An extremely important stage in any sport is the warm-up or preparation of the body for physical activity. Most often, a warm-up is a complex of various exercises aimed at all muscle groups.

In professional sports, the warm-up is often referred to as the pre-workout warm-up.

Why is a warm-up so important and what effect does it have on the body?

1. helps to avoid injuries and sprains during sports
2. muscles and ligaments are warmed up, and become more elastic and durable
3. body temperature rises, which improves blood circulation and creates an optimal heart rate
4. increases endurance and performance of the body
5. a sharp transition to sports training without a warm-up can provoke a violation of the rhythm of cardiac activity, dizziness, shortness of breath.
6. work intensifies respiratory organs As a result, the body is better supplied with oxygen.

Types of warm-up

Sports warm-up can be conditionally divided into 2 types: general and special.

1. The general usually includes 3 components:

• weak sips to feel your body;
• simple aerobic exercise to prepare the heart for more serious exercise;
• a complex of intense statistical stretches, which is performed until a slight discomfort in the muscles occurs

1. Special warm-up depends on the chosen sport that the person is going to do. If this is a run, then a small run will be a special warm-up, the running speed should gradually increase. At power types sports can be used as a warm-up push up off the floor to a feeling of warmth in the muscles.

Basic rules for an effective warm-up

The optimal time for an effective warm-up is about 20 minutes. It is this time that allows the body to fully tune in to the “working” mode and avoid unnecessary stress. After a warm-up, it is recommended to take a break (no more than 10-15 minutes), and only then proceed to the main workout. This rule also applies to professional sports.

The transition from warm-up to workout, and from workout to daily activities should be smooth. In this case, you can control the heart rate.

Important is not only the amount of physical work before sports activities, but also the intensity of the movements performed and the rhythm of their execution. Depending on these categories, the warm-up can also affect the emotional state of the athlete. The rhythm and pace of the warm-up can cause both a state of alertness and a state of fatigue and pre-launch apathy.

It should be remembered that the complex warm-up exercises selected individually. It depends on the level of preparedness and training of the body, the results set for itself (amateur or professional sports), state of health.

One of important conditions ensuring the effectiveness of physical exercises (educational, training, competitive) is to take into account the dynamics of the functional state of the body of students, young athletes in the process of training.

It is important for the teacher and trainer to have a good idea of ​​what changes occur in this case in various bodies and body systems of children, which is necessary to increase their efficiency and effectiveness of classes.

Structurally, educational and training sessions are usually divided into three parts: introductory (preparatory), main and final. Particularly important is the correct organization and methodically competent conduct of the introductory part, since the main tasks solved there are the gradual bringing of the body to muscle load, physical and mental preparation to it, accelerating and facilitating the process of working into the main work, in many respects predetermine the effectiveness of the entire subsequent lesson. High demands suddenly placed on the body (great physical activity, complex physical exercises) can lead to a breakdown in adaptation, a deterioration in the functional state, and even physical and mental injuries.

What tasks are solved in the introductory part of the lesson? This is, first of all, pedagogical training - the creation of a favorable situation for solving pedagogical problems. The next task is psychological adjustment, ensuring mental readiness for classes (training). No less important is the functional adjustment - strengthening the activity of the respiratory and circulatory systems, increasing body temperature, etc. Motor tuning is also of great importance - entering the pace and mode of specialized motor acts, achieving the optimum motor reactions.

Whole complex exercise, conducted in the introductory (preparatory) part of the classes with the aim of early and comprehensive mobilization of body functions, their preparation for the upcoming exercises, is commonly called a warm-up.

Warm-up should not be confused with working out - functional changes that occur in the body in the initial period of work (for example, when performing a set of physical exercises to develop basic physical qualities). The less prepared the body, the longer and more intense the period of training. A properly organized warm-up facilitates the process of working out and ensures a higher readiness to perform the main group of physical exercises.

Regular and sports warm-up.

