Warm up before training. Exercise options for warming up for long distances

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.

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:

1. Acceleration of blood throughout the body, which leads to an increase in the load on the heart muscle.
2. 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.

1. 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.
2. 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.
3. 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 exercise. 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. At proper warm-up you begin to feel all the 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 warming 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.

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.

1. Warm-up should be done from top to bottom. From the neck muscles and ending with the calf muscles.
2. In addition to warming up, significant attention should be paid to stretching those involved in subsequent exercises. muscle groups.
3. Warm-up should be up to 15 minutes.
4. The pace of the warm-up should not tire your body.
5. 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 inherently basic exercise, which 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?

1. It does the basic acceleration of the heart muscle. This reduces the stress load during the run itself.
2. It allows you to reduce the compression load on the spine and knee joints.
3. It perfectly circulates blood throughout the body.
4. Reduces the formation of lactic acid in the calf muscles.
5. 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.

Is it necessary to warm up before training? What are its advantages? What exercises are performed? We'll talk about this today.

Training warm-up is required element classes in gym, its absence can lead to muscle injuries and failure to achieve the desired result. Warm-up makes it possible to improve cardiovascular performance vascular system and prepare her for physical activity, stretch her body muscles, etc.

What are the benefits of training?

How does it happen very often? The man begins to walk fitness room, meets many friends and immediately starts training. But in reality this is absolutely impossible to do. Important goals of the warm-up are to:

• warm up the body and develop muscle fibers;
• get aerobic exercise;
• increase heart rate to 100-120 beats per minute;
• increase the vital activity of the cardiovascular system. Through this, the blood pressure in the muscles rises several times.

IN sports premises This procedure can be replaced with preliminary interval sets, which must be performed before the exercises. In particular, before the approach, about 20-30% of the working mass. Warming up before starting physical activity helps:

• get things going nervous system and raise the general tone;
• protect muscles from various injuries as a result of increased loads;
• speed up metabolism in the body;
• increase the possibility of intense training due to the accumulation of adrenaline.

People who play sports become focused and tune in to the load. The rhythm increases from the brain to the cells of all organs, contributing to a better workout result.

Diversity and specificity

Conventionally, the warm-up before training can be divided into: general, stretching, special and cool-down. Let's look at each of them in detail.

Warm-up(general warming up)

The purpose of this component is to configure the body to receive additional load, speed up metabolism, and supply muscles with oxygen. Duration about 9 - 16 minutes. Main components of the exercise:

• running at a slow pace;
• a cycle of exercises for the limbs;
• jumping using a skipping rope;
• rotation to ensure elasticity of the joints.

Special

The unusual thing about the workout is that the athlete copies the usual work in the gym. The only difference is the load, about 30-40% of the total mass. It is very important not to overdo it. This load should be performed about 8-12 times with repetitions. The goal is to strengthen the execution technique and ensure that the muscles move more often.

Hitch- a complex whose goal is to relax the body, this is a stage for recovery. It is recommended to do a cool-down at the end of your workout.

Exercises include stretching muscles, slow jogging (or running at speed), and much more. The goal is to eliminate the danger of lactic acid accumulation in the muscles, to achieve a decrease in pulse and body temperature. Thanks to this, blood circulation returns to normal. If you finish the workout abruptly and then move on to normal life activities, then the blood vessels become clogged with blood, as a result of which the heart begins to work faster. Due to the hitch, this problem can be prevented.

Stretching- This type of muscle warm-up is used by many athletes. There can be 3 varieties:

• static stretching. Its essence is to fix the position for some time.
• Dynamic. It involves the rhythmic implementation of exercises, the purpose of which is to stretch the muscle groups of the body.
• Ballistic - fast movements that are performed chaotically.

Many people make the mistake of thinking that warming up and stretching have the same definition. The purpose of warming up is to prepare the body for exercise, and the purpose of stretching is to tighten the muscles of the body.

There are athletes who only do a warm-up, but believe that stretching relaxes the muscles of the body and, as a result, the productivity of the workout becomes less effective. If you do it in reasonable measures, it will always be beneficial.

A healthy lifestyle and sports are an integral part of life modern men and women. But often in pursuit of beautiful body they commit one of the main and gravest mistakes. Arriving at the gym, due to lack of time or ignorance, many immediately begin strength or cardio training, skipping one important detail, namely the warm-up. But it is precisely thanks to it that the maximum effect from the exercises is achieved, and the risk of injury is also reduced.

Why is warm-up necessary?

