Every athlete knows that without a warm-up before training to serious physical exertion can not begin. Without warm-up, it is impossible to achieve good results and increase the likelihood of injury. How to properly do warm-up and how it affects our body, you will learn in this article.
Why do you need a warm-up before training?
Warm up before any physical exercises warms up the muscles. In some areas of our body, the temperature can rise to 38 degrees after warm-up. As a result, the tissues become more plastic, which makes them less vulnerable to stretching and trauma. During the exercise, warm-up improves blood circulation, increases blood pressure and increases heart rate. Due to this in the human body, a stock of oxygen is formed, which allows you to quickly remove all the byproducts that are produced during training in the muscles. The warm-up before running or before strength training gradually prepares our body for an intense load, which avoids overtraining and overwork.
The complex of exercises for warm-up before training can be divided into two parts: basic and special. During the main warm-up, the muscles warm up and prepare. In most cases, the main part of the workout consists of a light jog and several stretching exercises. A special part of the warm-up is carried out depending on what kind of training awaits the body. This warm-up prepares for the intensive loads the corresponding group of muscles.
Exercises for the basic workout
The basic warm-up is spent before fitness, an exercise room, power load, gymnastics and other kinds of physical activity. In the gym, as a rule, a treadmill is offered to warm up athletes. Running is one of the best ways to warm up and warm up your muscles. During the running, virtually all muscle groups are involved, breathing exercises take place and all load is distributed evenly. Experts do not recommend to replace the run with an exercise bike, since only the legs warm up on the stationary bike, and all other parts of the body remain unoccupied. Running warm-up before the exercises should start with a quick step and gradually increase the pace. After 3-5 minutes the body becomes ready for more intensive loads.
After running, an articular warm-up is performed. This term is understood as warm-up and stretching of all joints and muscles. Rotation exercises for each part of the body are considered to be the fastest and most effective. It is recommended to conduct an articular warm-up before training from the top down - the neck,
Exercises for a special workout
Performing these exercises is optional, but desirable. This warm-up is especially recommended before strength training, when only specific muscle groups are involved. Having carried out a special warm-up for these muscle groups, it is in them concentrated increased blood flow.
During a special warm-up before training, all exercises should be performed quickly and intensively. Waving hands, push-up, pull-up and good stretching of the legs are the main exercises for the special part.
Experienced athletes warn - never neglect exercise to warm up before training. It is believed that it is better to just warm up without training, than to train without a warm-up.