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Warm up – a necessary procedure before any physical activity. Carrying out a warm-up warms the muscles and protects against injuries, stretch marks. Just 10 minutes of warm-up, and your exercises will be much more effective, and the process of their implementation is easier. Warming up the muscles before training You relieve tension from the muscles, increase the elasticity of the muscles and ligaments, as a result of which the body temperature also rises by several degrees.
For an effective warm-up, you can use exercises such as running in place, rotating the torso and head, circular swings with legs and arms, tilting to the sides, forward, backward, squats, push-ups, lunges.
In warmed muscles and joints, increased flexibility and mobility, which reduces the risk of injury. Blood rushes to warmed muscles, and with it oxygen, nutrients, which positively affects endurance. You will get tired as a result much later. Thanks to the warm-up, the load on the heart increases gradually, which is much better than if you immediately started hard exercises.
After warming up the muscles, you need to start stretching, which will increase the flexibility of the body, reduce the risk of damage to tendons and joints. Stretching not only increases the elasticity and flexibility of the joints and tendon, but also gives physical and mental relaxation. The body awakens and prepares for the following loads. And after training, stretching should be done to relieve tension and muscle pain.
For effective stretching, you can use the following exercises:
- – Sit on the floor, legs together. Perform tilts with the body to the legs forward, while pulling your hands to the ankles, and with your head touch the knees, legs should remain straight. The number of slopes is 15-20.
- – Sit on your knees, raise your hands up. Lift the pelvis 10-15 cm from the floor and perform circular rotation with the hips, first to the right, then to the left. The number of repetitions of 10.
- – Sit on the floor, legs wide apart to the sides. Take your hands back and rest them on the floor. Tighten the muscles in this position and fix. Then tilt your body forward, pull your arms forward in front of you or lay on your feet. The number of slopes is 15-20.
When performing stretching exercises, do not apply excessive force, remember that stretching should not be painful. Also do not forget to breathe deeply, this helps to relax the muscles.