Warming up before training is an indispensable condition for safe exercise. Warm-up exercises warm-up complex for different muscle groups What is included in the warm-up before training

Any athlete knows that a properly performed warm-up is one of the important guarantees of a successful and effective workout. It affects not only the effectiveness, but also the safety of the lesson, because it allows you to adjust the load and provides better recovery after class. Despite the fact that this stage is ignored by many athletes, especially beginners, a warm-up before training in the gym is necessary. And below we will consider what is its significance, and how to properly implement it.

Starting a workout right away with the basic exercises, ignoring the warm-up, is an extremely wrong approach. Warming up before exercising in the gym is a very important element of the training program. It helps to prepare the body for the upcoming loads, thereby affecting the effectiveness and efficiency of the lesson.

Often, from a person involved in the gym, you can hear the opinion that warming up is a waste of time. This approach is mainly explained by the fact that a warm-up does not lead to either weight loss or muscle building. But the point here is a little different. A proper warm-up helps the body gain the strength it needs to build muscle or perform an exercise to burn excess fat.

The exercises that include a warm-up in the gym are aimed at solution of the following tasks:

• helps to prepare the muscular and skeletal systems for loads, all organs in the body that will be involved in training.
• acts as an aerobic exercise, helps to saturate the muscles with blood and oxygen;
• expands capillaries, improves pulse, prepares the cardiovascular system for stress;
• significantly reduces the risk of injury when exercising on simulators or when working with large weights;
• helps to provide an additional release of testosterone and adrenaline;
• improves the tone of the nervous system;
• accelerates the processes of metabolism in cells;
• improves joint mobility and transmission of nerve impulses;
• gives the athlete the opportunity to better concentrate on training.

Proper warm-up before gym helps the athlete achieve the goal that he sets for himself. If we are talking about strength training, then the right mood and preparation of the body will help you work better with large weights, perform exercises, surrendering to them as much as possible. The role of warm-up exercises is also great in fitness. They help improve flexibility and agility, making your movements more confident.

Features of the choice of warm-up

Only performing warm-up exercises is not enough - their correct selection is also important. In fact, there is no universal system in which the warm-up before training in the gym would suit everyone. The athlete himself must choose his ideal complex by choosing exercises that maximize his potential and contribute to the achievement of goals. It is important to consider both the type of activity and individual characteristics organism.

The athlete's physique, the level of mobility of his joints, ligaments and other factors that affect the muscles that need attention are important. You need to have a clear idea about the desired result. A warm-up before the gym can serve to warm up the body in general or to work out a specific muscle group that will work during the workout, and to fill it with blood and muscles.

When choosing a warm-up complex for yourself, it is necessary to take into account both practical and theoretical bases. Warm-up is of the following types:

• General. Helps to warm up and prepare the body.
• Special. It is usually performed before any specific exercise and is in many ways similar to training movements directly during training.
• Stretching workout. It is needed in order for the muscles to become more elastic, and the joints more mobile.

The general, classic warm-up is considered the most universal and suitable for almost everyone. It also includes stretch elements.

Warming up in the gym: where to start?

Warming up before training in the gym for girls and men can begin with cardio equipment. Moreover, they can even replace the warm-up, if necessary, to keep it general. The simplest option is an exercise bike, and the most difficult and at the same time effective is a treadmill. You can also turn to the help of a stepper, which gives a big load on the legs, but you need to use it carefully.

Using cardio equipment for warm-up purposes is no longer than 10 minutes, and usually 5-7 is enough. After that, the body begins to tire. Therefore, if you want to run longer, it is better to choose a separate day for this and dedicate it to a purely cardio load, without strength exercises.

During the warm-up and during the entire workout, also try to control the pulse.

After cardio, you can move on to a warm-up to warm up and prepare the body. It is recommended to start from the neck, and then move on to the chest, shoulders, elbows and wrists. Particular attention should be paid to the lumbar region, since during training a considerable load is placed on it, and the risk of injury and sprains is very high. In this case, the best exercises for warming up in the gym are tilting to the sides, forward, backward, bending, sipping, twisting, performing rotational movements with the body. After that, it is worth starting to work out the hips, knees and feet.

Warm-up in the gym: exercises for all parts of the body

As we have said, there is no specific program that suits everyone. Warming up in the gym for men and women may differ depending on the characteristics of the body and your goals. However, for every part of the body, there are exercises that are suitable for almost everyone and can be used as a warm-up before a general workout.

So, a warm-up in the gym for girls and men, aimed to work out the neck muscles, may include the following exercises:

• Tilts of the neck to the sides, forward and backward - three times.
• Circular movements of the neck in different directions - three times.
• Turning the head to the left and right - three times.

