In order for the training to be more productive and not cause injury, you need to prepare for it. The body must be warmed up, the joints must be stretched and the muscles must be well stretched. After that, you can safely proceed to your main set of exercises.
The first part of the preparation. Warming up
We bring the body in good shape. To do this, you can jump, run, dance to the music. Any active movement will do.
The second part. Warm up
A complex of joint gymnastics is perfect for warm-up. After that, our entire body will be ready to work fruitfully.
Gymnastics:
- Head tilts to the right and left (pull the ear to the shoulder), back and forth.
- Then we perform circular movements clockwise and counterclockwise.
- Turning the head left and right.
- Rotating fists.
- Fists clenching and clenching at a fast pace.
- Rotation of the forearms forward and backward.
- Raise and lower your shoulders, reach for your ears.
- We make circular movements with our hands back and forth.
- Slow rotational movements in a circle. We try to do this exercise with the greatest amplitude so that the entire spine is involved.
- We tilt the body back and forth, then right and left.
- We make rotational movements of the body clockwise, then counterclockwise.
The third part. Stretching
Stretching will help make your workout safer. Stretching should be done when the body is warmed up. Be careful not to overdo it, the body gradually gets used to the stress.
Stretching includes:
- Torso bends forward, left and right.
- Working with hamstring muscles.
- Exercises aimed at stretching the external and internal muscles of the thigh.
- Work with the muscles of the upper body, back.
- Lunges.
