To warm up before training. The warm-up is one of the most important parts of a workout. Not only sports performance depends on the warm-up, but also the risk of injury. By paying due attention to a proper warm-up, an athlete can quickly reach heights and avoid injury. Even in physical education classes, we were taught that it is necessary to warm up before playing sports, but often adults neglect this rule. Why do you need a warm-up? Its main task is to prepare your muscles, joints and ligaments with tendons for a serious, heavy load.
From the beginning, you need to warm up the muscles, and at the same time the joints. Basically, warming up occurs with the usual rotational movements of a particular area of \u200b\u200bthe body, but it is best to start the warm-up with a short run, this will give the greatest effect.
Accordingly, in order to achieve excellent results (external transformation and internal recovery), moderate physical activity, which should be started with elementary warm-up exercises that activate muscles and joints, stimulate blood circulation, metabolism and oxygen balance, should be regular, preferably everyday.
The main purpose of the warm-up is to warm up the body and working muscles; in this state, the tissues become more elastic, which reduces the risk of injury. It also increases the possible range of motion, which allows you to perform exercises more technically. Another task of the warm-up is to smoothly prepare the nervous system for strength training. Going to heavy weights without properly informing the body that a serious load awaits him, the trainee causes pointless stress.
Let's look at a set of exercises that anyone can include in their warm-up training program. Combined warm-up (with a total duration of 10-15 minutes), consisting of a series of aerobic and stretching (stretching) exercises.
Note: It is unnecessary to give the technique for performing the warm-up complex, because all the exercises are extremely simple, therefore, we will limit ourselves only to the visual-picture series.
Exercise number 1. Walking in place (3-4 minutes).
Exercise number 2. Raising the knees (30 times in 30 seconds).
Exercise number 3. Squats (15 reps).
Exercise number 4. Triceps stretch (4-5 reps per arm)
Exercise number 5. Shoulder rotation (2 sets of 12 reps).
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.
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.
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.
Charging begins and ends with breathing exercises. Usually the exercises are performed in the following order:
Warming up the lower back If you are concerned about complications in the lower part of the spine, then such exercises should be avoided.
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.
WARM-UP IN MOTION
The standard beginning of the preparatory part of a physical education lesson involves walking and running in a column one at a time, followed by rebuilding to perform general developmental exercises. But for greater density, variety and emotionality of the lesson, it is also useful to use a warm-up in motion. This form of training requires considerable stamina for schoolchildren, but the teacher can always adjust the duration and pace of the exercises.
A warm-up in motion, which does not exclude future exercises on the spot, was tested by us during classes with children of different ages: in kindergarten, at school, at sports sections and training camps. Control over the condition of those involved is carried out visually, as well as measurements of pulse and pressure.
Each teacher will easily determine the level of permissible load for students of different ages by warming up several times in motion. According to our observations, the pulse rate of students:
1-2 classes should not exceed 114-120 bpm
3-4 grades should not exceed 120-126 bpm
5-6 grades should not exceed 132 bpm
7-8 grades should not exceed 138 bpm
For students in grades 9-11, it is advisable to keep the pulse rate within the limits of 138-156 beats / min.
In the classroom in sports sections with trained senior students, it should be borne in mind that their pulse rate can rise to 164 beats / min. It is more convenient to take measurements in just 10 seconds, then multiplying the result by 6.
All the proposed exercises are well known, we just divided them into groups, from which each teacher can make a complex for a particular lesson.
Warm-up in motion begins with marching in a column one or two, with walking on toes, on heels, on the outside of the foot. Whether to use all these exercises in one lesson or choose some of them, the teacher decides. The complex is composed in such a way that running exercises alternate with calm walking, and after a rest of 10-15 seconds, perform exercises for the development of arm muscles, as simpler and allowing you to restore breathing.
BUT. For the development of the muscles of the shoulder girdle
1. Claps overhead, arms down.
2. Three springy jerks with arms up and back, arms down.
3. One hand up. A jerk with the hands back, followed by a change in the position of the hands.
4. the same. Four jerks with the hands back, followed by a change in the position of the hands.
5. Three springy jerks with straight arms to the sides (hands just above the shoulders), arms down.
6. Hands to the sides. With a cross movement of the arms in front of the chest, hug yourself by the shoulders (elbows slightly higher than the shoulders), arms to the sides.
