Last Updated on
Many people think that the warm-up before the start of the training is a formality and a waste of time. This is a mistake, and this error can be handled well. If you do not need to break in front of a force trainer, you may get injuries of bundles and cycling. Even the most durable steel mechanisms are broken if they are not to be lubricated and removed immediately at maximum speed. Thereby, so it is impossible to contact your own body. Let us consider, that the influence on the organism has a warm-up, which leads to its lack of power loads, as well as the possibility of a high voltage.
In addition to lowering the risk of injury, warming up before the hard-hitting turnout, it has one more positive effect – it increases the gains to a little. This has been repeatedly proved in the course of numerous studies. And if you have not yet used this option to increase the efficiency of your workouts, then you should start doing this.
Why do you need a warm-up?
Strong exercises have a strong load on most body systems: cardiovascular, musculoskeletal, respiratory, nervous. When working with large weights, the heart rate goes to the zone of anaerobic load, i.e. the heart accelerates to HSS, close to the maximum, the mental concentration increases to the limit, breathing is accelerated, joints, ligaments, muscles feel a huge tension, from which literally breaks muscle fibers.
Such a stressful mode of operation requires a gradual entry into it. If you start a strength training session without a warm-up, which is called “from a place in a career”, the body systems do not have time to tune in for hard work as a result:
- the risk of injuries to joints and ligaments increases dramatically;
- the cardiovascular system suffers;
- strength and stamina are deteriorating.
To avoid these negative factors, it is necessary to warm up before a power training. Stretching and joint warm-up will have a beneficial effect on the body’s heavy-duty work, reduce the risk of injuries and allow you to get the most out of training. Let’s look at how the warm-up affects different body systems.
At rest or close to it the blood flow in the joint area is slowed down, synovial fluid receives less nutrients and stagnates, cartilage and ligaments lose elasticity. After a warm-up, most of which is aimed precisely at restoring joint mobility and increasing ligament elasticity, the picture changes.
Blood flow is accelerated, joints are warmed up, more oxygen and nutrients are supplied to them, the quality of lubrication is improved and joint mobility is increased. Stretching exercises mobilize ligaments, increase their elasticity. In this way, the joint and ligament system is ready to accept heavy loads. This prevents injuries and joint diseases such as arthrosis and arthritis.
In a resting state, the heart shrinks at a rate of about 70 beats per minute. At anaerobic load typical for power training, the heart rate rises to 180-190 beats. A sharp increase in HP has a negative impact on the cardiovascular system, and the complex mechanism does not have time to adjust properly, which may lead to functional disorders, as well as the development of heart and vascular pathologies.
Warming up allows you to smoothly adjust the cardiovascular system to active work. This not only eliminates the damage from heart muscle overloads, but also increases endurance. An indicator of a qualitatively executed warm-up is the achievement of 100 beats per minute by the end of HSS ee.
The main object of power training is skeletal muscles. The results of training will largely depend on how prepared they are for the perception of load. Loading unheated muscles is impossible to achieve high results, but it is very easy to get an injury. Spasms, cramps, ruptures of muscle tissue are frequent companions of those who neglect to warm up before a strength training.
Warming up increases the flow of blood to muscle tissue, warms it up and makes it more elastic. One type of warm-up before power training is warm-up sets – preliminary approaches before each exercise, performed from 30-50% of working weight.
Warm-up sets allow you to feel the tension of each muscle, which gives awareness when working with scales, allows you to correctly distribute the load and strictly adhere to the technique of exercise. As a result, the efficiency of training increases significantly.
Psychological attitude and mental concentration are important components of a successful power training. Only by mobilizing your nervous energy, you can achieve high results. A warm-up before a power training session allows you to tune in and concentrate on achieving your goals. Athletes who practice warm-up always have advantages in psychological mood and motivation before those who do not warm up.
Exchange of substances
The advantages of a warm-up before a power workout can be seen already at the cellular level. Bo ee time blood is saturated with oxygen, metabolism is activated and body temperature increases. As a result, all biochemical processes run faster, they use the necessary substances and reserve energy sources more intensively, which leads to increased endurance of the body at workout.
Warm-up exercise complex
We hope you have already understood how important it is to warm up before each power training. Let’s now consider how to warm up properly before a workout in order to thoroughly prepare the organism for strength exercises.