To work the wrists and shoulders:

• Rolling your shoulders back and forth - ten times.
• Circular movements of the elbows alternately in both directions - ten times.
• Circular movements of the wrists with the hands clenched into fists - ten times.

For body a general warm-up before training in the gym for men and girls may look like this:

• Tilts of the body forward and backward. At the same time, the pelvis should be fixed in place, hands should be located on the hips - 3-4 times.
• Circular movements of the body alternately in both directions, while the pelvis is in place - 3-4 times.
• Hold the pelvis in the same way, twist the body to the left, then to the right - 3-4 times.
• Keep your legs straight at shoulder width, spread your arms to the sides, bend over and twist. The fingers of the right hand should touch the toe of the left foot and vice versa. At the same time, hold the other hand behind your back straight - 3-4 times.

Exercises for chest muscles:

• Lock your hands behind your back. Keep them straight, pulling up to feel how the pectoral muscles are stretched - linger in this position for five seconds.
• Grasp any vertical support with your hand. Then lean to the side with your body, twist a little and hang on a straight arm for five seconds. Do the same with the second hand.

Warm-up for back muscles:

• Grab a vertical support with your hand, now pull your pelvis back and stretch your back. Do the same with the other hand - hold for five seconds.
• Lean slightly forward and to the side, reach out with one hand to the other, then change hands and side. Hold for five seconds. At the same time, you need to feel how your back is stretched.

To work out the oblique muscles of the abdomen, do 3-4 repetitions of tilts to the side. For the back of your legs, bend down, bringing your straight legs together and trying to reach your toes. Hold the lower position for a few seconds.

It is important to stretch lap- this will help not only prepare them for stress, but also minimize injury. Use the following exercises:

• Bring your feet together. Sit down a little, put your hands a little above the knee, now make circular movements in both directions alternately. Keep your knees together while doing this. Repeat the exercise 8-10 times on each side.
• Place your feet shoulder-width apart, hands should be slightly above your knees. Make circular movements with your knees inward, then - with both legs at the same time to the sides - repeat 8-10 times.
• With your feet shoulder-width apart, do 15-20 squats.

For elaboration quadriceps Take a standing position with your knees together. Bend one leg at the knee, grab your back with one hand, pull the heel to the buttock. With your other hand, you can hold on to the support.

For elaboration shins make circular movements with them in both directions 7-10 times.

Important stretching workout in the gym, aimed at stretching the legs and perineum. To do this, make a wide lunge forward with one foot, pull the other leg back, sagging down with your pelvis. Bend the front knee at a right angle, place your hands on both sides of the foot of the leg, which is located in front. The heel of the back foot should reach towards the floor. Lock in this position for 3-5 seconds. Then straighten the knee of the front leg, and pull the body down, then bend back. The knee needs to be bent, then straightened. Repeat 5 times for each leg.

It is important to know how long the warm-up and hitch in the gym should last. The answer is no more than 15 minutes, because then the body will get tired, and it may lack the strength for further training. Ideal scheme: 5-7 minutes for cardio, and 5-7 minutes for a general warm-up.

By giving the preparation of the body and muscles just 10-15 minutes before class, you can significantly increase its effectiveness. Warming up before a workout in the gym, which videos can offer good options for doing it, is an integral part of physical activity and an important guarantee of its safety.

Warm-up rules before training in the gym on video

Reading time: 24 min

The warm-up before training is a set of exercises to prepare the body for physical activity, which will help you avoid injury and get the most out of your workout. The main purpose of the warm-up is to gradually increase body temperature and warm up muscles that are in a state of inactivity.

We offer you a selection of warm-up exercises and a ready-made sequential plan for their implementation. These exercises are equally suitable for warming up at home and in the gym.

Why is it necessary to warm up before a workout?

Warming up before a workout is an essential part of a fitness session. A good warm-up will gradually increase your heart rate, increase circulation to your muscles, tendons, and ligaments, and prepare you mentally for your workout. Regardless of whether you are going to do strength or cardio exercises, warming up before training is a must.

Benefits of stretching before exercise:

1. You warm up the muscles, ligaments and tendons, which improves their elasticity and reduces the risk of injury and sprains.
2. Warm muscles contract and relax better during exercise, which means your strength capabilities during exercise will be higher.
3. Warm-up exercises optimize the activity of the cardiovascular system: this will help reduce the load on the heart during exercise.
4. Warming up before a workout improves blood circulation, which will saturate your muscles with oxygen and nutrients. This will help increase your stamina while exercising.
5. During the warm-up, your body increases the production of hormones responsible for energy production.
6. Training is a kind of stress for the body, so a quality warm-up will prepare you for stress from a mental point of view, improve coordination and attention.
7. During light warm-up exercises, adrenaline is released into the bloodstream, making your body better able to cope with physical exertion.
8. Warming up speeds up metabolic processes.

