It should not be forgotten that the warm-up has a great influence on the psyche, helps to eliminate excessive excitement before the meeting, especially in its first minutes, regulates your pre-start and starting state, especially if you have arranged a competition. What are the general guidelines for a warm-up? First of all, it is important to choose the right exercises. And having picked them up, provide for a gradual increase in their intensity. Do each warm-up exercise 5-10 times. We recommend using 10-15 exercises in the warm-up complex. Start with walking or light running, then do some exercises for small "muscle groups, gradually moving on to warming up larger ones. Gradually increase the amplitude of movements. First, it is better to load the muscles of the upper body, and then the lower ones.

The signal for the end of the warm-up will be the beginning of sweating, slight reddening of the skin, and the appearance of heat in the muscles.

A warm-up is best done in the form of a set of exercises that you can compose based on your well-being and the focus of the upcoming lesson. Usually, the complex begins with warming up and breathing exercises - various types of walking, running, running with jumps and arm movements. Then there are exercises for the development of the muscles of the trunk, shoulder girdle, arms and legs - tilts, squats, circular movements of the trunk and pelvis, push-ups, etc. as the muscles warm up. The complex is also recommended to include exercises that imitate the technique of strikes and movements individually or in combination. By the nature of the movements, they are close to the technique of the game, help to master and consolidate it in simplified conditions, gradually lead you to playing on the table, so the complex is usually completed with imitation exercises.

We bring to your attention a number of exercises, on the basis of which you can create a warm-up complex. The exercises are listed in order of increasing difficulty.

Running exercises.

(Fig. 38)

1. Snake running, running around racks or various objects.

2. Running with arbitrary acceleration of 3-5 m.

3. Running, "throwing" straight legs forward.

4. Running, "throwing" straight legs back.

5. Running with high hips.

6. Running with an overflowing movement of the lower leg back.

7. Running backwards.

8. Movement with side steps (right, left).

9. Moving with side steps in the tennis player's stance alternately with the right and left side (after two steps, after one step).

10. Moving with side steps in the rack of a tennis player facing forward with simultaneous movement to the right and left.

11. The same, but backwards.

12. Moving sideways (right, left) with cross steps (“lezginka”): for example, when moving with the right side, place the left leg alternately crosswise either in front or behind the right. The right leg is only moved to the right.

Jumping exercises.(Fig. 39)

1. Hands on the belt, jumps on one leg with a change of legs.

2. Hands on the belt, jumping on both legs in a triangle or square.

3. Jumping to the side from one foot to the other in place through the lines drawn on the floor.

4. Jumping out of the squat (half squat) up.

5. Jumping out of the squat (half squat) forward.

6. Hands on the belt, jumping on both legs with a turn of 180° (360°).

7. Jumping on one leg moving forward.

8. Jumping on one leg left and right.

9. Jumping on both legs, pulling the knees to the chest ("kangaroo").

10. Jumping with both feet over the bench.

Exercises for the muscles of the hands.(Fig. 40)

1. Standing in the main stance - arms forward, to the sides, up.

2. Hands to the shoulders - circular rotations of the hands.

3. Circular rotations with straight arms - 4 times forward, 4 times back, gradually increasing the amplitude.

4. Circular rotations with straight arms in different directions: right forward, left back and vice versa.

5. Circular rotations of the forearm in and out from the position of the hand to the sides.

6. Circular rotations with brushes clenched into a fist, in one

and the other side, with both hands simultaneously and alternately from the position of the hand to the sides or forward.

7. Squeezing and unclenching the hands into a fist from the position of the hand forward.

8. Legs apart, jerks with arms bent at the elbows in front of the chest with a turn of the torso.

9. Clutch the brushes “in the lock” - kneading.

10. Right hand at the top, left hand at the bottom jerking hands back.

11. Right hand above, left below - with jerks of hands back and

to the sides, a gradual (8 counts) change in the position of the hands: left at the top, right at the bottom.

12. Standing facing the wall - repulsion with both hands from the wall, gradually increasing the distance to it.

13. Lying emphasis - push-ups from the gymnastic bench or from the floor, push-ups of the legs on the gymnastic bench.

14. Pull-ups on the bar with an overhand or underhand grip.

Exercises for the muscles of the body.(Fig. 41)

1. Feet shoulder-width apart - tilts, reaching the floor with your hands.

2. Legs wider than shoulders - tilts, reaching the floor with your elbows.

3. Feet shoulder-width apart, bending over, arms to the sides - turning the torso, reaching out with the toes of the legs.