A regular warm-up consists of a general and a special part. General warm-up exercises should have a multifaceted effect, including creating a positive emotional mood. The purpose of these exercises is to increase the functions of the central nervous system, increase metabolism, and activate the activity of the respiratory and circulatory systems. The program of such a warm-up usually includes exercises of moderate intensity with gradually increasing power: general developmental and running, combined with gymnastics, as well as with games. For this part of the lesson, mostly simple and familiar exercises are selected.

Introductory suit of lessons physical culture at school may be limited to a general warm-up. However, in reality, it often ends with a special warm-up using exercises that, by their nature, are close to the upcoming main activity.

When conducting a warm-up, it is necessary to use non-standard equipment and inventory, for example: skipping ropes, tennis balls, dumbbells and even children's scooters. All these items are sold in sports stores or specialized online stores. For example, you can buy a children's scooter here velomot.com, the main thing is that they are reliable and durable.

Features of sports warm-up

Its main difference from the usual warm-up is that it consists of three parts.

In the first part of the sports warm-up, special attention is paid to preparing the joints, ligaments, tendons and muscles for the upcoming work. To this end, the complex includes exercises of moderate intensity, consistently involving all major joints in activity. Initially, exercises of a dynamic nature with increasing amplitude are used, and each exercise is repeated 8-12 times. Then perform several exercises of a static nature, lasting 5-8 seconds. each. In general, the first part of the warm-up takes about 5 minutes.

In the second part of the sports warm-up for 5-10 minutes. it is good to use running of moderate intensity. (At the same time, the heart rate - heart rate - rises to 120-160 beats / min.)

The third, special part includes exercises that are similar in their biomechanical structure to the exercises performed in the main section. sports training. However, the intensity of such exercises and the duration of the pauses between them should correspond to the mode of moderate power. The duration of this part of the warm-up is 15-20 minutes.

When planning a sports training, sometimes the first part, related to the preparation of the musculoskeletal system, is omitted, or due to an underestimation of the physiological essence and orientation of these warm-up components, the second part is sharply reduced. This makes the warm-up process incomplete. Therefore, we will dwell in more detail on the changes that occur in the body during a warm-up and the transition from rest to a working state occurs gradually, strictly individually for each person. This transition of nervous processes to a new level of functioning is provided by a warm-up. As a result, the mobility of nervous processes increases, the perception and processing of information improves, and greater coordination of the regulation of all parts of the motor and other systems is achieved, ensuring the optimal activity of physiological functions during exercise.

Under the influence of the warm-up, preparation for the upcoming work of the joints, ligaments, tendons and muscles takes place. Preparation of the joints is achieved due to the fact that during the performance of appropriate exercises, the release of synovial fluid (the so-called lubricant) into the joint cavity increases, which reduces the friction of the articular surfaces and thereby protects them from damage. As a result of the warm-up, the elasticity of the ligaments, tendons and muscles increases, and the flexibility of the joints improves. All this prevents injuries, tears, cracks, etc. That's why in the warm-up, especially sports orientation, it is important to include this part.

Warming up tends to increase body temperature, especially the working muscles, which is why warming up is sometimes referred to as warming up. An increase in temperature helps to reduce the viscosity of the muscles, which makes it easier to perform movements with a greater amplitude and a faster rate of contraction and relaxation. Special studies have shown that with an increase in body temperature by 2 ° C as a result of a warm-up, the speed of muscle contraction can increase up to 20%.

An increase in muscle temperature also contributes to the activation of enzymes and an increase in the rate of metabolic (metabolic) processes, which creates favorable conditions for the transfer of oxygen contained in the blood to tissues, and contributes to its faster and more complete utilization.

Warm-up mobilizes all parts of the respiratory and circulatory systems. If the main work begins without a preliminary warm-up, then for some time the body works in conditions of insufficient blood circulation.

Under the influence of the warm-up, the capillaries of the muscles open, their lumen increases, and the blood supply to the muscle increases tenfold. By stimulating the work of the muscles, the warm-up improves blood circulation due to the fact that the muscles that act as a “muscle pump” facilitate the return of blood to the heart.

