Fitness rules: benefits and exercise warm up before exercise

fitness, lifestyle

Fitness rules: benefits and exercise warm up before exercise

The contents

• Why stretch your body before running?
• Rules quality workout and its types
• Exercise to warm up the body before a jog
• What not to do before running fitness?
• Stretching after Jogging

Unfortunately, most runners do not warm-up before Jogging fitness. They believe that before a light jog to warm up the body do not have. However, it is not. Ignoring the warm-up is a direct way to injury and decrease your performance. And it does not matter how long and how intensive is the training. What exercises should include warm-up, and how to do them? Will investigate this more.

Why stretch your body before running?

Those runners who ignore the warm-up, I think that the muscles will be warmed up during training. Subsequently, however, it turns out that there are problems with the joints, bone and muscle skeleton. Especially telanophy warming up before Jogging, because muscle per night to fall asleep and lose their elasticity.

Those running in the evenings, and also often refuse to warm up in the mistaken belief that during the day was quite active. In fact, the intensity of the muscles, joints and ligaments in the process of Jogging and fitness when performing everyday movements different. In the first case it is several times higher. This implies the importance of warm-up exercises. Their meaning is as follows:

• preventing accidental drops in the process of training;
• preparation of the heart, lungs and nervous system for the upcoming stress;
• leveling the risk of cramps in the muscles, increase their temperature, improved flexibility and elasticity;
• to improve blood flow to muscle tissue;
• installation of proper breathing;
• accelerating the metabolism and improving the efficiency of the weight loss;
• stimulation of allocation of natural lubrication to improve joint mobility.

Rules quality workout and its types

Warm-up is ballistic, dynamic and static. The first is conducted in a chaotic manner, warms up the muscles, but the yield is inferior to dynamic. This workout involves performing a series of exercises in movement and force. It requires time-consuming, but very effective in terms of training load. Static warm-up before the run is the stretching of the muscles and fixation of the body in a certain position for a few seconds. As a rule, people who practice running, fitness, conduct first dynamic, then static stretching.

Warming up the body before a jog, it is important to consider the following points:

Do warm-up exercises prior to training. Muscles has the ability to quickly “cool down” and return to usual state.

Pay attention to not only the muscles of the legs. During the run are used and other muscles, so it’s important to also warm up the neck, back, arms and other body parts.

Follow the breath. During a workout, you should breathe deeply and evenly to all tissues and organs are enriched with oxygen.

Give sufficient warm up time. Before an easy jog to warm up for 10 minutes, and for those who want to lose weight, you should warm up your muscles a little longer – about 20 minutes. If it’s cold you need to warm up for half an hour.

Increase the pace and intensity of warm-up exercises gradually. It is recommended to start with walking.

Exercise to warm up the body before a jog

To start the warm-up before Jogging fitness should be with the cervical spine, gradually moving to the feet. Recommended warming movement:

Standing smoothly, run on 15 tilt head: right, left, forward and backward. Continue to make 10 semi-circles, moving your head from one shoulder to the other – first by tilting it forward, then tilting back. Then draw 10 full circles with his head clockwise and counterclockwise.

To make 10 rotations of the shoulders back and forth, first one by one, then two at the same time. Continue to mash the brush, povreda them clockwise and counterclockwise. After performing 10 swings with his hands – first left, then right, and then two at the same time.

To put the foot on the width of the pelvis, hands on waist. To perform the 5 slopes of the body forward, right, left, back. Knees not to bend. Fix the hips and make the same number of rotations of the body clockwise and counterclockwise. Then lock the upper body and perform 5 rotations of the pelvis in both sides.

Raise bent at the knee right leg and pull her hands to the body, duplicate the exercise with your left foot. Rise on the toes, lower alternating right and left heel. Then run for 5 rotations of the feet in different directions.

Make a lunge forward with the right foot, lock in that position and perform 5 springy movements. To duplicate the element with the other leg.

At the end of the workout, it is recommended to do a few jumping jacks and run in place. It should also be run at a slow pace a short distance, step back and run a few yards at high speed. It is recommended to run with high knees, and then with zahlest heels ago.

What not to do before running fitness?

Not recommended, warming up before Jogging / fitness:

Do not start the workout with stretching exercises. Especially if you plan to run in the morning.

Don’t focus on stretching, particularly if you are a beginner in Jogging fitness. Novice runners enough to do simple warm-up movements.

Do not eat and drink directly before workout and run.

Do not warm up for too long, unless required weather. Otherwise, the muscles get tired and strength for Jogging will remain.

Stretching after Jogging

Running fitness as well as other sports, requires a stretch after a workout. It will help to make muscles and joints more elastic, prevent the appearance of pain. What exercises are recommended:

To rest his or her hands forward to any support. Put your left leg forward and slightly bent, the right to take back, placing the flat of the foot on the ground. Pulling a calf muscle of the right leg. To duplicate the movement of another limb.

Put the heel of the left foot on the pillar, a height of about 40 cm, toe to pull over. Keeping your back straight, with a maximum amplitude to lean forward. After a few seconds, change legs and repeat the exercise.

Holding your left hand for support, bend the right leg, take the right hand foot and pull heel to buttock. After a few seconds, swap arms and legs.

Make a lunge forward with the left foot so that the thigh is parallel to the floor and locked. A few seconds to repeat the movement of another limb.

Uses photographs Shutterstock

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