Thanks to the general warm-up, there is a functional preparation of the organism and all its systems for the forthcoming training. During its implementation, the body temperature increases, metabolism is activated, muscles are more abundantly supplied with oxygen. The duration of the total warm-up depends on the fitness of the athlete himself, it usually takes no more than 10-15 minutes and includes the following types of load:
- Any exercises for the muscles of the hands / feet;
- Easy running with a pulse rate in the first aerobic zone (50% of the maximum);
- Jumping rope;
- Rotational exercises to increase the flexibility of all joints.
- Special warm-up
Usually completely imitates the upcoming work of an athlete with aggravating projectiles, however, the working weights are minimal and are 10-20% of the maximum. Performed before each exercise of the training program, no more than 10-12 repetitions. Often, bodybuilders call this warm-up – “bringing up”, and it is aimed, first of all, at fixing (remembering) the body the correct technique of a specific exercise.
If you think that the hitch is some unforeseen “technical” failure, then it is not so. It is a post-exercise complex of relaxing exercises for 5-10 minutes, allowing the body to move from an excited state (after the main workout) to a calmer one. The most common example of a hitch is a quick run that smoothly turns into walking, as well as smooth sipping from side to side. Thanks to the hitching, lactic acid is removed from the muscles, the pulse and body temperature is reduced, the blood flow of the intramuscular veins is normal.
Stretching muscles, probably the most commonly used type of “warming up” the muscles before training. There are three types: static, dynamics and ballistics. Static – is to “immobilize” the limb, i.e. Fixation in a certain position. Dynamic – in a slow, controlled exercise. Well and ballistic – consists in fast, motor and chaotic movements.
The most effective of the three existing ones is dynamic stretching. In the west, or rather among Hollywood stars, this type of training is becoming more popular, like plyometrics – a special set of exercises performed with own weight. It combines both the warming up of the muscles and the simultaneous increase in their strength.
For many, the word stretching and warm-up are synonyms, but they profess absolutely different principles of preparation for training. Warm-up, in general, gradually prepares the body for the main load, stretching is aimed specifically at stretching the muscles. Therefore, you first need to slightly raise your body temperature (warming up the warm-up), and only then to stretch. Those. On the “cold” stretching should not be done, because this can lead to trauma. Also, do not miss the stretch after a good warm-up, the consequences may arise the same.
Now let’s look at the most effective and easy-to-perform “stretching” exercises.