4. Feet shoulder width apart, hands on the belt - circular movements of the pelvis.

5. The same, feet shoulder-width apart, arms "locked" above the head - - rotation of the body, trying to describe a large circle with hands.

6. Tilt back, bending over, reaching for the heels with your hands.

7. Tilt back, bending over, taking out the left heel alternately with the right hand and vice versa.

8. Feet shoulder-width apart, hands on the belt - three springy tilts in one direction and the other.

9. The same as the exercise but the hands are clasped above the head.

10. The same as the exercise, but with two side steps in each direction and reaching the floor with clasped hands.

11. Feet shoulder-width apart, one hand at the top, the other at the bottom - for each count, tilt to the sides with an overflowing movement of the hands behind the back.

12. Lying on the stomach, hands behind the head - bending back.

13. Emphasis on the back - unbend and bend your arms, bending your torso.

14. From a supine position, arms along the body - tilt to straight legs with a return to the starting position.

15. The same, but hands behind the head.

16. The same, but hands up.

17. Lying on your back, arms to the sides - raise straight legs up and lower alternately to the left and right side.

18. Feet shoulder-width apart, standing with your back 30-50 cm from the table - without taking your feet off the floor, reach the far corner of the table with your hand.

Exercises for leg muscles.

(Fig. 42)

1. Squats with arms extended forward, do not take your heels off the floor.

2. Hands on the belt - lunge with the right foot, three springy swings. Same, lunge with the left leg.

3. The same, but change of legs in a jump.

4. The same, but lunge with the foot to the side.

5. Hands put forward - alternately swinging your legs forward, reaching your hands with your toes.

6. Hands to the sides - alternately swinging the legs to the sides, reaching out with the toes of the hands.

7. Emphasis crouching, right leg to the side - without taking your hands off the floor, change legs in a jump.

8. Jump position change - emphasis crouching, emphasis lying.

9. Slightly bend your knees, put your hands on your knees - circular rotations in the knee joints.

10. Hands on the belt, leg on the toe - circular rotations in the ankle joint.

11. Stepping back 60-80 cm from the wall and resting your hands on it - lifting on your toes.

12. Hands on the belt - from a deep squat, alternately "throwing" straight legs forward - squat dance.

Warming up in a physical education lesson is a simple thing, but a necessary one. It is she who allows you to prepare the muscles for performing physical exercises and protects children from getting all kinds of injuries during the lesson.

Warm up for physical education

Warming up is the basis of physical education, and it should cover the entire body to the maximum. However, this does not require a long time, and the standard version covers only 10-15 minutes of lesson time. In addition to the main program, it is worth including an enhanced warm-up for those muscle groups that will be involved in the lesson: for example, before running, pay great attention to warming up the legs.

So, the standard warm-up for the school is performed from the basic position of the legs shoulder-width apart, feet parallel to each other, arms along the body or on the hips:

• tilting the head back and forth for 4 counts (8-12 times);
• head tilts to the right and left for 4 counts (8-12 times);
• head turns to the sides for 4 counts (8-12 times);
• rotation of the head in a circle 2 times in both directions;
• hands to the shoulders, rotation of the shoulders back and forth for 4 counts (8-12 times);
• warming up the wrists - rotation in both directions 2-4 times;
• warming up the elbows - rotation in both directions 4 times;
• rotation in the lower back in a circle 2-4 times in each direction;
• torso tilts back and forth for 4 counts (8 times);
• torso tilts to the right and left for 4 counts (8 times);
• warm-up of the ankle joints - rotation clockwise and counterclockwise, 4 circles in each direction;
• a similar warm-up for the hip joints;
• put your hands above your knees and perform rotation in the knee joint 2-4 circles in each direction;
• performing classic lunges forward - 8 times for each leg;
• leg swings - 10-15 swings for each leg.

If there is a need to spend a physical education minute in another lesson, for example, a warm-up in an English lesson, you can leave only those exercises that affect the neck, shoulders and arms, as well as add squeezing and unclenching the fists to warm up the hands.

