Warm-up before starting a workout is a set of exercises that prepares the body for intense physical activity. With its help, you will halve the risk of sports injuries and increase the benefits of exercise. Duration – 5-15 minutes.
Warm-up can be general or specific. General – aerobic exercise. Its goal is to saturate the muscles with oxygen. With the help of a general aerobic warm-up, they increase muscle tone, warm up tendons and ligaments, speed up the heart rate, and slightly increase blood pressure. General warm-up options include jogging, jumping rope, cycling or an exercise bike.
Strength anaerobic warm-up prepares a specific group of muscles and joints for exercise with heavy sports equipment. It helps to feel the work of the muscles, improves its blood supply, and provides mild preliminary fatigue.
Content
- Benefits of warming up: Warming up the joint-ligamentous apparatus
- Warming up the muscles
- Cardiovascular preparation
- Smooth increase in body temperature
- Mental preparation
- Joint gymnastics
What complexes exist
Dr. Bubnovsky’s method includes a set of physical exercises aimed at developing the musculoskeletal and respiratory systems
Attention! In fact, there are a huge number of sets of strengthening exercises for joints and proprietary techniques. Everyone brings something different. Typically the authors are doctors and athletes.
Currently, the following sets of exercises are especially popular:
- Gymnastics by Dr. Bubnovsky, which is aimed at developing the musculoskeletal system. It combines feasible physical exercises with proper breathing. As a result, a muscle corset develops, the body becomes more mobile and flexible.
- M. S. Norbekov’s technique focuses on the condition and health of the spine.
Classes using the Norbekov method are aimed at strengthening the spine and joints
- Chinese sets of exercises (Tai Chi Qigong) can improve the health of the entire body. They place great emphasis not only on performing various exercises, but also on controlling your internal energy Qi.
- Television projects. Oddly enough, TV can teach not only bad things, there are also channels that broadcast useful programs. You can look for such a program. Performing exercises for joints with an instructor is much easier, especially since the main mistakes are often sorted out . It also helps to organize yourself, since the programs are broadcast on schedule.
Exercises according to the Chinese Qigong method. They effectively help strengthen joints and the entire body as a whole.
Many people believe that they have no idea what joint gymnastics is or how to perform it. However, this is fundamentally wrong.
Any exercise should begin with a warm-up to warm up the muscles and prepare the body for certain loads.
It’s worth remembering physical education lessons at school. Each lesson began with a warm-up - performing warm-up exercises for all parts of the body. These are the simplest exercises for developing joints.
The benefits of warming up
Warming up the articular-ligamentous apparatus
Against the background of the average daily activity of a metropolis resident, the ligaments lose their elasticity. If they are not pre-warmed, the risk of sprains and tears during exercise increases.
Warming up before exercise increases the production of synovial fluid, which acts as an intra-articular lubricant, which increases joint mobility. Without it, the risk of arthrosis and arthritis increases in the medium term.
Warming up the muscles
“Cold” muscles are susceptible to spasms and cramps, sprains, tears and tears. On the contrary, warmed muscles contract and relax better, so the athlete’s strength capabilities increase.
Saturating your muscles with oxygen and nutrients also increases endurance during exercise. In addition, to form an attractive body shape and gain muscle mass, neuromuscular connections are needed, which are triggered during warm-up.
Cardiovascular preparation
At rest, the heart rate of an adult is 60-80 beats per minute. During physical activity it increases to 140-170. Without warming up, your internal “engine” figuratively switches from 1st automatic gear directly to 5th. Because of this, hypertrophy of the heart muscle gradually develops - “sports heart” syndrome.
It is often accompanied by functional cardiac disorders - irregular heart rhythm, rapid pulse, increased blood pressure. In order not to provoke the listed conditions, the heart rate should increase gradually - during the warm-up before training.
Smooth increase in body temperature
Normally, during physical activity, body temperature rises. Warming up triggers the natural process of thermoregulation, so your well-being does not deteriorate during the workout. Experts recommend training until light sweat appears on the forehead - this is a sign that the body is ready for more intense exercise.
Mental preparation
Psychology is an important component of the training and competitive process. Understanding that you are doing everything correctly, controlling muscle load, working according to plan, mentally sets you up for maximum results. At the same time, motivation increases, and training becomes more productive.
In addition, during warm-up, the synthesis of hormones responsible for energy production is activated, coordination of movements and attention are increased.
Why is it dangerous not to warm up before an intense workout?
Exercising without warming up increases the risk of sprains, muscle strains, or joint injuries. They are followed by breaks in classes, that is, a stop in sports progress and a rollback of existing results. If you do not systematically warm up, this harms the heart muscle (in some cases, sudden surges in pressure and even fainting are possible).
In addition, the unpreparedness of the body's systems for intense training loads produces rapid fatigue and loss of enthusiasm during exercise. Ignoring the warm-up is a typical mistake of beginners who do not want to waste time and, as a result, often get injured in their first classes.
Joint gymnastics: contraindications
This gymnastics is considered therapeutic, that is, it significantly improves the condition of diseases and also helps to heal injuries. But still, if you have existing joint diseases, you should consult with your doctor before starting this or that complex.
Otherwise, contraindications to joint gymnastics . Both a girl and a grandmother can do it.
Next, you are offered a video with joint gymnastics complexes led by Olga Yanchuk.
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Category: ASAN COMPLEXES.
Warm-up plan before working out in the gym
Joint gymnastics
Rotational movements, turns and/or bends in each direction, starting from the neck and ending with the ankle joint. When stretching your neck, avoid rotation, as this part of the spine is extremely vulnerable and any axial loads are potentially dangerous.
