For training to be effective and as safe as possible, it is necessary to start it with the warming up of muscles. Warm up before strength training allows you to prepare muscles, skeleton and joints for the upcoming load. There is also a preparation of the cardiovascular system. These are just some of the benefits of warm-up before power exercises.
Warm up before training in the gym
Trainers are recommended to choose exercises for warm-up themselves, taking into account physiological abilities. There are three basic types of workout:
- General - is aimed at warming up and preparing the whole body and body.
- Special - is used before performing a certain exercise.
- Stretching - helps to stretch the muscles and improve the mobility of the joints.
Most often, athletes spend the general warm-up before training. It is recommended to begin with aerobic exercises , which allow you to tone up the body, improve blood circulation and breathing. In the gym, you can work out on the treadmill, exercise bike or jump on the rope. After this, you should proceed to perform simple exercises on a certain group of muscles. For example, if the training is aimed at working out the hips and buttocks, then it is necessary to perform the following exercises: different flies, both standing and lying, sit-ups, lunges, etc.
The complex of exercises for warm-up must necessarily include stretching. To begin it it is necessary from a neck and to move downwards, using such exercises:
- Do the incline and rotational movement of the head.
- Arms squeeze in the lock and stretch out, not lifting the foot off the floor.
- Do slow slopes in different directions to stretch the muscles of the back and abdomen. To improve the stretch, stretch your arm further.
- Muscles of the legs will help stretch the attacks forward, sideways and back.