Warm up is an important structural component of any workout. This is due to the fact that the effectiveness of training directly depends on the functional readiness of the body for power loads.
Instructions
Step 1
Warm-up is a set of special exercises aimed at mobilizing the articular-ligamentous apparatus, developing muscle mass, and general warming up the body. The main tasks that these exercises solve are: increasing the heart rate, getting an aerobic type of load, increasing cardiovascular activity, toning and stretching all the muscular systems of the body.
Step 2
It should be noted that a warm-up is also necessary for: creating, concentrating and focusing the "correct" attitude to the main training, increasing the speed of transmission of a nerve impulse, accelerating metabolic processes, increasing the tone of the nervous system, increasing capillary dilatation, increasing the efficiency and intensity of training, preventing injuries during work with weight.
Step 3
As a rule, there is no one definite warm-up program for the main strength load, since the set of exercises may not suit everyone. This is primarily due to the individual mobility of the joints, body type, physiological characteristics of the body. In addition, you should clearly understand what result you want to get from performing certain exercises: targeted blood circulation in a muscle group or light warming up of the whole body.
Step 4
Thanks to the general warm-up, the body is properly prepared for the upcoming workout. In the process of its implementation, the muscles are more abundantly supplied with oxygen, metabolism is activated, and the body temperature rises. The duration of the warm-up depends on physical fitness and takes about 7-15 minutes on average. It may include the following types of load: rotational exercises to increase joint flexibility, jumping rope, light running, a variety of exercises for the arms and legs.
Step 5
A commonly used type of muscle warming up before a major activity is stretching. There are several types of it: ballistics, dynamics, statics. Ballistic stretching is a chaotic, motorized and fast movement. Dynamic - controlled and slow execution of movements. Static stretching consists of fixing certain poses.
Step 6
For many, warm-up and stretching are synonymous words. However, it is worth remembering that they profess completely different principles of preparation for classes. Stretching is definitely aimed at stretching the muscles, and the warm-up gradually prepares the body for a power load. Therefore, experts recommend at the first stage to slightly raise the body temperature, and only then proceed to stretching the muscles.