Tilt your head to the sides, forward, and gently back (the chin reaches toward the ceiling). After this, carefully knead the rotator cuff of the shoulder joint - to do this, swing in different planes - to the sides, back, up.
Then perform rotational movements in one direction and the other in:
- shoulder joints;
- elbows;
- brushes;
- lumbar spine (if axial loads are contraindicated, replace rotations with tilts);
- hip joints;
- knee;
- ankle.
Do 10-15 repetitions at an average pace. The time for performing joint warm-up before training is 2-3 minutes.
Stretching
Dynamic stretching exercises for all muscle groups mobilize muscle tissue, stretch fascia, stimulate the flow of oxygen to muscle cells, and prepare muscles for power load. The complex is carried out on a top-down basis. Pay special attention to large muscle groups - pectoral muscles, latissimus dorsi, spinal extensors, hip adductors and hamstrings. At the points of maximum tension, it is enough to linger for 5-10 seconds.
Hanging on a bar is suitable for stretching all muscles. To stretch your pectoral muscles, place one hand on a squat rack and lean your whole body forward or spread your arms out to the sides and back as far as possible. To stretch your lower back and hamstrings, do a straight-legged forward bend or hyperextension. Lunges are suitable for stretching the leg muscles.
When performing stretching exercises, you should feel muscle tension, but not pain or discomfort. The complex execution time is 2-3 minutes.
Cardio
Cardio warm-up prepares the cardiovascular system for physical activity. Perform light aerobic exercise with a heart rate of 130 beats per minute. This speeds up metabolism and triggers the processes of lipolysis - the oxidation of adipose tissue.
Cardio warm-up options include walking on a treadmill, elliptical or stepper, walking with high knees, arms and legs. The duration of the complex is up to 5 minutes. Finish when you feel that your body temperature has increased slightly.
Life hack: start your cardio warm-up wearing relatively warm sportswear, such as a sweatshirt, and when you warm up, take it off.
Strength warm-up
For the strength phase of the warm-up, experts recommend CrossFit exercises with minimal weights - no more than 20-30% of the workload. Pay special attention to the muscle group you are training today.
For example, on shoulder day do straight arm swings with ~4 kg dumbbells, on arm day do curls with dumbbells, on chest day do wall push-ups, on leg day do 3 sets of squats. You can perform exercises from the main workout, but in a simplified technique. When performing a strength warm-up, it is important to isolate each muscle group and load it specifically. Therefore, choose isolated exercises, and not, for example, deadlifts.
Options for strength exercises to warm up before training (do it selectively):
- Neck – bend the neck while lying down with a disc on the back of the head or on the forehead. 2 sets of 20 reps.
- Shoulders – standing, swinging dumbbells to the sides or in front of you//barbell row with a wide grip to the chin. 2 sets of 25 reps.
- Chest – push-ups//crossover crossover. 3 sets of 20 reps.
- Back – hyperextension//upper side row with wide grip//pull-ups with wide grip. 2 sets of 15 reps.
- Arms – lifting from the lower block with an EZ-handle to the biceps//extension of the arms from the upper block with a rope handle. 3 sets of 20 reps.
- Press crunches while sitting in a machine. 2 sets of 25 reps.
- Legs – squats with your own weight // leg abduction, sitting in a machine // leg curls, sitting in a machine // leg extensions, sitting in a machine. 3 sets of 20 reps.
The duration of the strength warm-up complex is no more than 5 minutes.
General rules when performing exercises
Important! Often people do not have enough time for the simplest and most basic things. And exercise therapy for joints is no exception: it is often forgotten until something hurts. However, this complex will take no more than 10-15 minutes, so you’ll definitely be able to find time for it.
First, a few general rules:
- The exercises are performed, so to speak, from top to bottom, that is, the warm-up always starts from the neck.
- All movements are made smoothly, gradually, without sudden swings.
- It is advisable to do gymnastics every day. But if it didn’t work out, the person forgot, there’s no need to reproach yourself. Otherwise, a persistent aversion to exercise will form.
- There is no need to overpower yourself or do anything through pain. After some time, the amplitude will begin to increase on its own; you should not force things.
- The number of repetitions is from 10 to 15.
- If you have problems with the spine, you must perform all twisting and rotation very carefully. During the period of exacerbation of the disease, it is better to avoid such exercises.
We have previously written about gymnastics for arthrosis of the shoulder joint and recommended bookmarking this article.
Therapeutic exercise produces tangible results. You just need to know and follow a few general rules.
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Gymnastics of Pavlov and Bubnovsky in the treatment of arthrosis of the joints
If a person is diagnosed with a disease such as arthrosis of the joints, then doctors very often prescribe physical therapy. However, when arthrosis is advanced, exercise therapy can aggravate the situation. Therefore, before...
Warm up before training at home
You can exclude cardio exercises from warming up before training at home, since home exercises are not as intense as in the gym and increase the heart rate slightly. If desired, the treadmill can be replaced by running in place or “shadow boxing” - an imitation of boxing sparring with an imaginary opponent.
Cardio warm-up can be replaced with exercises for the whole body, such as jumpingjack - jumping while clapping overhead, or squats and throwing a ball at the wall. If home workout time is limited, joint exercises and stretching are sufficient.
What it is?
reading information
The term “joint gymnastics” means complex exercises aimed at preventing and healing joints. There are many training methods that are popular among the population.
Joint gymnastics is a set of exercises aimed specifically at warming up and strengthening joints.
Important. All movements are performed in a comfortable manner and without weights. Nobody forces you to put too much strain on yourself. As a rule, these are gentle rotational, twisting or pulling movements.
Readers often study along with this material:
- Gymnastics for the treatment of pain in the elbow joints
- Therapeutic exercises for joints from Dr. Norbekov
