Warm up is an important part of any workout. Many forget about it and make a serious mistake, because it allows you to prepare the cardiovascular and nervous system for exercise, and also to warm up muscles and tendons.
How to conduct a warm-up?
Preparation in training should last at least 10 and a maximum of 15 minutes. At the end, a person should feel the heat in the muscles, and the body will show perspiration. Many people are interested in what parts of the body it is necessary to begin the warm-up, because in this process it is important to follow a certain sequence. So, it's right to start from the neck and move gradually down to the feet.
What exercises consists of the right warm-up:
- For the neck, ideal exercises are considered circular rotation of the head in both directions. You can also make leans forward, backward, left and right. To stretch the back of the muscles, you need to slowly bend your head forward and touch your chest, staying in that position for a few seconds.
- Warm-up of the shoulders is carried out with the help of circular movements of this part of the body, while the hands must be lowered and pressed to the body on the sides. You can also put your hands on your shoulders and also make rotational movements in both directions.
- To warm up the elbows, hands should be spread apart and rotate the forearms to the left, and then, to the right.
- To stretch the hands, you need to squeeze them into a fist and make rotational movements.
- To warm up the back muscles, you should perform various inclinations and turns. You can also just hang for a while on the bar, making rotational movements.
- Now we need to figure out how to finish the warm-up , and what exercises are suitable for the legs. You can jump on the rope or run on the spot. Excellent squats, attacks and mahi.
This is only a small and most common list of exercises that are suitable for warming up each part of the body.