Before starting to perform more serious exercises that put a lot of stress on certain muscles, the first thing to do is to know how to warm up correctly, where to start. After all, an unprepared body can fail after hard exercise, which is not good for the body.
The warm-up is designed to prepare the body to take the main load, while taking into account the psychological factor.
General warm-up: recommendations
The simplest exercises are suitable for warm-up, up to dancing or beating off a tap. Before training, you need to move for five to eight minutes to obtain a small, but rather prolonged load on the muscles. Any warm-up exercise, be it walking in place or jumping rope, should be started at a low pace, gradually increasing speed.
If you are an experienced athlete, trust your feelings, the rest should be guided by heart rate. The pulse during warm-up exercises should be up to 95 and less than 110 beats per minute. By maintaining a little pulse in this mode, you can feel a pleasant warmth in the body, and the muscles will become elastic, which indicates a readiness for more serious tests.
You should not engage in too intense warm-up, it should only prepare the body. In a cool room, the warm-up time increases, and clothes should be worn that retain heat well.
If it is necessary to stretch the muscles, without striving for maximum flexibility, stretching exercises continue after the main part of the warm-up. To do this, take the desired position, stretch the target muscle and fix it for a few seconds to feel a slight discomfort from the stretch. If there is no discomfort, then the muscle is not stretched enough and the desired effect cannot be expected. Do two to three sets for all the muscles you need, without interruption for rest, just take it in turn.
Things to Consider
When warming up before specific exercises, you should not neglect warm-up sets. The first approaches of strength training must necessarily be warm-ups using half the weight calculated from the worker. Repeat ten times, interrupting for no more than one minute. In a cool room, you should increase the number of warm-up approaches. This will warm up the body, which is good for healthy muscle function.
Take your warm-up seriously and don't discount it. You should get into the habit of devoting the first minutes in the gym to this, of course, an important stage in your workout, especially before doing strength exercises. Soon, your general well-being will improve, and your workouts will be enjoyable.