A good warm-up before training will help you not only avoid injuries and problems with the cardiovascular system, but also more effectively conduct the session. If you want to skip warm-ups and save time and focus more on heavy lifting for faster results, then this is the wrong way to go. After warming up, your body will work better, you will be more energetic and stamina, which will give a much better result in the long run.

A dynamic warm-up must be carried out before any workout, regardless of the type of load: strength training with weights, running, cycling, kickboxing, plyometrics, twine stretching, and any other sports direction. A warm-up before training is needed both when exercising in the gym and at home (on the street).

Why don't people warm up before a workout?

Many people do not warm up before a workout, considering it a waste of time. You probably heard more than once from friends or acquaintances: “I regularly do strength and cardio in the gym and never warm up and cool down. I didn't feel any harm.". Never rely on someone else's dubious experience!

Firstly, each person has his own individual level of strength, no one knows the reserves of his body. It may not fail for a month, two, six months or even a year, gradually wearing out, but how long this can last is unknown. Secondly, in the face of redundant and very often conflicting information on fitness, many of us already make a lot of mistakes that can affect our health. Therefore, try to follow at least the canonical recommendations - doing a warm-up before each workout is just one of them.

It is important to note that even personal trainers and coaches group lessons may not spend the minimum time to warm up. But you yourself are responsible for your health, so do not be too lazy to come 10 minutes before training and do your own warm-up. Even if until today you have avoided injuries, then remember that a cold tendon tear or other unpleasant injury can happen at any time.

The situation is similar with home workouts, of which a large number are now being produced. Typically, programs are designed for 20-30 minutes, which is very important for many people in conditions of high employment. And of course, in such short programs in the best case, 2-3 minutes will be given to the warm-up, and in the worst case, there will be no warm-up at all.

What is the danger of not warming up?

Studies show that only 5% of people do a good warm-up before training, and this is a very sad statistic. Many practitioners believe that this is a waste of time, which is already limited in fitness classes. Let's remember once again how dangerous it can be to not warm up before training, in addition to reducing the effectiveness of the session?

• The most common problem that occurs when there is no warm-up before training is sprain. A very unpleasant and painful syndrome, because of which you have to take a break from training.
• An even more annoying problem is joint injury. If you exercise on a cold joint, then there is a high risk of damaging it. The danger of a joint injury lies not only in the duration of recovery, but also in the fact that after an injury, it will constantly remind of itself. Due to incorrect loads, especially often suffer knee, ankle, shoulder and hip joints.
• Without a quality warm-up, due to the high load on the heart, dizziness or even fainting may occur.
• Sudden abrupt exercise without a preparatory warm-up part can cause a sharp jump in pressure which is equally dangerous for people with hypertension and hypotension.

Warm-up structure before training

It is advisable to do a warm-up before training. minimum 7-10 minutes. It is better to start warming up with light cardio exercises to warm up the body. Then you should perform dynamic exercises to warm up the joints and stretch the muscles. The warm-up ends again with cardio exercises with already b about more intensity. At the end of the warm-up, we restore breathing by taking a deep breath and exhaling.

The structure of the warm-up before training for 7-10 minutes:

• Light cardio warm up: 1-2 minutes
• Joint gymnastics: 1-2 minutes
• Dynamic Muscle Stretch: 2-3 minutes
• Cardio warm up: 2-3 minutes
• Recovery breathing: 0.5-1 minute

Cardio warming up will increase body temperature, increase blood circulation, and prepare your muscles for further stretching. Joint gymnastics activates the work of joints, tendons and ligaments, improves their mobility and helps to work out the periarticular muscles. Dynamic stretch will make your muscles more elastic, which will help them work more efficiently throughout the workout.

Thanks to such a warm-up, you will make your heart work faster, speed up blood circulation, gently wake up all the muscles of the body. After a proper warm-up, a pleasant warmth spreads through the body, you feel cheerful and full of energy. If you have planned stretching or stretching for twine as a workout, then the final cardio warm-up can be increased to 5-7 minutes.

Do not confuse pre-workout warm-up with post-workout stretching. In the warm-up, your goal is to warm up the muscles and joints, increase blood circulation, and prepare the body for stress. The warm-up should not be slow and static, you should warm up well. After training, on the contrary, you should restore breathing, lower your heart rate and perform static stretching exercises.