Fun workout for kids

Small children do not really like ordinary warm-ups, but if you turn on cheerful cheerful music for a while, then even the most ordinary warm-up will go off with a bang. Another good move is to invite one of the students to do the warm-up themselves (of course, you need to suggest the correct exercises). In this case, in the elementary school, the warm-up is also treated with great interest.

Warm up

The warm-up is the introductory part of a workout in the gym. It prepares the body for more intense exercise.

A set of warm-up exercises is effective in and of itself. By doing it daily and pairing it with a sensible diet, you will soon achieve results, even if you do not train in the gym (although exercising in the gym will help you adjust your figure faster in those places where it is necessary).

You can learn and memorize these exercises quickly enough, and when one exercise flows smoothly from another, then the whole complex will be performed continuously (This method of performing a sequence of several exercises is called in-line) and look like a single whole.

As in any activity, a warm-up is required, but not any, but able to avoid and protect you from injury. You can not overload yourself with just one warm-up. It takes 10-15 minutes to complete it. Everything is done in a standard position - feet shoulder width apart (!).

Warm-up order:

a) Head

Circular movements clockwise and counterclockwise + tilts to the right, left, forward, backward, diagonally. Standard position.

b) Brushes (the most necessary thing)

Clench into fists and make movements clockwise and counterclockwise, warm up the palms. The brushes should not be cold due to the possible stretching of the tendons, special attention should be paid to the wrists (so far they are not strong with us and therefore any careless movement will affect them - 100% stretch), lock the brushes into the lock, bend them up, down. You yourself should feel that the brushes are warmed up. Standard position.

c) shoulder girdle

Put the brushes on your shoulders - do 10 turns forward, backward. Standard position. Now swing your arms back and forth.

Standard position. Now raise your hands to shoulder level (arms parallel to the body) 1.2 - pull back 3.4 - unbend them and spread them back (remember the wave with your elbow if you want to hit someone).

d) Slopes

Standard position. Hands on the belt. We do tilts to the right and left, forward, backward. Now the same thing, only the hands are no longer on the belt, but follow your inclinations, i.e. we get the floor, left leg, right leg with our hands - warming up the lower back.

Standard position. Hands on the belt. The legs do not move - turning the body to the largest possible angle from the initial position to the left and right. Standard position. Concluding - circular movements of the pelvis clockwise and counterclockwise. Stretch the muscles properly (You should be in some pain - this is a consequence of the fact that the muscles are being stretched at the moment, this is good)

e) Exercise

Spread your legs wider. Lean forward and reach the floor with both hands (as far as possible, try to put both palms on the floor without any tension)

Legs together. Tilt your head to your knees (also as much as you can - it never works right away, your knees will bend a little - it’s impossible to perform this movement ideally), later try to fix this position for 5-10 seconds.

Sit on the floor. Legs together. Make the above movements only from this position - everyone gets it differently. Very well warms up the muscles "Lotus position". Get up. Very good. The workout is almost over.

Stand up straight. Legs together. Make swing movements alternately with your left and right legs forward, taking one or two steps forward. Also make swing movements to the right and left from a standing position.

Squat down. Take your right leg to the right. Slowly shift your center of gravity to it, moving parallel to the floor. Then move to your left foot.

Relax your legs, shake them. The final stage is the feet. Support - any wall. Put your hands on it. Take your legs back. Shift from foot to foot (slowly and then a little faster, but not quite). Walk on the inside of the foot and on the outside. Inhale - exhale. The workout is over. Thank you! You did it - it's not difficult at all.

NO POWER LOAD: pull-ups, push-ups, squats; this is just a warm up.

Performing daily a set of warm-up exercises, you can lose weight and improve your figure. It will help normalize blood circulation and strengthen joints, develop muscle strength and increase their tone. Your posture will improve, your gait will change, and as a result, your figure will improve.

Rules to be followed:

You can not eat shortly before training, and if necessary, then the food should be light and there should be little of it.

If you want to achieve results, practice daily. It will take you 10-15 minutes a day. Do each exercise once at first, and then gradually increase the number of repetitions and sets until you reach the maximum values ​​recommended for each exercise. When you master the technique of movement, try to do the exercise at a higher pace, invest more strength, find your “zest” in each exercise and highlight it. This will increase the efficiency of the complex.