When warming up, the vessels of the “blood depot” of the spleen, liver, and subcutaneous tissue are compressed. As a result, the total volume of circulating blood increases, which also improves the blood supply to the working organs, and especially the muscles.

One of the most important effects of a warm-up is to increase the work of the heart. To increase the efficiency of the heart, it is necessary to increase not only the heart rate, but also its stroke volume.

(ejection of blood for each contraction), which leads to an increase in the minute volume of blood. However, this is not achieved immediately. The functions of blood circulation also have a certain inertness: the body can achieve significantly greater values ​​of blood circulation, compared to the state of rest, only after 3-5 minutes. warm-ups. Therefore, this part of the warm-up should not be cut to 1-2 minutes.

Respiratory function is also significantly intensified during warm-up: the frequency and volume of respiration increases, the network of capillaries working in the lungs increases, thereby ensuring greater oxygen consumption and better excretion of metabolic products from the body.

A warm-up helps to increase metabolism and optimize thermoregulation, which is also very important, since an increase in metabolic processes leads to an increase in body temperature, sometimes excessive. One of the effective ways to regulate heat transfer and maintain a comfortable body temperature is sweating. Therefore, it is recommended to warm up “before sweating”, so that during the main physical activity, thermoregulation mechanisms turn on faster.

It should be emphasized that the role of the warm-up is not only to enhance the readiness of physiological systems for work, but also to increase their interconnection. This is necessary for more efficient implementation motor actions varying complexity and intensity.

Organization of a special warm-up.

Its nature is determined depending on a number of factors. First of all, this is the type of the upcoming main load. The duration and intensity of the warm-up are determined by external conditions, the physical and emotional state of the student, etc. It is not advisable to recommend a load that is the same in nature, duration and intensity for all cases. But it is important - for example, to know that it takes at least 3-5 minutes to enhance breathing and blood circulation, and the same amount to establish thermoregulation. Therefore, the recommended duration of a warm-up before training for the development of general endurance is 3-5 minutes. The same should be the duration of the introductory part of the physical education lesson. It usually begins with walking, turning into a run. Then they perform jumps and general developmental exercises of a dynamic nature, mobilizing the functions of cardio-vascular system, respiration and thermoregulation. The transport function of blood is enhanced - the transfer of oxygen to working muscles and tissues.

If you have to master or perform complexly coordinated motor actions, then similar exercises are included in the introductory part.

As a result, during the main part of the lesson, accuracy, coordination of movements, speed of motor reactions increase. of varying complexity? The state of psychophysiological functions improves, the effectiveness of performing cyclic and acyclic exercises improves. However, the warm-up does not always have to be regulated by this time. So, if during training, for example, in the weightlifting section, you need to prepare the young man's body for great physical stress, the warm-up should be much longer. Sports practice shows that the duration of such a warm-up can reach 20-30 minutes.

By the end of the warm-up, the heart rate in schoolchildren should not exceed 140-160 beats / min. For 1 min. before the start of the main workout or the main part of the lesson, for those trained, it can be 100-110 beats / min., And for those who do not exercise systematically - 110-115 beats / min. A pause after a warm-up is also determined by its content, intensity, duration, level of motor fitness and the functional state of students. Most often this interval is 3-15 minutes. In conclusion, we emphasize once again that the knowledge of the physiological patterns of the warm-up is necessary for the teacher, the coach for a more effective construction of the educational and training process, improving the effectiveness of classes, strengthening the health of schoolchildren, increasing their performance. Wrongly organized

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 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. Start with a light warm-up morning exercises, evening gymnastics, aerobics, yoga and even dancing. 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 positive energy and improve health. They activate muscles and joints, stimulate blood circulation, improve the oxygen balance of the body and metabolism. For achievement good results they need to be done regularly.