7. Hands to the shoulders. Four hand rotations forward, four back.
8. Four forward and backward rotations with straight arms.
9. Hands forward. Four rotations with the forearms forward, four back.
10. Hands to the sides. Four rotations with clenched fists forward, four back.
11. hands in front of the chest. The fingers of the same name of the right and left hands rest against each other ("SHALASHIK"). Three springy approximations of the palms to each other. On the count of "4" - shake the brushes.
B. For the muscles of the body
1. Two steps, two spring forward bends.
2. Hands in front of the chest, gripping the fingers. Turns to the side in front of the placed leg (elbows slightly above the shoulders).
3. The same, but hands behind the head.
4 The same, but hands above the head, gripping the fingers.
5. One hand up. Tilt to the side of the front leg (the hand helps to perform a deeper tilt).
B. For leg muscles
1. two steps, two squats, hands on knees.
2. Walking "goose step".
3. Jumping on both legs moving forward.
4. Jumping on one leg moving forward.
5. Jumping in a squat with moving forward.
6. Jumping in a squat left-right moving forward.
7. Jumping left-right, two forward.
8. Squat jumps: three forward, one back.
9. Walking lunges.
10. Multi-jumping with the movement of the hands from the bottom up and moving forward.
11. Jumping with dance movements "Polka".
12. Jumping with dance movements "Letki-enki".
13. Jumping legs to the side along with moving forward.
G. For mixed muscle groups
1. Walking on all fours.
2. Emphasis sitting behind. Moving feet forward ("cuttlefish").
3. From the stop, crouching, put your hands forward and push both legs to come to point-blank crouching (“frog”).
4. Walking on hands (partner holds legs, then role reversal).
5. Step, second step with a turn to the left (right) - emphasis crouching, emphasis lying - emphasis crouching, stand with a turn in the direction of movement (the number of repetitions is determined by the teacher).
6. The same, but after the emphasis lying down, push out the number of times specified for boys and girls.
7. The same, but after lying down - legs to the sides together, a given number of times (performed at the expense of the teacher).
2. RUNNING EXERCISES.
1. Running with side steps left, right side in the direction of movement.
2. The same. Two steps on the left side, two steps on the right side in the direction of travel.
3. The same. One step on the left side, one step on the right side in the direction of travel.
4. Running with a cross step left and right side.
5. Running backwards.
6. Run with 360-degree turns on signal, continue running in the same direction.
7. Run with 180-degree turns on signal and continue running in the opposite direction.
8. Running, arms to the sides, clenching and unclenching fingers in fists.
9. Run, arms to the sides. Crossing straight arms in front of the chest.
10. Hands in the "castle". Run, straightening your arms, palms out, and bending your arms, palms to your chest.
11. Running, raising straight legs forward.
12. Running, raising the thigh high.
13. Running, throwing the lower leg back.
14. Running. With palm strikes on the heel thrown back. Leg bent at the knee.
15. Rhythmic running with claps. Count: “step, step, two claps!”.
16. figured running diagonally, counter-moving, "snake".
17. The game "Become a guide!" Students run in a column one at a time with a distance of 1.5 meters between each. At the signal of the teacher, the trailer begins acceleration, running in a “snake” between those running ahead; and becomes a leader. A new trainee starts acceleration at the signal of the teacher after 5 seconds. To save time, you can run in two columns.
REPEAT: how many and what exercises should be included in each complex, the teacher decides. For example, complexes for grades 1 and 9 may look like this (we give indexes and numbers of exercises).
1 class. 1 - A - 1, uniform run, 2 - 1, 1 - A - 2, 1 - B - 2, uniform run, 2 - 5, uniform run, 2 - 6, 1 - D - 1, 1 - D - 2 , uniform run, 2 - 16, 2 - 8, 2 - 17, uniform run, 1 -A - 7, 1 - A - 8, 1 - B - 1, 1 - B - 5, uniform run, 2 - A - 6, even running, 2 - 9, even running. 2-A - 6, uniform running with the transition to walking.
Grade 9 1 - A - 4, 1 - B - 1,2,3; 1 - B - 1.2; uniform run, 1 - B - 4, uniform run, 1 - B - 6, uniform run, 2 - 1, uniform run, 2 - 4, uniform run, 1 - A - 7,8,9; 1 - B - 8, even running. 1 - A - 10, 2 - 14, 2 - 5.6; uniform running with the transition to walking.