Try exercising without shoes. Working barefoot, you train the soles of the feet: they increase sensitivity, develop a sense of balance, at the same time the foot itself, the toes are trained more effectively, and the ankle joint is strengthened.

At first, do exercises at the support (back of a chair, doorknob, table) to increase stability. Then, when you master the complex, you can abandon the support and perform exercises in a free stance. The impact of each exercise is aimed at a certain part of the body, and if at first it will be difficult for you to perform the exercises technically correctly, then, working without support, you will begin to arch, bend over; that is, to perform compensatory movements, and the muscle group to which the exercise is directed will not train effectively enough. For the same reasons, in the early stages of training, exercises 2, 3, 4, 5 and 6 are recommended to be performed while sitting on a chair.

Exercises for the abdominal muscles are performed at the very end. The sequence of exercises in the warm-up complex corresponds to the principle “from top to bottom” or “from crown to heels”. Exercises for the abdominal muscles are quite difficult and tiring, so they are performed at the end of the complex.

Protect the spine from mechanical damage. When exercising on your back, take care to protect your spine. The shape of the vertebrae, their size and rigidity indicate how vital the mechanical protection of the spinal cord and the nerves inside them is. And even with this protection, your spine needs special attention, so you need a layer between your back and the hard surface on which you lie. Exercises performed while lying on your back should be done on a carpeted surface. Make sure that the mat does not slip when performing movements. When doing exercises on the abdominal muscles, try to press the lower back to the floor as much as possible.

Never exercise through pain. Pain is the body's warning that there is a danger to health. You should stop the exercise and rest, and possibly seek medical attention.

Do not exercise during pregnancy. If you have ever suffered from high blood pressure, heart disease, or other diseases of the internal organs or the musculoskeletal system, do not start training without consulting your doctor

As a result of the warm-up, the current working capacity of the body increases (that is, the ability to perform work of a certain amount at the moment).

Experimental studies have confirmed that without a preliminary warm-up, a person or animal is able to perform much less work than after a well-executed warm-up.

Quite funny are the statements of my students who do not want to warm up before, for example, track and field cross-country, being afraid "to get tired during the warm-up and because of this show a bad result" (!)

The physiological shifts caused by the warm-up do not disappear immediately after it is stopped, but a few more minutes or several tens of minutes remain, depending on the nature of the warm-up (the greater the changes in the body caused by the warm-up, the longer its traces remain). Therefore, you can not be afraid to finish the warm-up 10-15 minutes (and more - up to 40 minutes if the warm-up was intense and long) before the start of the main work, if necessary (usually this is necessary in competitions when you don’t know the exact start time) . If a lesson or competition takes place in cold conditions (outdoors or in a cold hall), then the interval between the end of the warm-up and the start of the main work should be reduced to 5-10 minutes, and after the warm-up, you need to dress warmly to avoid a drop in body temperature. If there is no need to make an interval between the warm-up and the main part of the workout, it is recommended to start the main work 3 minutes after the end of the warm-up.

Basic warm-up rules

The warm-up should consist of a general and a special part.

The general part is aimed at increasing the activity of physiological systems that ensure the performance of muscle work (nervous, motor, respiratory, cardiovascular, endocrine glands, thermoregulation, excretion). The main part of the warm-up can be almost the same in any sport.

The special part provides specific training for precisely those nerve centers and links of the motor apparatus that will participate in the upcoming activity. The special part should contain elements of the forthcoming activity. For example, in team sports, it should reflect the specific features of the subsequent situational activity, and in power sports, it should ensure the preparation of muscles for work with weights.

The duration of the warm-up depends on the nature of the work to be done, but should not be less than 10 and more than 50 minutes.

Warm-up should not cause fatigue and increase body temperature above 380 C.

The warm-up before the competition is very important. In these cases, the warm-up not only prepares the physiological systems of the body for the upcoming work, but also regulates the degree of neuropsychic tension before the start, preventing the development of starting fever or starting apathy, and causing (as a rule) the so-called state of combat readiness.

Warm-up duration

The optimal duration of the warm-up and the duration of the interval between its completion and the start of work is determined by many factors: the nature of the upcoming work (sport), the functional state (training level) of the athlete, external factors (air temperature, humidity, etc.), age, gender and scale of the competition ( regional championship, European Championship, World Championship or Olympic Games). The duration of the warm-up is strictly individual.

