Exercise undoubtedly brings tremendous benefits to the body. They not only tighten the figure and make joints stronger, but also help to strengthen the human immune system. It has been proven that systematic training helps to get rid of fatigue, relieve nervous tension and fight stress. However, injuries do happen in sports, so it is important to properly prepare your muscles for exercise to reduce their likelihood.
General rules for preparing muscles for training
In any sport, the load should be increased gradually. That is why someone who has never even done ordinary gymnastics cannot at one moment start intensive training and exercises with weights. This can lead to muscle strains or tears, joint problems, and musculoskeletal injuries.
You can prepare your body for serious workouts with bodyweight exercises. To do this, start pumping the press, doing push-ups from the floor, pulling up on the horizontal bar and be sure to run. In the gym, with a serious approach to sports, the load on the heart is very large. Therefore, it is important to strengthen the cardiovascular system first, and this is easiest to do with the help of daily jogging. Only when you can easily push up from the floor at least 50 times and run 2 km can you go to the gym and do weights.
Before any workout, be sure to do a warm-up that will smoothly prepare your muscles and the whole body for serious work. Absolutely all athletes attach great importance to it, because insufficient stretching and heating of muscles can be fraught with serious injuries, the consequences of which can completely close the road to sports. The warm-up time should be at least 15 minutes.
Stretching exercises
Start your warm-up with stretching exercises. Stand on your toes, raise your arms up and stretch your whole body. Then make bends in different directions, not forgetting to reach your toes with your hands. If possible, sit on the floor and spread your straight legs as wide as possible, then stretch your arms to one foot, then to the other. Stand with your feet in deep lunges forward, then out to the sides, stretching your thighs and groin.
Joint gymnastics
Move on to a joint warm-up. Perform rotational movements with your hands in the shoulder and elbow joints, twist in different directions with your hands. Then make a rotational movement with your legs in the knee joint and be sure to pay attention to the feet, which should also be rotated in different directions.
Aerobic exercise
Finish your warm-up with aerobic exercise. Do vigorous arm and leg swings and at least 10 squats. Jump rope for 7-10 minutes - this will prepare not only your muscles, but also your heart for training. If you are going to run, jumping can be replaced with a brisk pace, occasionally switching to a fast run. And before exercising with weights, it is also useful to perform push-ups from the floor and pull-ups on the bar during warm-up. Thanks to this, the muscles will be completely ready for training, and there will be much more sense from it.
