls can be as follows:

As a basis, you can take exercises aimed at general warming up. When performing them, try to linger for a while at the top point and stretch the muscles as much as possible.
If necessary, help yourself with your hands, but try to avoid jerking. Please note that when practicing on your own, you may have difficulty assessing the correctness of your body position and your progress. If possible, do exercises in front of a mirror. This will give you the opportunity to see your main mistakes and, if necessary, correct them immediately.
Exercises such as swings, rotations with legs and arms, and various lunges are good for warming up. Please note that the amplitude should initially be small and increase over time.

Warm-up exercises before training at home

If you choose to exercise at home, warming up helps to significantly increase its effectiveness. Even if running and jumping rope are not available in your apartment, you can find a number of alternatives. You can use the following complex as a warm-up:

Walking in place. Stand straight, press your arms to your body, place your feet a short distance from each other. Walk in place at an average pace for 3-4 minutes.
Raise the knees one at a time to the level of the pelvis. Try to do the exercise as quickly as possible so that you can do about 30 reps in half a minute.
Squats. It will be enough to repeat the exercise 15 times. Please note that when squats, your knees should not go beyond your toes. Focus on your heels. As you lower your body, move your buttocks back. The back can be slightly tilted forward, but the spine should be straight.
Triceps stretch. You need to raise your arm, bend it at the elbow, and move your forearm back. With your other hand, apply slight pressure to your elbow to stretch the muscle. Do 4-5 reps on each side.
Shoulder rotation. Do 12 times forward and 12 times back.
Stretching the chest muscles. You need to put your hands behind your back, rest your hands on your lower back, and point your fingers down. The pelvis needs to be pushed a little, and the chest should be directed forward.
Stretching the back muscles. You need to clasp your hands and put them in front of you. Round your back, then reach down with your arms. Repeat 6-8 times is enough.
Thigh stretch. The leg needs to be bent at the knee, the foot raised to the level of the buttocks. Hold the toe with your hand and pull gently muscle tissue. It is enough to repeat five times, making five-second delays.

Ideal warm-up duration: 10-15 minutes. If you spend more time on it, your body will begin to get tired and lose the strength that you will still need for the main training. A shorter time may not give the muscles the opportunity to warm up completely. Warm-up should be pleasant and comfortable, it should not quench. But we shouldn’t ignore it either, because we already know about its importance. A video warm-up for beginners at home will help you start your workout correctly and increase its effectiveness.

Universal warm-up at home on video

Everyone knows that warming up before strength training is a mandatory step, but few people fully perform it. You also need to warm up before training at home, which, especially, no one pays attention to. Now you will see for yourself how important it is to prepare the body for any training load and how to properly warm up.

The importance of warming up before training

If you look at the warm-up process from different angles, you can identify several definitions of this concept:

This is mental preparation for training. After a warm-up, it really is easier to train.
This is warming up the muscles, optimizing the activity of the cardiovascular system and respiratory organs, improving blood circulation before exercise.
This is the training phase. Indeed it is preparatory stage in the training process.

The body of the person indicated in the example has a good margin of safety. But, one day, such a scheme may fail, as a result of which he risks getting a cold tendon tear or other unpleasant injury.

What can happen if you start training without pre-warming up:

If you don't warm up before training, you can pull ligaments. This is the most common type of injury.
If you don't prepare cardiovascular system, you might even faint. A sudden load on the body can cause your blood pressure to rise sharply.
A good warm-up prepares the joints for overload. If you work on a “cold” joint, there is a serious risk of damaging it. And the restoration of the joint is a very complex and lengthy process.

This is all very important for beginner athletes who have a long way to go to a perfect body.

So, how to warm up before fitness, how long does it last, what exercises should you do to warm up your muscles before training?

Proper three-step warm-up

How to do a warm-up, properly warm up your muscles and not get tired before the main workout begins? Let's take it in order.