The effect of warm-up on the body

Warm-up helps to increase the speed of enzymatic reactions and the intensity of metabolism, accelerate blood and lymph circulation and thermoregulation. This increases the ability of connective tissues (especially muscles, ligaments, tendons) to stretch. The excitability and lability of skeletal muscles also increases. The warm-up is especially important for the activity of functional systems that ensure the aerobic performance of the body. An increase in temperature contributes to a more intense dissociation of oxyhemoglobin in tissues.

The heart rate (HR) during the warm-up can increase to 160-180 beats / min. The interval of rest between the warm-up and the start of the athlete's performance is important - it should not be more than 15 minutes. A longer rest interval leads to the restoration of all functional systems, especially cardiorespiratory and thermoregulatory ones.

Warm-up and fatigue

It should be noted that a person spends energy on any physical work (load) and warm-up is no exception, so it should not be tiring. Therefore, during the general part of the warm-up, the athlete should wear a training (preferably woolen) suit, and on a cool day with wind, also a windproof suit.

The warm-up should be carried out before sweating, hence the term “warming up” in the sports environment: sweating helps to establish the required level of thermoregulation, as well as to better ensure excretory functions.

Warm-up intensity

Of great importance during the warm-up is not only the amount of work, but also the rhythm of movements corresponding to the upcoming exercise (type of activity) and the intensity of their implementation. The optimal rhythm and intensity of movements provide both the establishment of intermuscular coordination and the interaction of the functional units that make up each muscle. Muscle relaxation and stretching exercises are important for establishing coordination of movements.

Depending on the pace, rhythm and duration, the warm-up can affect the psycho-emotional state of the athlete. The reaction of the central nervous system to the warm-up is assessed as a state of: 1) combat readiness; 2) prelaunch fever; and 3) prelaunch apathy. In sports, as in any activity, there is excitement - this is a normal physiological state. It is inherent in every athlete, regardless of age, gender and qualifications. Pre-launch apathy is a painful condition: either the athlete is poorly trained, or has suffered some kind of disease and is in poor athletic shape. If an athlete is in poor athletic shape, i.e., poorly prepared functionally, then no warm-up, no motivation to successfully perform in competitions will help him.

Is it possible to replace the warm-up with something?

No. Neither massage nor bath can replace it. During the warm-up, not only the muscles “warm up”, but, most importantly, the heart rate, blood pressure and other functional indicators increase, which are then called upon to “work” after the warm-up at a high pulse (from 160 to 200 beats / min). And massage and bath are passive procedures.

After warm-up and rest, when participating in competitions, the pulse should not be lower than 130 beats / min, this is especially important for athletes performing in cyclic sports (running, rowing, swimming, cycling, cross-country skiing, etc.), otherwise the process of workability is delayed and often in poorly trained athletes or athletes who have had illnesses, pain occurs in the right hypochondrium or even in the region of the heart or colic in the abdominal cavity, etc.

Our studies in 18 sports have shown that an athlete performs in competitions (cyclic sports; wrestling, boxing and other sports) at a pulse of 160 to 200 beats/min and higher, pulmonary ventilation increases to 100-160 l/min and more.

The importance of warming up during exercise

warm up fatigue physical exercise

During the warm-up, changes occur in the body that best prepare it for the upcoming physical work. If you neglect the warm-up, these changes will occur directly during the performance of the main activity, reducing its effectiveness. In addition, when working without a preliminary warm-up, the risk of injury is extremely high (and in sick people - attacks of the disease).

The main changes in the body that occur during the warm-up:

Optimal excitability of the central nervous system is created, which improves the quality of its work.

During the performance of physical exercises, the nervous system sends executive commands to the muscles, processes information from the muscles and internal organs, and ensures the coordination of the organs among themselves (their coordinated interaction). As a result of the warm-up, neuromuscular interaction improves, the speed of reactions, accuracy and coordination of movements increase, and the process of learning new motor skills is facilitated.

The speed and intensity of metabolism increases, the rate of decay of chemicals increases, the breakdown of which provides energy for muscle contraction. An increase in the rate of decay of substances causes an increase in body temperature (hence the concept of "warm up the muscles"). An increase in body temperature accelerates the onset of sweating during the performance of the main work, thus facilitating the processes of removing decay products from the body and the processes of maintaining body temperature within the physiological norm. The ideal option is to start sweating already during the warm-up.