Warm-up exercises

The importance of the warm-up is difficult to overestimate, it is a fundamental part of the workout. First, a good warm-up before exercise reduces the risk of injury. Secondly, warm muscles work more efficiently. The warm-up should include a complete and thoughtful set of exercises that will help prepare your body for training in a quality manner.

Stage 1: Light cardio warm up

The warm-up should always begin with light cardio exercises to warm up the body and not pull the muscle during dynamic stretching. Cardio warm-up lasts 1-2 minutes and may include light jogging or brisk walking in place. During the frame warm-up, your heart rate should rise and your body warm up. Each exercise for cardio warm-up is performed 30-45 seconds .

1. Walking with knees up

2. Walking with arms and legs apart

Stage 2: Joint gymnastics

Joint gymnastics, by the way, is also useful as a regular morning exercise. We repeat each exercise 10 times, as needed on the right and left sides. Do not forget to perform some rotational exercises both clockwise and counterclockwise.

1. Rotation of the head with a crescent (do not throw the head back)

7. Foot rotation

Stage 3: Dynamic Muscle Stretching

After articular gymnastics, there is a stage for dynamic stretching of different muscle groups. Exercises are performed according to 15-20 seconds .

1. Breeding arms for the muscles of the chest and back

2. Shoulder stretch

4. Side bends to warm up the sides

5. Tilts to the legs to warm up the body

6. Back and leg arch squats

7. Squat twists for the back and shoulders

8. Side lunges for leg warm-ups

9. Lunges to warm up the legs

10. Rotate in a lunge to warm up the core, legs, arms and shoulders

Stage 4: Cardio Warm Up

On the final stage warm-up, we again return to cardio exercises to warm up even more and raise the body temperature. The speed and intensity of the exercise can be increased, the duration of the final cardio warm-up is 2-3 minutes. We perform each exercise 40-60 seconds, see the execution speed according to your capabilities.

3. Jumping with the breeding of arms and legs

4. Running with knees up

Stage 5: Restoring breathing

Be sure to remember to restore your breathing after doing cardio exercises by taking a deep breath in and out 0.5-1 minute. Choose one of these exercises:

1. Restoring breathing with squatting

2. Breath recovery with tilt

Thank you youtube channels for the gifs: FitnessType, Nicole Perry, PsycheTruth, Dayanna Marz, Deporlovers, Tuiwok Talento.

Stage 6: Special warm-up

If you are doing strength training with heavy weights, then also be sure to pay attention to special warm-up. It is aimed at the maximum warming up of those muscles that will be actively involved in the training. As part of a special warm-up, you should perform exercises from the main complex, but without weights or with a small weight (20-30% of the maximum).

A special warm-up should be performed immediately before the exercise or before training for a whole muscle group. Attention, a special warm-up does not replace the general warm-up before training! This is only one of the stages of the lesson, but also very important.

Here is an example of a special warm-up. Let's say you have 80kg barbell squats scheduled. So, before this exercise, you should do a kneading set of 10-15 reps with an empty bar or with a bar weight of 20-30% of the maximum weight. Once again, we emphasize that a special warm-up is performed after the general, and not in place of it.

How to warm up before running or cardio?

How to properly warm up before a run or other cardio workout? In this case, follow an absolutely similar pattern: a small cardio warm-up for 2 minutes (running in place, light jumping rope) and then joint gymnastics + stretching. And only after that go directly to cardio training, gradually increasing the intensity.

Many people think that it is not necessary to warm up before a cardio workout. However, this is not true. Muscles, joints, heart get a serious load during running and jumping, so it is very dangerous to exercise without a warm-up. Just walking and gradually increasing the intensity without doing warm-up exercises for the joints and muscles is not enough! Be sure to perform joint exercises and stretching before cardio training.

Features of the warm-up before training:

1. We perform a warm-up from top to bottom (neck, shoulders, arms, chest, back, core, legs). But this is rather a traditional approach to warm-up exercises, the order of exercises does not play a fundamental role.
2. The warm-up should take place at a dynamic, but gentle pace. Your goal is to gently warm up and prepare for more intense exercise. You should feel warm throughout your body from the warm-up, but don't overdo it.
3. Warm-up should begin with a slow pace and a small amplitude of movements, gradually increasing the pace and amplitude.
4. Avoid long static positions, the warm-up before training should include dynamic exercises. Do not confuse it with stretching after a workout, during which it is supposed to freeze in one position for 30-60 seconds to stretch the muscles.
5. During the warm-up before training at home or in the gym, avoid sudden movements, try to perform the exercises smoothly. Avoid pain or discomfort in the joints (crunching in the joints maybe, it's not scary).
6. If you are exercising in a cool room (or outdoors), then dress warmly for a faster warm-up or increase the warm-up to 15-20 minutes.
7. If you know that today you will train some part of the body especially intensively, then pay special attention to it during the warm-up. For example, on your lower body workout day, thoroughly stretch your hips and knees, and stretch your leg and glute muscles.
8. If you work out in the gym, then you can use a treadmill or as a cardio warm-up. Always start at a slow pace, the pulse should rise gradually.

