Jogging is undoubtedly one of the most beneficial and effective types of physical activity. However, so that he does not harm health, one should approach him wisely. To begin with, you need to learn to devote enough time to warm-up so that you do not get injured while running and reduce the load on the heart.
Instructions
Step 1
Warming up before running is important for many reasons. First, pre-warmed and stretched body muscles are much less susceptible to stretching while running. The same applies to joints - they become less flexible, which means that the chance of injury during training is minimized.
Step 2
Secondly, it promotes the redistribution of blood, that is, its outflow from the intestine to the skeletal muscles. Thanks to this, more oxygen enters them, which means that the body's endurance increases.
Step 3
Thirdly, warming up has a beneficial effect on the work of the heart. If you gradually bring the frequency of its beating to the target zone, the load on the heart will not be so high. This is especially important for beginners or before a long and intense workout.
Step 4
To warm up, it’s helpful to start off by simply walking quickly for 5 minutes. Then you should definitely stretch the muscles of the whole body, starting with the neck and ending with the pelvis. To do this, you can turn your head, do elementary hand swings and bends in all directions. Since almost the entire body is involved during running, it is wrong to stretch the muscles only on the legs.
Step 5
After that, you can begin to warm up your legs. To begin with, you should perform articular gymnastics, making circular movements with the hips, lower leg and foot. This will stretch the hip, knee and ankle joints.
Step 6
Then you need to stand facing the wall, stepping back from it a few steps, and spread your legs shoulder-width apart. After that, you should rest your hands on the wall and pull your legs back, holding them at the maximum point for 10 seconds. Then the same should be repeated, helping with the arms to pull the muscles even more.
Step 7
After that, pull the knees to the chest. Again, using your hands. All movements should be performed slowly, trying to maintain even breathing. The order should be as follows: stretching, holding and relaxing. It is advisable to repeat at least 10 times.
Step 8
The next exercise is forward lunges. In this case, each time you should squat lower and lower. Then you need to sit down on one leg, putting the other to the side, and then transfer your weight to the opposite.
Step 9
Finally, a hamstring stretch should be done. To do this, you need to stretch one leg forward and put it on some surface. And then stretch your whole body to the sock, trying to lower your face as low as possible to the kneecap.
