Sport allows you to feel in excellent physical shape, evoke admiring glances from acquaintances and attract the attention of the opposite sex. You often go to the gym or work out at home. But in order not to damage the muscles and to train without harm to the body, a warm-up is necessary. Warm up your muscles before an intense workout.
Instructions
Step 1
Typically, a warm-up includes 5-15 minutes of aerobic exercise. The warm-up time depends on your physical fitness. Warm up the muscles that you plan to exercise. For example, the leg muscles can be trained by swinging or jogging in place. The longer you are going to exercise, the longer the warm-up should be. In addition to preparing the muscles, warming up also increases the effectiveness of the workout by increasing blood flow to the muscles.
Step 2
Start your warm-up with a treadmill or jumping rope. A couple of minutes is enough. Then do 10-15 squats. After - aerobic exercise. Place your feet apart and jump over your head with a clap. Repeat this exercise 15-20 times.
Step 3
Stretching is also an integral part of the pre-workout warm-up. Bend down with your back straight, touching your toes one at a time. Sit on the floor, spread your legs as wide as possible and pull yourself in turn to the knees of each leg.
Step 4
Do some push-ups to increase blood flow to your arm muscles. Make bends in each direction 10-15 times. Turn your head up-down-right-left to relax the muscles in your neck and spine.
Step 5
A good end to the warm-up is with cardiovascular exercises. A stepper or elliptical trainer will prepare any remaining muscles before training. Now almost every gym has these simulators. If not, an exercise bike is great. After all the actions done, you can safely start training on strength machines without fear of damaging any muscle groups.