Warm up video before workout

If you need ready-made warm-up options before training, then we offer you 6 short videos to help you warm up and get ready for intense workouts. The programs last 5-10 minutes and are suitable for both men and women.

Warm-up video in Russian

1. Universal warm-up before training for 7 minutes

2. Warm up before training for 7 minutes

3. Warm up before training for 8 minutes

Warm-up video in English

1. 5 Minute Total Body Warm Up Workout

2. 5 minute Quick Warm Up Cardio Workout

3. 10 Minute Pre-workout Warm Up

Wherever you do it: at home, on the street or in the gym, be sure to warm up before training, and then physical activity will bring you pleasure, benefit and results.

A 10-minute warm-up helps to enrich the muscles with oxygen, accelerates blood circulation, and increases body temperature, which is a good warm-up before training.

How to warm up muscles before training. Where do we start:

1. Neck. We stand up straight, hold the back of the head with our palms, then press on it and lower the chin to the chest. We linger for a few minutes. Circular movements of the head at a slow pace: we stand up straight, begin to perform circular movements of the head (10 times in each direction).

2. Shoulders. Stand up straight, put your palms on your shoulders, perform circular movements back and forth 10-15 times.

3. Trapezius muscle. We stand up straight, with our right hand we tilt our head to the left (to the shoulder), linger for 5 seconds and return to the starting position, repeat the same action in one direction at least 5 times. Do the same with the other side.

4. Muscles of the chest. Find a support, for example, a wall, lean against it with both hands as much as possible until you feel tension in the pectoral muscles. Hold for 10 seconds, repeat at least 5-7 times. You can also do this exercise: stand up straight, take your hands in the lock from behind and pull them back. Hold this position for a few seconds and repeat 4 more times.

Hi everyone! My name is Vitaly Okhrimenko and today we continue to delve into the topic of p.

Last time I described existing . And for the first time I used my photos as infographics. I also shot a video, but I can’t process it, for some reason the program needed for this does not get on 7 windows. But as soon as I figure out the installation, I will definitely lay it out!

I made one monstrous discovery thanks to this step: for almost a year now I have been teaching people how to do natural bodybuilding, and during this time I have really become a pimple. Whether it was before (before fleas started a blog), a handsome man was in full bloom:

No, something definitely needs to be done about this! A couple of days ago, an interesting idea crept into my head: why not stir up a body transformation marathon on the blog in about a year, and compete with the contestants myself as an organizer. The idea is cool, I’ll hatch it, suck it with my cerebellum, and if I don’t change my mind, I’ll definitely organize it!

Well, I digress from the topic. Today we will talk about how to warm up the muscles before training.. It is necessary to warm up the muscle before, to which I dedicated the previous publication. And although the warm-up itself takes no time at all (3-10 minutes), I will allocate an entire article to it today in order to cover the issue entirely. After reading today's publication to the end, you will forever deprive yourself of the need to be interested in how to warm up your muscles before training in the gym.

So, we take a comfortable seat and let's go, it will be interesting to give a tooth!

How to warm up before a workout

The classic pre-workout warm-up has always been, is, and will be all possible ways of cardio training.

Jogging on a treadmill, riding an exercise bike, a variety of orbitreks, jumping rope, punching a pear - in general, everything that helps to disperse blood throughout the body and fills our cells with oxygen.

The result of warming up the body before training is an increased temperature of the blood and muscles, the adaptation of the respiratory system to the upcoming loads. In addition, when warming up before strength training, metabolism is improved. And the training itself after a good warm-up becomes more intense and, as a result, more effective!

Often, athletes before a hard workout (usually talking about or) use sports ointments to warm up the muscles before training. More precisely, the ointments are ordinary, but the appointment is sports. Toward the end of today's article, there will be a list of ointments for warming up muscles and joints before sports training.

Heating Benefits:

• Increases body temperature.
• Increases muscle temperature.
• Expands blood vessels improving blood circulation.
• Changes the hormonal background: hormones necessary for muscle building are released into the blood.
• The central nervous system (central nervous system) and the psyche are prepared for training.