How to choose warm-up exercises

The choice of exercises depends on which muscle groups will have the main physical load. Each person doing physical exercise, pursues specific goals: some want to lose weight and are mainly engaged in cardio equipment, others want to achieve relief muscles and are engaged in squeezing weights, others are engaged in sports games, such as football or hockey and their main burden 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 starts and ends breathing exercises. Usually the exercises are performed in the following order:

1. Breathing exercises;
2. Warm up 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 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 starting position, the shoulder blades are bred to the sides, 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. Should be straightened forward left leg 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 swing several times, do the same in 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.

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Warm up

Warming up can protect you from injury and is important part your workout. Exercises that will generally prepare your body for training and warm up in a specific way those muscles that you plan to work out in each individual session.

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The warm-up is divided into two parts - general warm-up and special. The general developmental part consists of walking (2-3 minutes), slow running 4-6 minutes and general developmental gymnastic exercises to all muscle groups.

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Special warm-up

The special part of the warm-up aims to prepare certain muscle groups and the osseous-ligamentous apparatus for the main part of the training and to ensure the neuro-coordination and psychological adjustment of the body for the upcoming exercises in the main part of the training. In the special part of the warm-up, individual elements of the basic physical exercises, imitation, special preparatory exercises, performing the main exercise in parts and as a whole are performed. This takes into account the pace and rhythm of the upcoming work.

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Where to start

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Warm-up sequence

Each exercise consists of fairly simple movements that should be performed several times in a row before stopping in the approach. The warm-up part of your session should take 3 to 4 minutes.

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Stretching the neck muscles

Head turns Body position - basic stance. Turn your head from side to side several times, trying to turn it as far as possible. Head tilts Main stance. Gently tilt your head forward, then return it to vertical position. Don't shrug your shoulders.

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Warm up the muscles of the shoulder girdle and arms

Shoulder rotation Basic stance. Rotate your shoulders up, back and down, forward several times. Then change direction. "Shrugs" (shrugs) Basic stance. Raise your shoulders as high as possible while inhaling, then exhale sharply, lowering your shoulders just as sharply. Hand swings Main stance. Swing your arms, starting from above your head and moving them down to the sides, and also crossing in front of your chest. Then wave your hands up and continue.

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Stretching chest and back muscles

Raise hands forward Main stance. Connect the brushes in front of you. Inhale deeply as you raise your arms above your head and exhale as you return to the starting position. Raise hands back Main stance. Connect the brushes at the bottom behind the back. Inhale as you lift them as high and backward as possible, exhale as you return to the starting position. Never lean forward. Breeding hands while standing Main stance. Start by straightening your arms in front of you at chest level. Spread your arms as far back as possible, bringing your shoulder blades together and inhaling. As you exhale, return your arms back to the starting position, round your back and shoulders forward, spreading your shoulder blades to the sides.

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Torso muscle warm-up

Twisting Main rack. Keeping your arms out to your sides, rotate your torso from side to side as quickly as possible, keeping your pelvic girdle still. At the same time, try to spread your hands back away. Twisting with arms folded Bend your elbows and grab the fingers of each hand on the shoulders of the same name. Rotate your torso from side to side. Tilts to the sides Main stance. Lock your hands behind your head and bend from side to side. Keep your pelvis still. Torso Rotation Basic stance, except that the feet are slightly turned to the sides rather than parallel. Hands on hips. Keeping the pelvic girdle still, first lean forward, bending at the waist. Then return to the starting position (stand). Then do the same in turn to the right, back, left. Repeat 3 times, then change direction. Tilt Torso Rotations Caution: If you are unwell from any complications in your lower spine, avoid this exercise. Spread your feet wide, bend your knees slightly and lean forward, bending at the waist so that your torso is in a position parallel to the floor. Connect the hands behind the head in the lock. Bring your left elbow to your right knee, then your right elbow to your left knee. As with a warm-up, repeat several times. Be careful not to round your back. Twisting of the pelvic girdle from side to side is allowed.

