Every professional sportsman knows about the need to pre-stretch and warm-up his body before any training. However, in most cases, people neglect it. Why does this happen, than it is useful to warm up before training, and how correctly to conduct it?
Before talking about how to properly do warm-up before training, you need to understand how the usual physical load affects our body. This will make it possible to understand why a proper warm-up before training will neutralize the negative load factors during the training. Read about endomorph body type.
- Compression load on the spine.
- Stretching and compressive action on all muscle groups.
In addition, we must not forget that our body strives for stabilization, and, therefore, before the training itself, it is at rest, in this case, any load leads to:
- Dispersal of blood throughout the body, which leads to an increase in the load on the heart muscle.
- An increase in the load on all joints, the liquid in which, under the influence of rest, is covered with deposits of salts.
In combination, classical training leads to a number of negative consequences, which are usually easy to level out and to stop with the right warm-up before training.
Why do you need warm-up before training. First and foremost, it allows you to stop the negative impact of the factors of the training on the body.
- Reduce the stress load. Preliminary warm-up is already a load on all muscle groups, which allows to increase their tone before the main load.
- Reduce the likelihood of injury. This applies to all kinds of stretching. Our muscles are initially in a state of rest, and not a mashed organism will use only the upper layers of muscle tissue, which makes the load uneven.
- Remove salt from the joint fluid. This will reduce the friction factor, therefore, reduce the negative impact of iron lifts on the joints.
In addition, the load allows you to disperse blood throughout the body at low intensity. The heart will be in the aerobic zone, especially when using an intense short workout before training. This, in turn, will reduce the accumulation of lactic acid.
There is also the controversial influence of the warm-up on the training process. In the process of exposure to blood dispersal, we increase the pumping into the main muscle groups. Consequently, the muscles will quickly clog during the approach itself.
But the most important thing is still the prevention of injuries, which can be obtained only during warm-up. With the right warm-up, you begin to feel more accurately all the muscles, which is especially important for those who have more developed white muscle fibers. This will reduce the likelihood of disruption during the approach and other injuries. So, having done the warm-up, you better understand the load you are ready for, and, therefore, you can more accurately pick up the working weight.
Well, and most importantly – warm-up helps you quickly lose excess pounds. First, it is an additional waste of energy, which causes a greater deficit . Secondly, it accelerates the metabolism before the training, which increases the expenditure of calories during the execution of the basic movements.
Why is it hard to train without warm-up?
Very often beginning athletes who are engaged outside the hall neglect the warm-up before training at home. Their argument is based on the fact that the loads in the home training are much lower than in the hall. However, even during home practice you can be injured. And the probability of this event is many times greater than the probability of injury in the hall.
Why is warm-up so important, and why can not you start without a warm-up? We return to the concept of the state of rest of our body. The warm-up stretches our muscle groups. Therefore, if you start a workout without a warm-up, you increase the risk of micro-fractures and strains. Unstretched muscles without a preliminary warm-up are not resistant to external influences, which can easily lead to their injury. Warming warms up the ligaments. Ligaments need to be heated not only during the winter period, as this is the most fragile part of our body. Excessive workloads can lead to rupture of ligaments, a very dangerous problem that can completely put an end to your career as an athlete.
Warm-up – expels salt from the joint fluid. This reduces the level of friction, and prolongs the life of the joints, which are susceptible to working out during hard work in the hall.
Consider the basic exercises for warm-up before training, which will help to work out the necessary ligaments and muscles.