In terms of time, the warm-up should take about 10 minutes, but for the older age group this time should be longer. Athletes after 40-50 years of age should devote at least 20-25 minutes to warm up exercises.
It is better to carry out the warm-up exercises in a sports suit. Warmly dressed, you will rather warm up your muscles. When you go to the main part of training, you will be able to take off your extra clothes.
The warm-up complex includes short cardio, joint gymnastics and stretching exercises. During the warm-up, only dynamic stretching is performed – when the muscle bundles are stretched for a fraction of a second in the process of movement, without long fixation of the muscles in the stretched state. The second type of stretching – static – is performed only after completion of training, as a hiccup. Attempts to perform static stretching exercises before the power training will only lead to the deterioration of strength and endurance.
When you warm up, make sure you do not feel pain or discomfort. Leave excessive tension, burning in the muscles for most of the workout. You should only feel a gentle stretching and a little pumping. While performing joint exercises, you can feel a crunch in the joints. In most cases, it is not dangerous, usually the crunch passes with time. If you feel stiff in the joints, limit their mobility, you can not try to overcome this blockage forcibly.
We start the warm-up with an energetic performance of simple cardio exercises. It could be running, jumping, squatting. 3dacha of this stage is to speed up your heart rate and disperse stagnant blood. Time to do it is a couple minutes.
The next stage is joint gymnastics. It will help to develop all the large joints of the body, increase their mobility and increase resistance to stress. We develop joints, from the neck to the ankles. We perform each type of exercise 5-7 times in both directions.
Neck warm-up includes head movements – turns to the right and left, tilting forward and backward, rotations in both directions. They should be done smoothly, feeling the soft muscle tension and freezing for a couple of seconds in extreme positions. Older people need to be careful when tilting their heads backwards. By tilting their heads backwards, they should be able to push forward the occipital area as if pulling ee into themselves.
After the neck is warm, we start to develop the joints of the hands. For this we use the rotations. Start the rotation of the hands, then go to the elbows and end the shoulder joints. Exercise energetically, with maximum amplitude, in both directions.
This is followed by a warm-up for the spine. It involves rotating and twisting the body. Having put your hands on the belt and holding the pelvis motionless, we rotate the body with the maximum amplitude in both directions. After that, putting your hands to the sides, make turns to the right and left, the hips and legs remain in place.
Having stretched out the spine, let’s go to warm up the legs. We start with the hip joints. Holding the head and shoulders still, we rotate the pelvis with maximum amplitude in both directions. Then we move on to the rotation of the knees. First, we bring the legs together and turn the knees synchronously, then spread the legs to the width of the shoulders and turn the knees in different directions. 3aContinue to warm up the joints we need to develop the ankles. We do this by rotating each foot on a hanger or with a sock resting on it.
After joint gymnastics we proceed to stretching exercises. We forget that only dynamic stretching is suitable for warm-up, which means that we do not fix the position of maximum muscle stretching, staying in it for a split second.
We work the body from top to bottom.
- Raise the bent arm in the elbow by placing the hand on the shoulder blade. With the other hand we take the elbow and serve it back, stretching the triceps. Perform 4-5 repetitions for each hand.
- Place your palms in the back, taking your elbows back. Divide shoulders, trying to bend back in the thoracic spine to the feeling of stretching the chest muscles. We do 8-10 repetitions.
- Having joined hands in the castle, we pull them forward. We stretch our hands forward, rounding the back to the feeling of back muscles stretching. We do it 8-10 times.
- Widely step forward, bend the front leg, feeling the hip flexors stretched. 4-5 times for each leg.
- Widely stepping aside, sit down one by one on each leg, feeling the inner surface of the hip stretched. Four or five times for each leg.
- We do dynamic tilts down to touch the floor with our hands, feeling how the muscles of the back thigh surface stretch. Perform 5-7 times.
- 3axVatite with hand to ankle back and bring heel closer to buttock, feeling the quadriceps stretching. 4-5 times for each leg.
- Lean forward, resting on a vertical surface and stretching the body with the legs in one straight line. Lower the heels to the floor, feeling the calf muscles stretch. Do 5-7 repetitions.
Performing this simple warm-up set of exercises for 10-15 minutes before each power training session, you will reduce the risk of injuries and increase the training efficiency.