WARM UP BEFORE WORKOUT, EXERCISE
Warming up in sports is very important. It improves blood circulation in muscle groups, joints, ligaments and tendons that will tighten during the bulk of your workout.
The warm-up format depends on what kind of loads you need to prepare the body for. It is desirable that it be as close as possible to the exercise biomechanics of the main part of the program. For example, it is inappropriate to warm up on a treadmill before training with an emphasis on working out the “top” muscles.
Another warm-up task is the right attitude to work. Indeed, during training, you will need to focus on the technique of complex multi-joint exercises and constantly monitor your feelings.
HOW TO WARM UP BEFORE TRAINING?
A correctly performed warm-up prevents muscle imbalance – uneven development of muscle groups. Calisthenics exercises (performed with your own weight) increase your overall fitness level.
It is desirable that the warm-up part should not exceed 10-15 minutes, not be overly intense and at the same time solve all the above-mentioned problems. During such training, the required physical qualities will manifest themselves in the best possible way.
We have selected effective warm-up exercises for you.
Warm Up Exercise – Classic Floor Pushups
A good warm-up exercise is push-ups. They have a beneficial effect on the cardiovascular system – the muscles begin to be intensively supplied with blood.
So, take an emphasis on the floor and place your palms shoulder-width apart. Different muscles will work depending on the distance between the arms. The best option is to keep your hands shoulder-width apart. This position of the palms allows you to work out the triceps, pectoral and deltoid muscles, as well as the abdominals.
During push-ups, the elbows move along the body, but spread them to the sides. The body must be kept straight – do not bend or lift the buttocks up. As you descend, breathe in, as you rise, exhale.
BULGARIAN SPLIT SQUATS
Doing the Bulgarian split squat exercise
A very effective exercise for the lower body. It dries the legs and tightens the buttocks.
Stand with your back to the bench, one deep step away. Place one foot on it. If your muscles are trained, you can use dumbbells. Lower into a squat to parallel the thigh of your supporting leg with the floor. Getting up from the squat, push off with the heel – this will additionally load the buttocks. Important: keep your back straight, do not lean forward. The pace is fast.
HYPEREXTENSION IN THE SIMULATOR
Exercise for the back hyperextension
Hyperextension strengthens the lumbar back muscles well. This exercise is for those who want to become the owner of a wasp waist.
Walk up to the “Roman chair” and adjust the height to suit you. The front bolsters should be at the end of the lower back and hips. Place your feet under the bottom roller. The back should be in line with the legs. The arms are crossed over the chest. This is the starting position.
Lean forward about 60 ° and round your back slightly. The gluteal muscles are tense. Then gently rise to the starting position. When tilting – inhale, when lifting – exhale.
You can learn more about other useful exercises in our fitness club. Sign up for personal training – the instructor will develop an individual warm-up program for you and follow the exercise technique.