|An exercise||Muscular group||Exercise Features|
|Head incline from side to side||Neck muscles||Tilt your head 2-3 times with springy movements in each direction. If there is a cracking in the joint fluid, continue tilting until it completely disappears.|
|Rotation of the head in a circle||Neck muscles||Rotate clockwise 4 laps, then counterclockwise 4 laps.|
|Shrights without weight, with rotation in the clavicle||Trapezius muscles||Perform at an extremely fast pace from 30 seconds to 1 minute.|
|Rotation of the shoulder joint||Delta and Trapezium||Rotate clockwise 4 laps, then counterclockwise 4 laps. If there is a pain syndrome, increase the amplitude. If there is crunching in the joint fluid, continue until complete loss.|
|Rotation of the elbow joint||Muscles of shoulders and forearms||Rotation is performed with the fixation of the arm in the shoulder joint at an extremely fast rate. It is important not to throw away your hands, namely to rotate. Rotate clockwise 4 laps, then counterclockwise 4 laps.|
|Rotation of the wrist joint||Muscles of forearms||Rotate until the crunch disappears in the joint fluid.Pay special attention to the muscles of the hands – bring the number of circles to 10 in each direction.|
|Tilts from side to side||Muscles of bark and press||The slopes should be as deep as possible in each direction. The legs should remain straight.|
|Mill with fingers toes touching||Oblique abdominal muscles + body stretching||If you can not reach your fingers to the toes, do jerky exercises with a full fixation of the body in the lower back.|
|Torso of the trunk on straight legs||Muscles of the waist + body stretching||Strive to reach out to the floor with elbows when bending forward. If this fails to do additional springing movements.|
|Pelvic Rotation||Muscles of the hip joint||The amplitude of motion is maximal. The pace is moderate. 8 circles clockwise. 8 counterclockwise.|
|Pelvic inclinations in different directions||Muscles of the hip joint||At inclinations back, in addition to strain muscles of a lumbar department. Everything is done at a fast pace, with springing movements.|
|Makhi feet||Hip biceps + Hip joint muscles||The main task is to reach the maximum amplitude, up to the appearance of a mild pain syndrome.|
|Stretching (vertical twine)||Stretching the muscles of the back of the thigh||It is advisable to perform with a partner who will pull the muscles. This is the only way to work out the muscles of the hamstrings without a warm-up approach.|
|Rotation of the legs in the knee joint||Quadricus + calf||The leg is drawn forward, the knee slightly bends, then rotates first clockwise, then counterclockwise.|
|Ankle rotation||Gastrocnemius soleus +||It is important to carry out the full range of motion.If you have shoes with foot fixing, it is recommended to remove it.|
|Warm-up approaches||All muscle groups||Before each exercise, you need to perform a warm-up approach without weight in an explosive style|
This is not a complete list of the various exercises that you can use to fully exercise all the joints and ligaments. However, it is universal in that it allows you to work out all the main muscle groups and ligaments, and it is suitable to both beginners and professionals alike.
How to warm up?
It is highly desirable, but not necessary, to knead the whole body before training. So, for example, if you work in split mode, then for you the main thing is to develop those muscle groups and articular ligaments that will participate in the upcoming exercises.
Note: The editors highly recommend that the entire body be warmed up before any training, as this is an additional burden on the body, and help in dispersing blood across all muscles and ligaments, which will reduce the influence of the lactic acid formation factor after the exercise itself.
Consider the general principles of warm-up before strength training.
- The warm-up should be done from the top down. From the neck muscles and finish with calves.
- In addition to warm-up, considerable attention should be paid to stretching the muscle groups involved in the subsequent exercises.
- The warm-up should be up to 15 minutes.
- The pace of warm-up should not tire your body.
- Particular attention should be paid to those muscles that will participate in the most complex “basic” complexes.
An additional method of warm-up before training can serve, so-called, warm-up approaches. This is the use of heavy exercise without weight. Perform them in an explosive style. As, for example, a press of an empty neck of a bar. This will allow the blood to be dispersed in the necessary muscles, and work out the amplitude of movement, stretching the ligaments and preparing the body for the forthcoming power load during the exercise. In particular, such warm-up is necessary for girls, muscle groups and ligaments of which are not designed for hard work.
Warm up and cardio
Despite the fact that the majority of visitors to the gym conduct warm-up, they do it already after cardio-loading. However, this is not entirely true. In particular, if the cardio load (for example, running), passes separately from the workout. For example, in the case of running in the morning, or running on separate days.
Running is basically a basic exercise that involves almost the entire body. In terms of the number of muscles involved, only bers can compete with running.
That’s why a warm-up before cardio is even more important than in the case of using it before strength training. Why?
- It makes the basic acceleration of the heart muscle. This reduces the stress during the running itself.
- It allows you to reduce the compression load on the spine and knee joints.
- It perfectly disperses blood throughout the body.
- Reduces the formation of lactic acid in the gastrocnemius muscles.
- Increases the productivity of the race itself.
Warm-up should be carried out full, special attention, giving the knee and ankle joint. In addition, it is recommended to perform a number of stretching complexes after cardio itself, in particular, stretching the spine to level the compression effect of running on the spine.
Warm-up the whole body before training is not prejudice, but a necessity that allows you to increase the productivity of the training itself. But this is not the most important thing. The most important thing is that the warm-up is the only prevention of injuries that is available to most athletes . But after all, whatever goals you set for yourself in sports, health should always be in the first place. After all, in time, the resulting injury can put an end to your career, or significantly slow progress. Remember, doing a warm-up for the whole body, always pay special attention to those muscle groups that you will work out in training.