The activity of the circulatory and respiratory organs increases. These organs provide the working muscles with oxygen and chemicals, the breakdown of which provides the necessary energy for muscle contraction.

The elasticity of muscles and ligaments increases, which reduces the risk of injury.

The activity of the endocrine glands changes, as a result of which hormones enter the blood, many times facilitating and enhancing the necessary pre-working changes in the body

If the warm-up is sufficiently intense and long, an additional amount of blood enters the bloodstream from the places of its reserve storage (the so-called "blood depot"). An increase in the total amount of blood in the bloodstream facilitates the transfer of oxygen and other substances important for the life of the body.

There is a redistribution of blood between working and non-working organs. The blood vessels of the working organs (heart, lungs, working muscles) expand, and more blood flows into them. The blood vessels of non-working organs (digestive organs, non-working muscles) narrow, and they receive significantly less blood.

In view of the weak blood supply and inhibition of the activity of the digestive organs during more or less intense physical work, it is not recommended to eat immediately after training and 1.5-2 hours before training.

The blood supply to the brain as a whole remains strictly constant during any kind of activity (!). However, during sufficiently intense muscular work, a redistribution of cerebral blood flow between different areas of the brain is observed. Those areas of the brain that control the process of contraction of working muscles and regulate the activity of internal organs involved in providing muscle work receive more blood than other areas that are not directly involved in providing muscle activity. Therefore, one can observe, for example, a decrease in higher mental functions (memory, attention, the ability to assimilate new things, and so on) immediately and some time after intensive muscular work.

№	Exercise	Number of repetitions of the exercise	Description	Illustrations and guidelines
1	Starting position - stand up straight, arms along the body	4	Perform on 4 accounts. 1,2,3 - Clench your fingers into fists, raise your hands to your shoulders, trying to strain them as much as possible 4 - lower your hands and unclench your fingers	stretching the muscles of the hands
2	Starting position - stand up straight, arms extended forward. Clench your fingers into fists.	6	Perform on 4 accounts. From the starting position. On account: For the first 4 counts, make several circular movements with brushes in one direction For the second 4 counts, make several circular movements with the brushes in the other direction.	stretching the muscles of the hands and forearm.
3	Starting position - arms to the sides	4	Perform on 4 accounts. From the starting position. On account: For the first 4 counts Make circular movements with your hands in one direction For the second 4 counts Make circular movements with your hands in the other direction. Elbows remain in place
4	Starting position - hands to the shoulders	4	Perform on 4 accounts. From the starting position. On account: For the first 4 counts Make circular movements with the elbows forward. For the second 4 counts Make circular movements with the elbows back	stretching the muscles of the arms, shoulders and chest
5	Starting position - stretch your arms forward.	4	Perform on 4 accounts. From the starting position. On account: For the first 4 counts Make wide circular movements with straight arms back. For the second 4 counts Make wide circular movements with straight arms forward.	Stretching the muscles of the shoulder girdle.
6	Starting position - clasp your hands in the lock and turn the lock outward.	4	Perform on 4 accounts. From the starting position. On account: For the first 4 counts Make circular movements with closed hands to the right. For the second 4 counts Make circular movements with closed hands to the left.	Stretching the muscles of the arms and hands
7	Sitting on the floor or on the ground. Bend your knees and connect your feet with the soles, grab your feet with your hands and hold	4	Perform on 4 accounts. From the starting position. On account: 1,2,3 - try to reach the head of the socks	Stretching the muscles of the groin
8	Lying on your back on the floor or on the ground, bend your knees. Lean forward and grab one leg just above the knee with both hands	2	Perform on 4 accounts. From the starting position. On account: 1,2,3 - Pull the knee to the head, while leaning forward, bending the neck and back and trying to touch the tip of the nose with the knee. 4 - return to the starting position	Stretches the muscles of the lower back.
9	Sitting, place the shin of the left leg on the thigh of the right. Grab the foot of the left foot with both hands, holding the sole with the left hand and the outside of the foot with the right hand.	2	Perform on 4 accounts. From the starting position. On account: 1,2,3 - Without moving the leg or knee and only bending the foot at the ankle, try to turn it so that it is facing the sole up, and you will feel tension on the outer surface of the ankle. Apply effort, trying to perform the movement as if unscrewing the foot. 4 - return to starting position Repeat the exercise with the other leg	Stretches the muscles of the anterior surface of the lower leg.
10	Standing, feet shoulder-width apart, arms to the sides.	3-5	Perform on 4 accounts. From the starting position. On account: For 4 counts slope, 4 - straightening. Same with the other arm and leg	Stretches the muscles of the body.
11	Standing, legs slightly apart.	4	Perform on 4 accounts. From the starting position. On account: For the first 4 accounts Raise your arms up above your head, with one hand as if trying to reach the ceiling, rising on your tiptoes and stretching your whole body. For the second 4 counts, repeat with the other hand.	Stretches the muscles of the shoulder girdle and the whole body.
12	While standing, lean against a wall or lean on a table for support. Grab the back of the leg with your hand, holding on to the ankle joint.	2-4	Perform on 4 accounts. From the starting position. On account: 1,2,3 - Bending the leg at the hip joint, try to pull the heel up as close to the buttocks as possible and try to fix this position when the knee is directly behind 4 - return to the starting position Repeat with the other leg	Stretches the quadriceps femoris and tibialis.

