In order for the workout to be painless for your body and give a good result, you must first warm up the muscles well. There is no one set of exercises for this, since each is selected depending on which muscles you will work with. However, there are still general principles of warming up.
Instructions
Step 1
It is very important not to skip the warm-up phase. Thanks to this, the body is prepared for physical activity: blood circulation in the body improves, the elasticity of muscles, ligaments and concentration increases, and the rate of metabolic processes increases.
Step 2
To warm up the muscles of your back, chest, and arms, slowly perform head turns and lateral torso bends. After that, clasp your hands behind your back and try to raise them as high as possible several times.
Step 3
Then, grasp the shoulder of your left hand with the palm of your right hand and pull it towards you so that the shoulder is on your chest, and the palm of your left hand is behind your back. Change your hand and repeat the exercise. Perform circular arm swings at a fast pace.
Step 4
Do 10 squats to warm up your leg muscles. After that, perform lunges on one leg, exposing it in front of you. Then place your feet slightly wider than your shoulders, and clasp your hands behind your head. Sit down on one leg with all your weight on it, then slowly transfer your weight to the other leg. Finally, just walk so that your feet reach your buttocks.
Step 5
Then proceed to the next warm-up phase. It consists in performing all the exercises of the workout with a 30% load. Thus, you will prepare exactly the muscles that you will train. If you were going to run, just start running very slowly, gradually picking up your pace. And for strength training, put a light weight on the projectile.
Step 6
Watch your pulse while warming up the muscles - it should increase in frequency several times, otherwise there will be no effect. It is also important that you start to sweat before training.
Step 7
Spend no more than 20 minutes warming up the muscles, otherwise, in terms of its load and duration, it will resemble a workout. And this will not bring the desired effect, since your body will get tired much faster.
