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Complex warm-up fitness exercises, and rules for their implementation

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Complex warm-up fitness exercises, and rules for their implementation
The contents

  • The benefits of conducting warm-up before class fitness
  • An example of a universal standard warm-up before fitness training
  • Rules of performance of exercises of warm-up

Beginners in fitness often make the mistake of ignoring workout or doing it poorly. Meanwhile, professional athletes and experienced fitness trainers say that it is better to do a warm-up without training than to exercise without prior warm-up. And with this statement agree all who regularly perform physical exercise at the gym or at home. Physical loads exerted on the body without prior warm-up, are ineffective, causing discomfort and often end with injuries.

The benefits of conducting warm-up before class fitness

The main objective of warming up is to prepare the organism to a subsequent, intensive physical activity during fitness training. Training is carried out by activating the following processes under the influence of light physical activity, do not cause tension in the muscle:

  • increase heart rate;
  • accelerate the rhythm of breathing;
  • strengthening of inflow of blood to the muscle and connective tissues.

The warm up before class fitness gives you the opportunity to achieve the following positive results:

  • to enter the cardiovascular and respiratory systems in the working rhythm;
  • to stimulate the production of synovial fluid;
  • to increase the elasticity of the connective tissues.

Thanks to the reached results it is possible to increase the productivity of fitness workouts and reduce the risk of sports injuries several times.

An example of a universal standard warm-up before fitness training

In a versatile workout which can be performed before any exercise fitness, usually includes the following complex:

  • Stand up straight, place feet at a comfortable width, extend hands along the body relax. While in this starting position, alternately rotate the head left and right, trying to make it as far as possible and without straining the neck. Repeating 5-7 turns in each direction, to carry the same number of head tilts forward and backward without lifting the shoulders. All movements in this exercise should be performed smoothly.
  • Without changing the starting position, you need to perform 5 rotations of the shoulders forward and backward. Then on the inhale lift shoulders, trying to get them to the earlobes. Exhaling sharply, quickly lower the shoulders. Repeat the exercise 5-7 times.
  • Standing straight, raise the arms up and exhale with a quick movement to lower the upper limb, while cross-legged in front of chest. Bringing hands to the hips, to raise them up for the next repetition of the exercise. To perform up to 10 repetitions, and then switch to a different kind of swings, for which you need to first stretch your hands in front of chest, brought together the brush, and then raise them over your head. Lowering the upper extremities, you need to bring them up to chest level. The recommended number of repetitions – 8-10 times.
  • Keeping the starting position, to have both hands behind his back, clasping his brush together and raise the upper limb as high as possible without tilting forward. Repeat the exercise up to 10 times.
  • Standing smoothly, raise the upper limbs to the sides, raising them to shoulder level. From this position, bring hands back, as much as possible bringing together of the scapula. To return to the starting position and repeat this item is a standard warm-up 10 times. After the tenth repetition to keep your hands up and go to the next exercise – quick turns of the case with fixation of the pelvis in a static position. You need to carry out 10 rotations in each direction.
  • To start the brush for the neck or put on your waist and lean forward, not moving with the pelvis. Likewise, you need to lean back more, and then returned to upright, to perform bending to the left and to the right, thus stretching the side muscles. You need to repeat at least 5 bends to each side to prepare the muscles of the body to intense stress exerted on them during fitness training.
  • Stand up straight, place hands to the sides for better fixation and balance to perform moves the lower limb forward and back, and then to the side, bringing the first foot in front of the supporting leg, and then behind her. Repeat the exercise, replacing the supporting lower limb.
  • Standing straight, legs apart at a distance substantially exceeding the width of the pelvis. Put the palms on the waist and move the body weight on the left leg, slightly lowering the hips and bending your left knee. To stay in this position for 3 seconds and without taking your heel from the floor, move your pelvis to the right, bending the right lower limb. Need to complete at least 10 of these rifts to warm up the muscles and ligaments of the lower limbs before the fitness exercise.
  • Bring your feet together, put the palms on the knee area. Slightly bent legs, to perform a knee joint for 10 rotations in each direction.
  • Resting on a sturdy base, lift the foot and to perform its rotational movement in both directions. Repeat the exercise with the other foot. All you need to perform 20 rotations on each foot.
  • While continuing to hold support, rise on your toes to stay in this position for a second, to fall on the whole foot and transfer your body weight on your heels, lifting toes up. To run 10 of these rifts.
  • Rules of performance of exercises of warm-up

    To fitness classes has been the most productive, comfortable and safe enough to do workout. You need to do so in accordance with the following rules:

    • it is important to observe the sequence of development of parts of the body. Start to knead the muscle and connective tissue with the neck, gradually down along the body and ending with the study of the feet;
    • the number of exercises in the workout and number of repetitions can be varied, focusing on our own feelings: if the study region had a feeling of warming, it means that the blood flow to this part of the body has increased and you can move on to another heating zone;
    • in addition to the above exercises in the warm-up should include light cardio, for example, walking, jumping or running in place, jumping rope or work on the ellipsoid at a moderate pace;
    • the intensity of the workout should be such that, on the one hand, to warm up the muscles and stimulate the cardiovascular and respiratory systems, and with another – not to cause premature fatigue during fitness classes;
    • during the workout we need to give more attention to those parts of the body, the muscles of which will work actively during training.

    Uses photographs Shutterstock

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