Warm-up is an important component and an obligatory stage before any workout, on which the readiness of the whole organism and the achievement of an effective result after the main classes depend. Warm-up exercises gradually warm up the muscles, preparing the body and body for stress.

Purpose of the warm-up

Warm-up - exercises performed before training in order to:

• Stretching the muscles of the body, preventing injury when working with your own or additional weight;
• Improving the work of the cardiovascular system, dilating blood vessels and increasing the heart rate for better blood supply to the body;
• Acceleration of metabolism;
• It has a positive effect on the nervous system and improves the setting for sports.

Warm-up rules

Warm-up exercises accelerate blood circulation, expand the range of motion of the joints, helping to prevent injuries. Warm-up exercises must be selected taking into account age, health status, body type, and the muscle group being trained. Warm-up can be divided into groups:

Universal or general. Performed before any physical exercise, preparing the entire body for training.
Special. It is aimed at the maximum warming up of the muscles that will be worked out in training.
Stretching. A popular form of warming up the body, it improves muscle extensibility and joint mobility. It is bred into a separate group, although its elements may be present in the general warm-up complex.

Basic rules for all types of warm-ups:

• The exercises should be simple.
• The duration of the warm-up session should be about 15 minutes.
• The warm-up begins from the top of the body, gradually moving to the lower parts of the body.

Warm-up exercises

The first set of exercises under consideration is considered universal and is suitable for most people, before any training, both in the gym and when exercising at home.

Neck warm-up.

Warm up the muscles of the shoulders and arms:

Warm up chest and back muscles:

Stand straight, arms bent at the elbows, position perpendicular to the body at chest level. Take your shoulders as far back as possible, unbending your elbows, at the same time turning to the side, trying to close your shoulder blades. Return to the starting stance and resume movements with a turn in the opposite direction.

Lower back warm-up:

Leg warm-up:

A set of warm-up stretching exercises

Which type of warm-up to choose depends on the complexity of the main workout and the muscle group being trained. In any case, if you skip the warm-up and move on to the main exercises, there is a high risk of injury or muscle tear. At the same time, you should not exhaust yourself with warm-up exercises. It should prepare the body for a full workout, and not exhaust before it.

Warming up is a mandatory set of exercises that should not be neglected before training. It is aimed at preparing the muscles for sports games, training and other activities that require muscle tension.

Why you need a warm-up

As you know, all organs and systems of the human body are in an inert state and do not begin to act at the right level immediately. Performing simple warm-up exercises is designed to prepare the muscles for the main exercises. If you neglect this set of exercises, you can get seriously injured during training. Warming up is an essential part of any workout. With a light warm-up, morning exercises, evening exercises, aerobics, yoga and even dancing begin. If you do not warm up before training, they will not only become traumatic, but will also be ineffective. Every body needs moderate exercise every day. Warm-up exercises take from 3 to 15 minutes of time, while they raise the tone, charge with positive energy and strengthen health. They activate muscles and joints, stimulate blood circulation, improve the oxygen balance of the body and metabolism. To achieve good results, they must be performed regularly.

