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WARM-UP BEFORE TRAINING, EXERCISES

Warm up in sports is very important. It improves blood circulation in the muscle groups, joints, ligaments and tendons, which will strain during the main part of the workout

arm up in sports is very important. It improves blood circulation in the muscle groups, joints, ligaments and tendons, which will strain during the main part of the workout.

The format of the warm-up depends on the load to which the body needs to be prepared. It is desirable that it corresponds to the biomechanics of the exercises of the main part of the program as much as possible. For example, it is not advisable to warm up on a treadmill before training with an emphasis on working out the muscles of the “top”.

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Another task of warm-up is the right attitude to work. After all during training you will need to concentrate on the technique of complex multi-joint exercises and constantly monitor your feelings.

HOW TO MAKE A WARM-UP BEFORE TRAINING?

Properly performed warm-up provides prevention of muscle imbalance – uneven development of muscle groups. Exercises related to calisthenics (performed with their own weight) increase the level of general physical fitness.

It is desirable that the warm-up part does not exceed 10-15 minutes, is not excessively intensive and at the same time solves all the above-mentioned tasks. During such training, the required physical qualities will be manifested in the best way.

Exercises for warm-up

We have selected for you effective exercises for warm-up.

PUSHUPS

A good exercise for warm-up – push-ups. They have a beneficial effect on the cardiovascular system – the muscles begin to be intensively supplied with blood.

So, take an emphasis on the floor and place your hands on the width of your shoulders. Depending on the distance between the hands, different muscles will work. The best option is to keep your hands to the width of your shoulders. This position of the palms allows you to work triceps, thoracic and deltoid muscles, as well as abdominal press.

During push-ups, the elbows move along the body, and spread them apart. The body should be kept straight – do not sag and not raise the buttocks up. Dropping, inhale, rise – exhale.

BULGARIAN SPLIT SQUATS

Very effective exercise on the lower part of the body. It dries the legs and tightens the buttocks.

Stand with your back to the bench at a distance of one deep step. Place the foot of one foot on it. If the muscles are trained, you can take dumbbells. Go down to the squat before the parallel of the thigh of the supporting leg with the floor. Getting up from the squat, push off the heel – this will additionally load the buttocks. Important: keep your back straight, do not swing forward. The pace is fast.

HYPEREXTENSION IN THE SIMULATOR

Hyperextension well strengthens the muscles of the back of the lumbar region. This exercise is for those who want to become the owner of the aspen waist.

Approach the “Roman chair” and adjust the height for you. The front rollers should be in the place of the fold of the waist and hips. Place the feet under the lower roller. The back should be in line with the legs. The arms are crossed on the chest. This is the starting position.

Lean forward about 60 ° and gently round your back. Gluteus muscles are tense. Then gradually rise to the starting position. When tilting – inhale, when lifting – exhale.

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