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Warming up the muscles of the lower back (lower back)

Forward Bends: Caution: If you are concerned about any complications in your lower spine, avoid this exercise. Main stand. Lower your chin to your chest and bend literally along the vertebrae, leaning as low as possible, then straighten up in the same way. Next, without changing the position of the feet, turn the torso to the left and repeat the tilt, then turn to the right and tilt. Be careful not to tense your muscles shoulder girdle, straightening up after bending the torso. All of the core warm-up exercises are also very good for warming up the muscles in the lower back.

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Leg muscle warm-up

Straightening the legs forward while standing Using the right hand to maintain balance, place the left hand on the belt. Straighten your left leg forward, lifting it as high as possible. Then bend your left leg at the knee and bend and straighten several times. Repeat with the right foot, now using the left hand for balance. Do not relax the knee joint of the supporting leg.

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Warming up the muscles of the pelvic girdle

Mahi Maintain balance with your right hand. Swing your left foot back and forth, repeating this several times; then do the same from right to left. Change legs and repeat. Lunges to the sides Hands on the belt, feet parallel, wide stance. Do a deep lunge to one side, then to the other, while keeping your feet on the floor and do not move them. Don't lean your torso forward.

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Warm up the ankle and calf muscles

Foot Rotation Holding onto something with your hand for balance, lift your foot off the floor and rotate your free foot first in one direction, then in the other, doing this several times with each foot. Raising on toes Raise on the toes of both feet, keeping your balance, holding on to some kind of stable support. Lower and raise your heels while keeping your feet parallel. Repeat with toes turned out, then with toes turned in.

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Useful running

Running leads to the restructuring of bones, which leads to a decrease in injuries in a person in ordinary life. Running makes all the main muscle groups of the body work and compensates for the missing energy costs, which leads to weight loss and a beautiful figure. Running strengthens the circulatory system, which is an excellent prevention of heart disease.

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Running also changes the oxygen and biochemical composition of the blood, which leads to the absence of oxygen starvation and a decrease in the risk of cancer. Running stimulates the metabolism. Running stimulates the release of special substances that elevate mood and improve the functioning of the nervous system. Running has a positive effect and normalizes the digestive system. Running relieves headaches, relieves insomnia, steadily reduces arterial pressure, slows down the aging process in the body, relieves frequent colds, increases endurance and performance

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Self-control while running

You must breathe through your nose while running. If you start breathing through your mouth while running, then the load is excessive and you should reduce the intensity of the exercise. It is optimal to run with a heart rate of 120 to 150 beats per minute. Below or above these limits, classes will not give any effect or even harm. After running, your heart rate returned to its original state after about 5-10 minutes. A slower recovery of the pulse will tell you about the excessive load.

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How to breathe properly while running?

While running, you need to breathe calmly, inhaling through your nose and exhaling through your mouth.

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Warm up

The warm-up is the introductory part of the workout. 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 - unfold 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 motions pelvis clockwise and counterclockwise. Pull the muscles properly (You should be in a little pain - this is a consequence of the fact that the muscles in this moment stretchable, that's 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 well. 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). be like inside feet 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 stiffness indicate how vital mechanical protection is. spinal cord and the nerves within them. 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 illnesses internal organs or 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 ridiculous 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 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 implementation 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 game types 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 physiological systems body to 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. excitability and lability skeletal muscle also rises. 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.

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.

A warm-up should be carried out before sweating, hence the term “warming up” occurs 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 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, ski race etc.), otherwise the process of development is delayed and often poorly trained athletes or athletes who have had diseases experience pain in the right hypochondrium or even in the region of the heart or colic in abdominal cavity etc.

Our research in 18 sports showed that an athlete performs in competitions ( cyclic views sports; wrestling, boxing and other types) at a pulse of 160 to 200 beats / min and above, 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 exercise nervous system sends executive commands to the muscles, processes information coming from the muscles and internal organs, ensures the coordination of 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 decomposition 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 the beginning of 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 splitting 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, there is a redistribution of cerebral blood flow between different zones brain. 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.

№	An 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 forearms.
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 in 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 quadriceps thigh and anterior tibia.