The time allotted for a set of exercises is also determined by the teacher. Depending on the objectives of the lesson, preparedness and age of students, it can vary within 5-15 minutes.
Of course, the teacher can add his own exercises to the proposed complex. It is only necessary to make sure that it is convenient to carry them out to the count or the teacher's commands in the rhythm of the count.
For older students, the complex can be complicated by including overcoming obstacles. For example, it can be jumping on one or both legs through the gymnastic benches placed across the gym, running along the benches, running between the gymnastic benches placed across the hall.
Obstacles should not disturb the uniformity of movement involved. Developing a set of warm-up exercises in motion, we tried to include crawling along the gymnastic benches on the chest, pulling ourselves up with our hands. And the rhythm of the movement was immediately disrupted due to the uneven speeds of the students crawling along the benches. A similar picture arose during the movement of students along the rails of the gymnastic wall: a queue began to gather at the obstacle, and those waiting, who received additional rest, had nothing to do. And instead of a frontal warm-up in motion, it turned out to be in-line - a group method of working at stations. The meaning of the proposed set of exercises is in a continuous and gradual increase in load, the development of endurance and the study of the main muscle groups, which is necessary for more effective further training.
Warm-up in motion is very convenient when conducting lessons on school grounds, in parks and stadiums, as it does not require time for various rebuildings. It takes at least 5 minutes for students to go outside and return to school, and this must be taken into account. A warm-up in motion can be started when approaching the place of employment (if this place is outside the school), thereby leaving more time for the main part of the lesson.
Warming up can protect you from injury and is an important part of your workout. A warm-up can consist of absolutely any physical activity that can significantly increase the heart rate, for example, jogging (in the air or just indoors on the spot), cycling (regular or stationary), or jumping rope.
In this article, we provide some 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. We recommend choosing one or more warm-up exercises for each body part you will be exercising on a given day. 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.
Another aspect of the warm-up that is not covered by the exercises below, but which should always be kept in mind as you move up to heavier weights. Perform a light set of any strength exercise for each individual body part (with a weight of about one-third or one-half of your "working" weight in this exercise).
Many of the exercises below operate with the concept of "main stance". This means the following: stand with your feet parallel on the floor, about shoulder-width apart, the muscles around the shoulder and knee joints are relaxed, the pelvis is tucked in, and the chin is up.
1. Warm up the neck muscles
head turns
Body position - main stance. Turn your head from side to side several times, trying to turn it as far as possible.
head tilts
Main stand. Gently tilt your head forward, then return it to an upright position. Don't shrug your shoulders.
2. Warm up the muscles of the shoulder girdle and arms
Shoulder rotation
Main stand. Rotate your shoulders up, back and down, forward several times. Then change direction.
"Shrugs" (shrugs)
Main stand. Raise your shoulders as high as possible while inhaling, then exhale sharply, lowering your shoulders just as sharply.
Mahi hands
Main stand. 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.
3. Warm up the muscles of the chest and back
Raising hands forward
Main stand. 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.
Raising hands back
Main stand. 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 standing
Main stand. 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.
4. Warm up the muscles of the torso
Twisting
Main stand. 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 bent arms
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 side
Main stand. 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 twists
Warning:
If you are unwell from any complications in the 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.
5. Warm up the muscles of the lower back (lower back)
forward bends
Warning:
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 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 strain the muscles of the shoulder girdle, straightening after bending the torso.
All of the core warm-up exercises are also very good for warming up the muscles in the lower back.
6. Warm up the muscles of the legs
Straightening legs forward while standing
Using your right hand to balance, place your left hand on your 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.
"Dive"
Standing on your left leg, place emphasis on the floor on both hands and lift your right leg back, bending it at the knee joint. Bend and unbend your left leg. Repeat several times. Keep your left foot flat on the floor and do not turn off the knee joint of this leg when you rise to the top of the movement. Change the position of the legs and repeat.
7. Warm 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 side
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.
8. Ankle warm-up
Foot rotation
Holding onto something with your hand for balance, lift your leg off the floor and rotate your free foot first in one direction, then in the other, doing this several times with each foot.
9. Warm up the calf muscles
Rise on socks
Rise 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.
Of course, this is not a complete list of exercises, but only the main ones from your possible warm-up complex.
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.
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.
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.
Charging begins and ends with breathing exercises. Usually the exercises are performed in the following order:
Warming up the lower back If you are concerned about complications in the lower part of the spine, then such exercises should be avoided.
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.
