Exercises for warm-up before starting workout

In order not to pull the muscles during intensive training, and also in order to avoid joint injuries, it is necessary to conduct exercises for warm-up. They are an obligatory introductory part of training and prepare the body for serious stresses. With a well-trained warm-up, not only the probability of injury is reduced, but the effectiveness of the main part of the training is also increased. Preparatory exercises are carried out for warm-up before training for 5-12 minutes. Do not devote more time to this, otherwise the strength for the training may not be enough.

During warm-up, blood flow increases and oxygen is actively supplied to muscles, as well as the necessary nutrients. When the "cold" muscles are often injured, tendons and muscle fibers are torn.

Warm up can be different. It depends on what the athlete is going to do. It can consist of the same exercises as the main complex, but of less intensity. It is recommended to perform warm-up exercises for all muscle groups of the body.

Running exercises

An excellent option for warming up the muscles will be easy running. It can be performed both indoors and outdoors. You can run with acceleration, run around various objects or racks. Excellent prepared for the upcoming loads running with alternate throwing forward (or back) straight legs. You can run with a high upward hip, with the sweeping movements of the lower leg. Running with extra steps warms up the muscles well. It is executed to the left or to the right (alternately).

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Moving in crossover steps, alternately each side. It is done this way: the left leg when moving forward, the right side is placed crosswise behind or in front of the right. And the right leg itself only performs a movement to the right. The same can be done to the left.

Warm-up exercises for the torso

1. Spread your legs not too wide and carry the slopes forward, while touching the floor with your fingers. Straightening, bend over the body back. The legs are shoulder width apart. Such exercises for warm-up warm up the muscles of the back, as well as the back of the hips and the shoulder girdle.
2. Raise your arms and tilt your body forward. Take the fingers of the left foot alternately with the right hand, turning the body, while the left hand is removed perpendicular to the trunk behind the back. Do the same for the other hands and feet.
3. Put your hands behind your head and perform inclinations to the sides, trying to touch your elbow with your hips.

Exercises for the feet

1. Excellent exercises for warming up legs - mahi. They can be carried out sideways, or backward-forward. For a better load of the legs, it is better to have a support for the hands, for example, to lean on a chair or a Swedish wall. Thus, the trunk will maintain balance, and warming up the muscles will be correct.
2. If the usual warm-up exercises are fed up, you can perform the following exercises for warm-up: sit on the twine (unprepared athletes can perform a half-string), try to hold hands behind them. If you can not do this, at least just touch the fingers of the opposite brushes. Change hands. The body at the same time keeps straight, shoulders stretched and strained.
3. Perfectly warm up the thigh muscles . They can be carried out sideways or back and forth. Legs should be placed as far apart as possible. The trunk is transferred to the left leg, followed by two or three spring squats, the body shifts to the right, spring squats are performed on this side.

All these options can be used as exercises for warm-up in physical education, for example, at school.