How to choose warm-up exercises

The choice of exercises depends on which muscle groups will have the main physical load. Each person, exercising, pursues specific goals: some want to lose weight and work mainly on cardio equipment, others want to achieve relief muscles and do weight lifting, others play sports such as football or hockey and their main load falls on the legs. The complex is selected depending on which muscle group should be prepared, but even if training is not expected, it is worth doing warm-up exercises to improve the functioning of the body, relieve stress and relax. There is even a special set of exercises for relaxation. The positive effect of them will be noticeable with 2 classes per week, but still it is better to train daily.

How to warm up

Charging begins and ends with breathing exercises. Usually the exercises are performed in the following order:

1. Breathing exercises;
2. Warm-up of the neck muscles;
3. Shoulder warm-up;
4. Exercises for the muscles of the back and chest;
5. Warm-up of the torso and lower back;
6. Leg warm-up;
7. Exercises for the pelvic girdle;
8. Warm-up of the calf muscles and ankle joints;
9. Breathing exercises.

Breathing exercises

• The breath of the sun. While inhaling, you should stretch your whole body up, while exhaling, return to the starting position. Repeat 8 times.
• Moon extension. Place the right hand on the belt, pull the left hand up and bend to the right as you exhale. Repeat on the other side. Perform the exercise 8 times to the left and right.
• Dolphin. While inhaling, spread your arms to the sides, while exhaling, connect in front of you, tilt your head and stretch forward.

Stretching the neck muscles

• Head turn. Put your feet shoulder-width apart, put your hands on the belt. Turn your head alternately to the right and left.
• Head tilts. Starting position as described above. Perform head tilts alternately forward and backward.

Shoulder and arm warm-up

• Shoulder rotation. The starting position is the same. Roll your shoulders up, back and down. Then change the direction of rotation.
• Shrug. The position is the same as above. Taking a deep breath, raise your shoulders as high as possible, then, exhaling sharply, lower your shoulders sharply.

Exercises for the pectoral muscles and back

• Hands up. Connect your hands in front of you, keeping your feet shoulder-width apart. Inhaling deeply, raise your arms above your head and return to the starting position as you exhale. The back lift is performed in the same way. In the starting position, the hands are connected behind the back.
• Breeding hands. Legs shoulder width apart. The arms are straightened at chest level directly in front of you, then spread as far as possible behind the back while inhaling, bringing the shoulder blades together. During exhalation, the arms return to their original position, the shoulder blades are spread apart, the back is rounded.

Exercises for the muscles of the torso

• Tilts. The hands are joined above the head. Perform tilts from side to side, keeping the pelvic girdle immobile.

Warming up the lower back If you are concerned about complications in the lower part of the spine, then such exercises should be avoided.

• Leaning forward. The legs are placed in the same way. Lower your chin to your chest and gradually bend as low as possible, then also straighten up and without changing the position of your feet, turn your torso to the left and repeat the slope. Similarly, repeat on the right side.

Leg exercises

• Straightening the legs in a standing position. The left hand is located on the belt, the right is used to maintain balance. Straighten your left leg forward, raising it as high as possible. Then the same is repeated for the right leg. At the same time, tension should be maintained on the supporting leg.
• Dive. Emphasis on the floor with both hands, left foot on the floor. Lift the right leg back, bending it at the knee. Then bend and unbend the left leg. The left foot is kept flat on the floor. Then change legs and repeat.

Warm-up of the pelvic girdle

• Mahi. Maintaining balance with your right hand, swing your left foot forward and backward. After doing the swings several times, do the same to the left side. Then switch legs and repeat for the right leg.
• Lunges. Legs to the sides, hands on the belt. Make a deep lunge, first in one direction, then in the other direction. The feet do not come off the floor, and the torso does not lean forward.

Ankle and calf exercises

• Foot rotation. Holding on to the support with one hand, lift your leg off the floor and rotate your feet first in one direction, then in the other direction. Then switch legs and do the same with the other leg.
• Rise on socks. Rise on your toes, holding on to the support. Lower and raise the heels, first with the socks turned in different directions, and then inward.

There are many more different general strengthening exercises, by performing which you can prepare your muscles for training, raise your tone and charge yourself with a positive charge of mood for the whole day. Daily exercise does not take much time, but allows you to feel great all day and strengthens the body.