How to do workout

Many visitors of gyms neglect to warm up or, at best, make it a simplified version: a couple swings with his hands and a few squats. Muscle and ligament is an elastic tissue that becomes more "compliant" when it is stretch and warm up. With a few minutes warm up before the main load, it is possible to significantly improve your results in the gym.

 





In the normal state the muscles and ligaments tough enough, so the practice may limit the range of motion. By pre-training during training reduced the additional muscle fibers, so you can take heavy weight or do more repetitions. Besides, stretching can reduce the risk of injury during physical training. For example, doing big weights, you're active contraction of muscles, so a sudden careless movement can lead to strain under the weight of the cargo.





What is the workout:

— prepares the cardiovascular system to the load: gradually accelerates the heartbeat and increases blood flow;
from blood flow the muscles are warmed up and awake;
— improves coordination and increases range of motion.

 An exemplary embodiment of the warm-up

Starting a workout, take the basic position: stand straight with arms down, back straight, feet on width of shoulders, all muscles and joints relaxed. This will be the initial position for each warm-up exercise.

 



Mash the neck

— Head turns. Turn your head from side to side (alternately right-left). The larger the turn radius the better.

— Head tilts. Gently tilt the head forward, then return it to the upright position. The shoulders do not move.

 

Warm up shoulders and arms

— The rotation of the shoulders. While in the main position, do the shoulder rotation in a clockwise direction and then in the opposite direction.

— Shrug. On the inhale lift your shoulders as high as possible, then exhale sharply, as sharply lowering the shoulders.

Mahi hands. While in the initial position, raise your straight arms up over your head. Take a swing, moving your arms down and crossing them before his chest. Then swoop back the arms up and continue to do the exercise.

 



Loosen up the muscles of the chest and back

— Lifts hands forward. While in the initial position, join hands in front of him. On inhale raise your hands over your head, then exhale, repeat this movement in reverse, returning to its original position.

— Lifts hands ago. Connect the hands at the bottom of the back. On the inhale lift them as high as possible, then exhale, repeat this movement in reverse, returning to its original position. Make sure that the body is not bent forward.

— Breeding of the hands standing. Stretch your arms in front of him at chest level. Inhale spread your fingers apart as far back as possible, scraping the blades together. On the exhale, repeat this movement in reverse order, rounding the back and spreading out his blades in hand.

 

Mash case

— Turns. Arms out to side, rotate your body from side to side as quickly as possible (the pelvis is not moving).

— Tilts to the side. Hands connect behind the head and do tilts from side to side (pelvis does not move).

— Lean forward-right-back-left. Place hands on hips. Lean forward, bending at the waist, then return to the upright position. Do the same in turn to the right, back, left (hip is not moving).

 

Loosen up the muscles of the pelvic girdle

— Mahi. Trying to keep the balance with the right hand, draw the left foot swings forward and backward. Then repeat the same from right to left. Change legs and perform the exercise with your right foot, keeping the balance with the left hand.

 

— Lunges to the side. Place hands on waist, legs spread in a wide stance. Take a deep lunge to one side, then move to the other foot without lifting the foot from the floor.

 



Warm up the knee joints

— The rotation of the knees. Lean forward, feet together, hands rest against knees. Bending feet, make circular movements with the knees in a clockwise direction. After each full circle, align your feet and immediately start a new iteration. Do the same in the other direction.

 

Mash ankle joints

— The rotation of the feet. Holding hands for support to maintain balance, lift your leg off the floor and rotate the foot clockwise and then in the opposite direction. Repeat with the other leg.

 

Loosen up your calf muscles

— Lifting on socks. Holding hands for support, raise up on your toes. Then lower and raise your heels, keeping the feet parallel. Repeat this exercise, turning out socks, and then turn the socks inside.

 

After correct execution of the warm-up heartbeat accelerated and sweat stands out. This indicates that the body is sufficiently warmed up and time to move on to the main part of the workout.

 

With only 10-15 minutes to warm up the body, you can avoid serious injury and significantly improved training progress. So do not be greedy of time, and develop the muscles, ligaments and joints before each session. published

 

P. S. And remember, only by changing their consumption — together we change the world! ©

Join us in Facebook , Vkontakte, Odnoklassniki

Source: fitfixed.com/training/advise/pravilnaya-razminka-pered-trenirovkoj/