How to properly warm up your muscles before a workout

As I wrote above, warming up before training is enough to spend from 3 to 10 minutes at the beginning of the training. Therefore, you should not do several warm-up exercises within the same workout. After all, they take away energy, and it will still be useful to us for other things.

Below I will give a list of popular warm-up exercises, I advise you to do some 1 exercise before each workout. It is best to alternate them periodically, so it's more fun to train.

Attention: when we talk about how to warm up the muscles before training, it is necessary to remember about pulse measurements. I wrote how to calculate the optimal heart rate for cardio training. Well, if you bother. And if you do not bother, then just follow so that the pulse is in the range from 130 to 160 beats per minute. To successfully monitor the pulse, it would be good to purchase a heart rate monitor.

Exercises to warm up the muscles before training

Jogging

Perhaps this is the most popular method of pre-workout warm-up known to mankind. In almost every modern gym or sports complex there is at least 1 treadmill.

In sports palaces (of which there are very few left today), basketball courts or mini-football courts can be used for these purposes. To warm up the muscles, and the whole organism as a whole, it is enough to jog, that is, unhurried running, with the above pulse range. 5-10 minutes is more than enough.

Riding an exercise bike

Everyone (or almost everyone) has long known how cycling has a beneficial effect on both our body and our health.

By riding properly before training, we will thoroughly warm up our muscles, joints and ligaments before strength training. As in the case of running, 5-10 minutes of driving at a moderate pace is enough.

jump rope

Well, how can we talk about warming up the muscles before training and not remember this favorite exercise by many since the days of school physical education. Many, however, and hated, because not everyone knows how to jump rope (I am one of these "many").

Again, 5-10 minutes of jumping rope is a great way to warm up your muscles before a workout.

Orbitreks

In fact, these miracle machines of the XXI century are something between a treadmill and an exercise bike.

Simultaneous movements of the arms and legs, as well as the warm-up exercises described above, help to thoroughly warm up your muscles and ligaments before training.

However, with increased muscle involvement, the intensity is slightly inferior to a jump rope or treadmill. But if this simulator is somewhere in the corner of your gym, I strongly recommend using it periodically.

Boxing tricks

For some time now, I have really fallen in love with this kind of warming up the muscles before training. It can be done both in combination with any of the previous warming methods, or separately. The only condition: before embarking on this option of warming up the muscles, it would be necessary to stretch the shoulders, elbows and wrists.

3-6 minutes of actively beating a pear will allow you to warm up perfectly. Besides, what kind of man would be superfluous to deliver a blow? And even better if there are paws and a partner in the hall, here, in addition to the swung torso, we will also get basic boxing skills.

Sports games as a warm-up

I remember well the first year of my training in the gym, when we went there with a small but rather cheerful group of teenagers. Often we warmed up through light sports games. Either we drive the ball, then we play ping-pong. Of course it's not The best way warming up before training because it takes too much energy. But a lot of fun!

Warming ointments for athletes before training

You can (and sometimes even need to) warm up before a physically hard workout not only with exercises, but also with the help of special creams and ointments. And in general, if we talk about warming up before training with heavy basic exercises, then I would strongly recommend using ointments to warm up the muscles before training.

It is worth lubricating those places that can be attributed to the risk group when performing specific exercises. For example, if in training it is planned to squat with large weights, or deadlift, then you need to walk with a warming ointment along the line of the spine, along the lower back, lightly lubricate the busiest joints (when squatting, these are the knees, when pressing, these are the elbow and shoulder joints).

When choosing a warming ointment, the first thing you need to pay attention to is its composition. Warming ointments can be classified into 2 main types: pepper-based ointments and poison-based ointments.

As warming ointments for muscles and joints before training, pepper-based ointments (which include the element capsaicin, one of the elements of capsicum) are better suited. However, this option is not suitable for everyone. Quite high% of people who, when pepper-based ointment gets on the skin, have an allergic reaction. For example, I calmly endure the burning sensation of the skin after Kapsikam. But to my wife, when a drop of this ointment gets even on the skin of the palms, the skin immediately turns red and burns badly. So I advise you to try squeezing a drop on the skin before using the ointment cream based on pepper and watch the reaction.

In my opinion the best pepper-based ointments as a warm-up before training are Kapsikam and Nikoflex. You can supplement this list with such ointments as: Finalgon, Fastumgel, Diclofenac, Efkamon and Ortofen.

Of those based on various poisons (bee, mother-in-law snake venom), it is worth highlighting such ointments as: Atracin, Apizatron, Mellivenon, Virapin, Atrevin, Viprotoks and Viprosal.