The effectiveness of a workout directly depends on whether you warmed up before it or not. If you do not warm up your body before the main workout, your body and muscles will not be ready for full work and part of the workout will be spent getting your body ready for it. This means that its effectiveness will significantly decrease.

The main goals of the warm-up:

• stretch muscles and ligaments, prepare them for subsequent loads;
• saturate muscle fibers with oxygen (aerobic exercise);
• dilate blood vessels, increase heart rate;
• prevent injury when working with heavy weights;
• provoke an adrenaline and testosterone surge, which will make the workout more effective;
• speed up metabolic processes;
• improve elasticity muscle fibers and ligaments, which will also reduce the risk of injury during training;
• develop joints, make them more mobile;
• increase the tone of the nervous system, thereby improving reaction and concentration.

A completed warm-up before the main workout allows you to perform exercises more confidently and concentrate better. The body becomes noticeably more flexible, which facilitates the training process and makes it possible to perform those exercises that require stretching.

There is no one-size-fits-all warm-up program that is ideal for everyone. The exercises it will consist of are selected by each person independently, depending on the training objectives, the emphasis on certain muscle groups, the need to stretch or prepare the heart and blood vessels for stress.

When drawing up a warm-up program, it is also necessary to take into account body features, in particular body weight, degree of joint mobility, elasticity of muscles and ligaments. The complex also depends on whether you want to warm up the body as a whole or develop a specific muscle group that will be targeted for the main training. That is, a set of exercises for warming up is selected independently, taking into account the above factors, as well as depending on its type. She may be:

• general: the whole body warms up and prepares for training;
• special: performed before specific exercises, based on movements similar to the main training;
• stretching: to stretch muscle groups, ligaments, improve joint mobility.

As a rule, a general warm-up is most often performed, which includes elements of stretching.

IN general warm-up exercises included:

• for aerobic exercise (running, jumping rope, walking in place);
• for warming up the legs, arms, body;
• to improve flexibility;
• to increase joint mobility.

When warming up, follow the rules:

• you need to run and jump at an average pace, without overloading your muscles;
• a too slow rhythm is also not welcome, since in this case you will not get the proper load and the expected result;
• Use knee lifts, squats, bends and rotations of the body, head, and arms in your warm-up.

Stretching is an essential part of the warm-up, because it helps not only to prepare the muscles for work, but to make them and ligaments more elastic, which will significantly reduce the risk of injury, especially when working with heavy weights. Stretching warm-up is performed as follows:

1. Neck muscles: press your chin to your chest for a few seconds, then slowly tilt your head back, repeat several times. Then slowly tilt your head in different directions, feeling how the muscles in your neck stretch. In conclusion - rotational movements.
2. Pectoral muscles: stand facing the wall, rest your palms on it. After this, bend over, focusing on your hands, bending them at the elbows. And alternately move in one direction or the other, fixating for a few seconds in the peak phases. Now clasp your hands behind your back, try to raise them as high as possible. In this case, there should be no unpleasant sensations.
3. Abdominal muscles: Perform side bends at an average pace so that you feel the stretching of the muscles. Place one bent hand on your belt, and lift the other up and lean in the opposite direction, trying to stretch it as much as possible in the direction of movement. Perform repetitions of the exercise left and right.
4. Shoulder: left hand place in front of the body, place on chest, with your right hand, grab it just above the elbow and try to pull it to the side as much as possible, smoothly and without jerking. Repeat for the other hand. Another stretch option: Raise one arm up, pressing it to your head. With the other, grab your elbow and pull the raised head. Do the exercise for both hands.
5. Knee-joint. Initial position: standing position, with slightly bent knees, in a semi-squat. Start doing circular movements knees first clockwise, then counterclockwise.
6. Quadriceps: stand up straight, with one hand against the wall to maintain balance. With the second, grab the foot of the leg bent and raised from behind, slightly pull it towards you, hold for a few moments. Do the same for the other leg.
7. Biceps femoris: Take one leg back a little, the other forward. Also lean forward with your body, as if you want to bow, pull the toe of your outstretched leg towards you. Do it for both sides.
8. Group gluteal muscles: lie down on your back right leg straighten, bend your left knee, place your foot closer to the thigh with your right hand, grab her knee with the same hand and pull it a little towards the floor. Repeat for both legs. Another option: lunge with one leg, back straight, hold this pose, feeling the stretch in the muscles. Do this several times for each leg.
9. Shin and back thigh: sit on the floor, straighten your legs, grab your toes with your hands and hold in this position for a few seconds.

