Warm up before training
In the gym, you can usually meet two types of people - those who do not do warm-up before training( or are limited to 3-5 minutes of cardio) and those who perform a complex and long program of exercises rather for stretching muscles than ontheir warm-up.
However, both approaches are erroneous. Excessively aggressive attempts to stretch the "cold" muscles easily lead to trauma - just like performing strength exercises without preliminary preparation. It is important to remember that warm-up is one of the most important components of strength training.
What is warm-up and why is it needed?
The warm-up before training not only literally "warms up" the body( which is actual, if it's cool enough on the street), but also prepares for the forthcoming physical loads the bunches and muscles of the body, as well as its respiratoryand the central nervous system.
Among other things, warm-up helps to repeat the technique of performing the basic exercises of the upcoming training, which will have a positive impact not only on reducing the risk of injury, but also on increasing the strength and speed of subsequent recovery and muscle growth.
How do I warm up correctly?
There are three types of warm-up - static, dynamic and ballistic. Static warm-up, also called stretching, is to fix the limb and the conscious tension of the muscles. Dynamic - in the slow repetition of movements, and ballistic - in a chaotic movement.
The most effective warm-up is a dynamic, involving a slow repetition of exercises - but it is the least popular. Most people prefer chaotic limb movements, believing that in this way they prepare the body for stress.
The best exercises for warm-up
It should be noted that the universal exercise program for warm-up simply does not exist. Each trainee needs not just his own warm-up, but warm-up of different days - if today you are going to train your legs, you will need warm-up for the muscles of the legs.
However, there are general rules that are recommended. First, the total duration of the workout should not exceed 10-15 minutes. Secondly, you should not spend too much energy on warming up. Thirdly, no more than 3-5 exercises are sufficient for warm-up.
Workout program for warm-up
Below is a set of exercises for warming up, suitable primarily for those who train without a special program and just support the form in the gym. If you are training in a basic program, the basic exercises that are performed with light weight should be included in the warm-up.
Note that running is not necessary for warm-up. Since the main task of cardio is to warm up the body and increase its temperature, you can choose any other type of activity - starting with an exercise bike or a rowing machine, ending with a rope or even jumping in place.
The complex of exercises for warm-up
Carrying out a 10-15 minute warm-up before each workout in the gym is one of the easiest ways to avoid injury, prepare the body for the upcoming stresses and accelerate the recovery and growth of muscles by improving the neuromuscular connection between the muscles and the brain.