Well, in fairness, I am supplementing the list of ointments and creams that can be used to warm up before sports training:

Analgos, Apizartron, Ben-gay ointment, Bystrumgel, Venoruton-gel, Voltaren emulgel, Diclofenac, Kapsikam, Menovazin, Nikoflex, Comfrey, Troxevasin gel, Fastum gel, Finalgon, Espol, Efkamon, Emspoma.

Warm up before workout video

Good luck everyone!

On the line was Vitakha Okhrimenko !

Correct warm-up before workout prepares the body, making exercise more effective. Many beginners neglect the development of muscles and joints, because they consider it a waste of time. As a result, they get injured and stop playing sports. But if you warm up the body well, blood circulation and heart rate will increase, and the tendons and ligaments will prepare for strength and cardio.

The benefits of warming up before a workout are enormous. You not only reduce the risk of sprains and injuries, but also increase your strength capabilities, reduce the load on the cardiovascular system, increase endurance, improve coordination and attention. Even light warm-up exercises provoke the release of adrenaline into the blood, which makes it easier to cope with a workout of any complexity. In addition, you will speed up metabolic processes. Let's find out why so many people skip warm-ups and what the consequences might be. How to properly warm up to increase the effectiveness of the workout? And why warm-up benefits the body and the body as a whole? Following the recommendations of experienced trainers, you will get the maximum result from physical activity in a short period of time. Take care of your health!

As practice shows, 95% of people who visit the gym forget to warm up before training or simply do not want to. What for? After all, it does not help to lose weight or build muscle mass, which means that there is no need to spend time on it.

In fact, warming up has a lot of advantages:

• increases power capabilities;
• optimizes the activity of the cardiovascular system;
• saturates the muscles with nutrients and oxygen;
• promotes the production of hormones that are responsible for energy production;
• improves attention and coordination;
• accelerates metabolic processes.

As we can see, the warm-up brings a lot of benefits to the human body. So be sure to include it in your workout. What is the danger of not warming up? Most often, sprains occur, due to which you have to interrupt in the complex of classes. But besides this, it is possible to get a joint injury, after which a long recovery and even treatment is necessary. Strong effects on the heart can cause dizziness, pressure surges and even fainting.

Interesting! Before training, you need to warm up for 7 to 10 minutes. During this short period, you will warm up the body and prepare for an intense workout.

Do not confuse warming up and stretching after a workout. Gymnastics is equally important, but performed much more slowly in order to lower the pulse and restore breathing. In turn, the warm-up should be fast and dynamic for high-quality warming up of the body.

Types of warm-ups

To choose the best exercises for warming up beginner women, consider all possible types and determine which ones are right for you.

• The general warm-up includes several types of manipulations that contribute to the sequential warming up of the neck muscles, shoulder girdle, chest, lower back and hips. Its duration is no more than 15 minutes. The complex includes exercises for the hands, knee and ankle joints, aerobics (jumping, running in place).
• Special warm-up is applied during the lesson power types sports such as bodybuilding. With the help of a set of exercises, you will make the loaded muscles work hard. Approaches should be no higher than 10 times, and the mass should not exceed 20% of the usual.
• Stretching smoothly warms up the muscles due to static, ballistic and dynamic loads.
• The hitch completes the set of training exercises. Muscle relaxation occurs gradually, contributing to the excretion of lactic acid. The frequency of breathing and heartbeat is restored.

Warming up at home and in the gym is no different exercise. In any case, you need to work out the muscles and joints with high quality so that they are ready for heavy physical impact. Therefore, even in the fitness center, do not rush to immediately occupy the simulator, but properly prepare for the workout.

Important! Equally important during training is the atmosphere in the room. Be sure to ventilate the room so that it has fresh air, then every cell of your body will be saturated with oxygen and you will avoid dizziness.

Please note that low-intensity stretching only relaxes the body. To shake it before training, you need to perform sharp movements. Set clear goals for yourself. If you want to lose weight, do exercises for the glutes, abs, legs, arms, neck, back, and spine. So you accelerate the pulse to the required rate: 110 - 130 beats per minute.

Muscle stretch

Warming up the muscles before training with stretching is quite simple. It perfectly prepares the body for stress. Statistical exercises involve fixing the limbs in a certain position for a while. Dynamic exercises consist of slow execution, and ballistic exercises are chaotic motor movements. Thanks to your own weight, you not only warm up your muscles, but also increase your own strength at the same time.

Consider the most effective exercises for the neck.

• Press your chin to your chest as much as possible and stay in this position for 2 to 3 seconds. Return to the starting position and repeat the stretch 7-10 times.
• Stand with your feet shoulder-width apart and gently turn your neck to the side so that your chin always remains at the same level. Stretch 8-10 times.