Allow five to ten minutes for stretching during warm-up. By supplementing the warm-up with a stretching routine and performing it regularly, you can almost immediately notice how much more effective your workouts have become. The total duration of the warm-up should be no more than twenty minutes, otherwise it will cause premature fatigue.

Warm-up is preparatory training before the main exercises. As mentioned above, they also include running as an aerobic exercise option. But, in addition to working out in the gym, it can also be a full-fledged workout. Therefore, before jogging, it is also necessary to warm up your muscles and warm up.

Before running, the warm-up begins with a walk of two hundred meters with gradual increase speed. After this, arm swings are added, which can be performed while walking, as well as various bends (to the sides, forward and backward), and lunges. This warm-up ends with squats. Completed warm-up complex before jogging will help to avoid injuries, will increase the time of jogging, its intensity and efficiency.

Cooling down as an important element of training

If a warm-up helps prepare the body for future stress, then a cool-down is the final stage aimed at relaxing the body. It is important to follow both of these training phases, as each has its own role.

The fact is that if training is suddenly interrupted in muscle tissue Blood accumulates, causing the heart to pump it more actively. The frequency of impacts increases, the load on it also increases, because it is necessary to maintain the blood flow required for the entire muscle. A cool-down helps prevent this and allows the body to move from an excited state to a calm and relaxed one.

Performed after finishing the main workout. A set of relaxation exercises should be performed for ten to fifteen minutes. It usually consists of slow running, which turns into walking, stretching and light stretching. As a result, after a cool-down, lactic acid does not linger in the muscles, pulse, body temperature and intramuscular blood flow return to normal.

If you want your workout to be as effective and efficient as possible, and to minimize the risk of herbs, be sure to regularly warm up and cool down before your main exercises.

Warm up before training- a set of exercises performed to warm up a specific muscle group, and the entire body as a whole. She happens to be important stage for any athlete. Just like a car engine needs to warm up before starting, our body needs stretching to avoid injury under severe stress. And although many people prefer to ignore warming up before training, practice shows that in return for the time spent you will get greater efficiency and best result from your activities.

Why do you need a warm-up before training?

• Increases the effectiveness of classes.
• Increases the metabolic rate in the body.
• Improves the elasticity of tissues and muscles.
• Promotes the release of adrenaline, which later helps to train more effectively.
• Increases heart rate and dilates blood vessels, which improves muscle blood circulation. Blood flow increases by 70%.
• Helps prevent injury.
• Mentally prepares the athlete for the upcoming loads. Warm-up is an excellent opportunity to prepare psychologically before strength and other training for both girls and boys.

• You need to perform the exercises slowly, without overloading the body, otherwise in the future you will not be able to begin more serious loads. You should stop exercising when you feel pleasant sensations in your ligaments and muscles.
• You should not stop if you hear a crunching sound - this is a completely normal phenomenon - it means that your ligaments are starting to “come out of hibernation”.
• The normal duration for the first warm-up is 5-10 minutes.
• It will be quite enough to perform 10 exercises for all muscle groups.

An approximate set of exercises for warming up before training

First of all, it is worth noting that there is no specific set of exercises that would suit everyone. You need to create a program based on the individual characteristics of the body, age and body type.

It is also important to take into account what you want to get as a result of the exercises performed before training: stretching, a good warm-up of the muscles, a targeted warm-up for a specific part of the body - legs, arms, back, the whole torso.

Interesting fact: in one foreign book information was found that a light load on the muscles only “calms” the body. To shake yourself properly before training, you need to perform sharp swinging movements.

Now let's move directly to a set of exercises that you can include in your warm-up before training:

1. Head. Twist in different directions, make circular movements, you can draw numbers or letters in the air with your head. This will help stretch your neck muscles.
2. Shoulders. Rotate back and forth, up and down, with your arms hanging along your body. Add to this marching with your feet.
3. Torso. Bends to the side, forward, backward, and circular movements are perfect.
4. Legs.
   • walking in place for 2 minutes;
   • squats;
   • jumping in place.
5. Knees. Straighten your back and lift your legs one by one, bending your knees, touching them with the opposite hand.
6. Hips. Best exercise for this part of the body - throwing your legs back. Take your foot behind your back in your hand and pull it up to your pelvis until you feel a stretch in the front of your thigh.
7. Pectoral muscles. Place your palms on your back so that you squeeze your shoulder blades together.

For achievement better effect Before training, you can include props in your warm-up program: jump rope, dumbbells, hoop, horizontal bar and more.

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 exercise have a serious effect 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 they are waiting for you power training, ten minutes to 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. Rotational movements of the neck – 10 times in each direction – will not be superfluous.

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 stay in 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 your body will recover much faster.