Types of warm-ups

We can put it another way and replace “types” with stages. Because first, a general warm-up is done, and then, as the workout progresses, a warm-up is done for all muscle groups that will be loaded.

A general warm-up includes cardio and joint exercise. And warming up for specific muscle groups means working without weights or with light weights before specific exercises.

Let us now clarify how to warm up correctly and what set of exercises can be used for warming up.

Cardio - the first stage

Proper warm-up before training begins with cardio exercise.

You need to devote 5 to 20 minutes to running, an exercise bike, or an elliptical machine. You can combine exercise machines with other high-intensity cardio exercises.

Fitness warm-up before weight training should be minimally energy-intensive. That is, the intense cardio part should be completed in 5–7 minutes.
But if your goal is to lose weight, you need to run or jump longer - at least 20 minutes.

So, your pulse has risen, blood circulation has activated, the blood quickly carries oxygen and other necessary substances throughout the body.

Joints - second stage

Circular movements with different parts of the body help warm up your joints before training:

Gently rotate your head. First, make 10 circular movements clockwise, then the same number counterclockwise. With each movement, try to increase the diameter of the circle being described.
Pull your chin towards your chest, tilt your head as far as possible to the right and left. Repeat this movement several times.
Put your fingers on shoulder joints and roll your shoulders. Do these rotational movements with your arms in both directions 10 times each. Circular movements are made simultaneously with both arms bent at the elbows.
Now you need to describe the circle several times with one and the other hand, turning your arm at the elbow.
Then we do the same, rotating the hands at the wrists. Clench and unclench your fingers several times.
Next, we make circular movements top part body while standing.
We fix the body and make circular movements with our hips, placing our hands on the belt.
Now you can do it forward and backward 10 times or squat 10 times at a pace.
Raise your knee so that your thigh is parallel to the floor, and point your toes down. You need to draw a circle with your toe above the floor using movement in the knee joint.
Place your toe on the floor and make rotational movements with your ankle.

Thus, we worked through all the joints sequentially from top to bottom.

There are other exercises to warm up your joints before exercise. They are done in exactly the same way, but your task will be to draw the number 8 instead of a circle. This warm-up is used in various schools hand-to-hand combat. The effectiveness of this warm-up scheme lies in the fact that such a trajectory of movement warms up the joint much better than just a circular one.

Indeed, if you analyze this diagram, then in one exercise you perform several simple movements at once. For example, when tracing the number 8 with your head, you move your head forward, backward, right, and left. There are also circular trajectories.

How to conduct such a warm-up is exactly the same as a regular circular one. This is a very interesting way to prepare the body for training.

Warm-up at home is carried out in the same two ways: in a circle and in the figure 8.

Warm-up before training can take place in the form of outdoor active games, if we are talking about a children's sports section.

In martial arts schools, they conduct a warm-up to strengthen the body's strength and coordination resources. Such preparation allows you to warm up your muscles before training and prepare your body for good coordination.

How to make training safe? Do a basic warm-up!

Targeted warm-up of specific muscle groups - third stage

Warming up before training in the gym involves a high-quality warm-up of exactly those muscle groups that you are going to work on.

At the beginning of each weight exercise, you need to do 1-3 warm-up approaches.

The first set is always done with light weights. For example, if you are going to do push-ups, you should first do 15-20 reps of a bench at a 45-60 degree angle, then work on the bars.

When bench pressing, first work with an empty bar, warming up the chest, shoulders and triceps. That is, an exercise to warm up muscles before training is, in fact, what you were going to do anyway, only with light weight.

If your working weights are large, you need to approach them in several stages. This requires the second and third warm-up approaches. For example, with a working weight in the bench press of 100 kg, after warming up with an empty bar, you need to do 55 kg for 8 reps, 80 for 5–6 reps, and only then hang 100 kg.

Remember that it is advisable to maintain increments of 20–30 kg for arms and 30–40 for legs and deadlifts.

The body needs to be gradually accustomed to working weight. Be sure to warm up your joints and muscles, otherwise there is a high risk of injury.