You can develop the trapezius muscle with the help of simple exercise. Grab your head with one hand and slowly lower it onto your shoulder. When you reach the peak point, freeze for 4 to 6 seconds. and repeat the exercise 5-6 times.

To stretch the pectoral muscles and prepare them for the loads of the complex, perform simple exercises.

• Place your arm in front of you on any vertical support so that it is bent at a right angle. Hold for 3 - 4 seconds at an angle so that you feel tension in the pectoral muscles. Repeat the stretch with the opposite arm.
• Fold your arms into the lock and stretch them as far back as possible so that the shoulder blades touch each other. Try to raise your arms up, while keeping them straight and closed.

To stretch your back, you will need a vertical support in front of you in the form of a pole or pylon. Grab it with your hand, straighten your legs and tip back. Hold for 3-5 seconds, change hands and repeat the exercise.

Don't forget the triceps too. Bring one hand back through the neck, and with the other press on the elbow of the first so that the palm falls below the shoulder blades. Stay in this position until you feel a stretch in your muscles. Stay in the position for 3-5 seconds.

Stretching the oblique abdominal muscles occurs with the help of inclinations. Place one hand on your belt and begin to slowly lean in that direction. Stretch your other hand above your head and stretch it as far as possible.

You can work out the deltas with a simple stretch: stand straight and pull your elbow from the opposite side. Pause for 10-15 seconds and repeat the stretch on the other side. Keep your forearm perpendicular to the floor.

For the shoulders, perform this stretch: raise your arms up to shoulder height and turn your torso to the sides until it stops. Enough 8 - 10 approaches.

Note! Start warming up at home with cardio exercises, for example, running in place. They should be done before stretching. After that, you are ready for a full workout.

So we got to stretching the lower body. Let's start with the knee joints. Put your feet together, grab your knees with your hands and do 10 rotations out and in. Then stand in front of the stairs, step platform or any other elevation. Throw your straight leg up and stretch your whole body towards it so as to feel the stretch in the femoral biceps. To work out the buttocks, put your feet shoulder-width apart and do alternate lunges on each leg, bending them at the knee at a right angle. The back should be straight. Do this exercise 6-8 times for each leg.

Warming up the quadriceps involves performing such an exercise: stand on one leg while the second wraps around the ankle. Hold the position for a few seconds to feel tension in the desired muscle.

Warm-up exercises before training

There is no universal program that suits every person. Depending on the purpose of the training complex, physical fitness and health status, individual manipulations are selected that do not harm health and give maximum benefit.

If you have no contraindications to exercise, include a set of aerobic and stretching exercises. Walk in place with your knees high for 3 to 4 minutes. At the same time, bend your arms at the elbows and alternate with each step. Do not lift them too high, otherwise you will provoke a serious strain on the heart.

Alternately raise your knees at a right angle 30 times in 30 seconds.

Place your feet shoulder-width apart, hands on your belt, straighten your back. Squat down with your arms out in front of you so that your palm is facing the floor. Each time, try to squat deeper so that a right angle forms between the hips and calves. Don't arch or slouch. Repeat 15 times.

Raise your arms above your head so that the shoulder blades are connected to each other. Then alternately pull each arm to the spine, lowering it as low as possible. Manipulation has a positive effect on the collar and neck muscles. Stretch each triceps 4-5 times.

Lower your arms along the body and rotate your shoulders. Do 2 sets of 12 reps.

To stretch your chest muscles, place your palms on your lower back and roll your shoulders back as far as possible 8 to 10 times.

Stand with your feet shoulder-width apart, stretch your arms forward and fold them into a castle. Round your back and stretch forward. Then straighten up 6-8 times.

Stand straight on one leg. Bend the second at the knee and reach the heel to the buttock. Grab your foot with your hand behind your back and hold the position for 5 seconds. Do the procedure for 5 approaches on each side.

The proposed complex is exercises for warming up before training for girls and men. It is simple to perform, but effective enough to warm up the muscles and joints of the whole body.

Note! In order to get a new result each time and the body is not used to monotonous workouts, gradually add new actions to work out different zones.

Remember that the warm-up should bring moral and physical pleasure. Therefore, if you experience discomfort when performing some action, first do a simplified version, gradually complicating it or completely replacing it with another. In conclusion, it should be noted that the warm-up should begin with the upper body, gradually moving to the lower. If you train in the gym and for some reason do not want to do classes in front of everyone, use an ellipse or treadmill for cardio warming up, gradually increasing the pace. But, in no case do not skip the warm-up, otherwise you will not achieve the desired results of the workout.