Competently organized training consists of three components – warm-up, the central part and a hitch.
Beginners, and sometimes more advanced visitors to the gym, often begin the lesson immediately with the central part, neglecting the warm-up, and then a hiccup, which after a while regret.
We will tell you further about why this happens, why it is necessary to warm up, and what exercises to use.
Why do you need a warm-up?
Warm-up before training in the gym solves several problems at once:
- Prepares the cardiovascular and circulatory systems for physical activity
- Warms up joints and ligaments, making them more flexible and elastic
- Increases the excitation of the central nervous system, improving neuromuscular communication
- There is a release of several hormones into the circulatory system, which increases physical performance
- Raises body temperature, which increases the level of strength up to 20%
As a result, warm-up before strength training activates all systems, increases physical performance and reduces the risk of injury.
Ordinary visitors to gyms do not warm up before training before the first injury. And only when this happens, they begin to pay attention to him.
Features of warming up before training
The correct warm-up before training consists of two parts:
This is a short, low-intensity cardio load (on a treadmill, exercise bike, etc.) and a light joint warm-up with elements of dynamic stretching.
You should not do enhanced static stretching at the beginning of the workout since the ligaments and joints are not yet sufficiently warmed up.
Duration – 7-10 minutes.
In a special warm-up, exercises for warming up are used the same as in the central part.
Before moving on to the work weights in the exercise, several approaches with less weight are performed. They are called – warm-ups.
The weight increases slightly from approach to approach, and only after that, a working set is performed.
For example, the working weight in the bench press is 80 kg per 10 repetitions. Then the warm-up approaches will look like this:
- One course – 20 kilograms of 15 times
- 2nd approach – 40 kilograms of ten times
- Three technique – 60 kg for five times
After that, they move on to the main approaches in the bench press, with a working weight of 80 kg.
Why use a special warm-up:
- Smooth entry into the training process
- Adaptation of muscles and ligaments to movement
- Additional activation of the active muscles
If there is no opportunity or desire to do a warm-up on cardio equipment, use only general developmental exercises to warm up muscles and joints. Usually, it is a set of light gymnastic movements.
The rules for building such a complex are simple:
- Exercises are performed from top to bottom (from head to toe)
- First, small muscles and joints are warmed up; then, the medium and largest ones are warmed up.
- Each movement is performed 10-15 times
- The amplitude of activity during the exercise is increased gradually
- The complex is completed within 5-10 minutes
- Exercises before training should be dynamic
It is allowed to perform some static exercises in an incomplete amplitude since the ligaments and tendons are not sufficiently warmed up.
Example of warm-up
All exercises are performed in a standing position, without sudden movements. 10-15 repetitions each.
- Tilting the head left-right and forward
- Circular rotation of the head
- Clockwise and counterclockwise rotation of the brushes
- The arms are bent at the elbows in front of the chest. Rotation in the elbow joints to yourself and away from yourself
- Hands straight, along with the body. Circular movements with straight hands back and forth
- Standing, hands straight and raised, parallel to the floor. Reach with your right foot to your left palm, lower your legs and repeat to the other side.
- Hands-on the belt. Circular rotation of the torso left and right.
- Standing, hands down. Tilting the torso forward with the touch of the palms of the floor and lifting to the starting position
- Standing, legs slightly bent, palms above the knees. Circular movements of the knees from and to yourself
- Attacks to the side
- Lunges back
These warm-up muscle exercises are suitable before stretching and can also be used as a pre-workout warm-up for girls and guys at home.
Warm-up can be any. Choose movements that are more to your liking or use different ones at each new workout.
Consequences of neglecting the warm-up
For clarity, let’s compare the human body with a car.
Imagine you got into a car without pre-heating and immediately squeezed the gas pedal to the floor.
The motor (our heart) chokes from a sharp overload, all rubbing parts (joints and ligaments) work with a squeal and creak, smoke pours from under the wheels (muscles). Sorry for the car, right? And hardly any of you use this style of driving.
But many visitors to fitness clubs, for some reason, do not regret their bodies. And often begin training, forgetting about warm-up exercises.
Warm-up before training is an obligatory part of the training process.
Failure to comply with this rule leads to accelerated wear of the heart. After all, the myocardium is a striated muscle, the same as the skeletal muscles that you seek to swing. Therefore, it also needs to be kneaded before the load.
Training for “cold” muscles is a 100% guarantee of injury.
Usually, ligaments and tendons are damaged a little less often – joints or muscle fibres. And to get injured, it is not necessary to be a professional athlete or engage with large weights.
If the muscles or ligaments are not warmed up, the injury can occur out of the blue, even when carrying a bare neck.
Now you learn about the importance of warming up before training and how to do it correctly. Use the information in practice and let your workouts be effective and safe!