Warm-up
Warm-up is the introductory part of a workout in the gym. It prepares the body for more intense stress.
A set of warm-up exercises is effective on its own. By doing it daily and combining it with a rational diet, you will soon achieve results, even if you do not train in the gym (although working out in the gym will help you quickly correct your figure in those places where it is necessary).
You can learn and remember these exercises quickly enough, and when one exercise flows smoothly from the other, then the entire complex will be performed continuously (This method of performing a sequence of several exercises is called flowing) and will look like a single whole.
As in any activity, a warm-up is required, but not just any one, but one that can avoid and protect you from injury. You can’t overload yourself with just one warm-up. It takes at most 10-15 minutes to complete. Everything is done in a standard position - feet shoulder-width apart (!).
Warm-up procedure:
a) Head
Circular movements clockwise and counterclockwise + tilts to the right, left, forward, backward, diagonally. Standard position.
b) Brushes (the most necessary thing)
Make fists and make movements clockwise and counterclockwise, warm up your palms. The hands should not be cold due to possible stretching of the tendons, special attention should be paid to the wrists (they are not strong yet and therefore any careless movement will affect them - 100% stretching), clasp the hands, bend them up and down. You yourself should feel that your brushes are warmed up. Standard position.
c) Shoulder girdle
Place your hands on your shoulders and make 10 rotations forward and backward. Standard position. Now swing your arms back and forth.
Standard position. Now raise your arms to shoulder level (arms parallel to the body) 1.2 - move them back 3.4 - straighten them and move them back (remember the go-ahead signal with your elbow if you want to hit someone).
d) Tilts
Standard position. Hands on the belt. We bend to the right and left, forward and backward. Now the same thing only your hands are no longer on your belt, but follow your bends, i.e. We reach with our hands the floor, left leg, right leg - warming up the lower back.
Standard position. Hands on the belt. The legs do not move - the body turns to the greatest possible angle from the initial position to the left and right. Standard position. The final step is circular movements of the pelvis clockwise and counterclockwise. Stretch the muscles properly (You should feel a little pain - this is a consequence of the fact that the muscles are currently being stretched, this is good)
e) Exercises
Spread your legs wider. Lean forward and reach the floor with both hands (as far as possible, try to place both palms on the floor without any tension)
Feet together. Tilt your head towards your knees (also as far as you can - it never works right away, your knees will bend a little - this movement cannot be performed ideally), then try to fix this position for 5-10 seconds.
Sit on the floor. Feet together. Make the above movements only from this position - it works out differently for everyone. The Lotus Pose warms up the muscles very well. Stand up. Very good. The warm-up is almost finished.
Stand up straight. Feet together. Make swinging movements alternately with your left and right legs forward, taking one or two steps forward. Also make swinging movements to the right and left from a standing position.
Squat down. Extend your right leg to the right. Slowly move your center of gravity towards it, moving parallel to the floor. Then move to your left leg.
Relax your legs, shake them. The final stage is the feet. Support - any wall. Place your hands on it. Take your legs back. Shift from foot to foot (slowly and then a little faster, but not quite). Walk on the inside of your foot and on the outside. Inhale - exhale. The warm-up is over. Thank you! You've done it - it's not difficult at all.
NO STRENGTH LOAD: pull-ups, push-ups, squats; This is just a warm-up.
By doing a set of warm-up exercises every day, 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 follow:
You should not eat shortly before training, and if this is necessary, then the food should be light and there should be little of it.
If you want to achieve results, exercise daily. It will take you 10-15 minutes a day. Perform each exercise one time 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 movement technique, try to do the exercise at a higher tempo, put in more strength, find your “zest” in each exercise and highlight it. This will increase the efficiency of the complex.
Try doing the exercises without shoes. Working barefoot, you train the soles of your feet: they increase sensitivity, develop a sense of balance, and at the same time train the foot and toes more effectively, and strengthen the ankle joint.
At first, perform exercises against a support (the back of a chair, a door handle, a table) to increase stability. Then, when you have mastered the complex, you can abandon the support and perform the exercises in a free stance. The impact of each exercise is aimed at a specific part of the body, and if at first it is difficult for you to perform the exercises technically correctly, then, working without support, you will begin to arch and bend over; that is, perform compensatory movements, and the muscle group that the exercise is aimed at will not train effectively enough. For the same reasons, in the first stages of training, it is recommended that exercises 2, 3, 4, 5 and 6 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 follows the principle “from top to bottom” or “from head to toe.” Exercises for the abdominal muscles are quite difficult and tiring, so they are performed at the end of the complex.
Protect your spine from mechanical damage. When performing exercises on your back, take care to protect your spine. The shape of the vertebrae, their size and rigidity indicate how vital mechanical protection is to the spinal cord and the nerves within them. And even with such protection, your spine requires special attention, so a layer is needed between your back and the hard surface on which you are lying. Exercises performed while lying on your back should be done on a carpeted surface. Take care that the mat does not slip when performing movements. When performing abdominal exercises, try to press your lower back toward the floor as much as possible.
Never exercise through pain. Pain is a warning from the body 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 internal or musculoskeletal conditions, do not start exercising without consulting your doctor.
As a result of warming up, the body's current performance increases (that is, the ability to perform work of a certain amount at the moment).
Experimental studies have confirmed that without preliminary warm-up, a person or animal is able to perform significantly less work than after a properly performed warm-up.
The statements of my students who do not want to warm up before, for example, a track and field cross-country race, sound quite funny, for fear of “getting tired during the warm-up and because of this showing a bad result”(!)
The physiological changes caused by the warm-up do not disappear immediately after it is stopped, but remain for several minutes or several tens of minutes, depending on the nature of the warm-up performed (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 (this is usually necessary at competitions when you do not 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 it is necessary to dress warmly to avoid a decrease 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 rules for warming up
Warm-up should consist of general and special parts.
The general part is aimed at increasing the activity of physiological systems that ensure the performance of 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 parts of the motor system that will participate in the upcoming activity. The special part should contain elements of the upcoming activity. For example, in team sports it should reflect the specific features of subsequent situational activity, and in strength sports it should ensure the preparation of muscles for working with weights.
The duration of the warm-up depends on the nature of the work ahead, but should not be less than 10 or more than 50 minutes.
Warm-up should not cause fatigue and an increase in body temperature above 380 C.
Warm-up before competition is very important. In these cases, warming up not only prepares the physiological systems of the body for the upcoming work, but also regulates the degree of neuropsychic stress 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 warm-up and the duration of the interval between its completion and the beginning of work is determined by many factors: the nature of the upcoming work (type of sport), the functional state (training) of the athlete, external factors (air temperature, humidity, etc.), age, gender and scale of competition ( regional championship, European, World 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 metabolic rate, accelerate blood and lymph circulation and thermoregulation. This increases the ability of connective tissues (especially muscles, ligaments, tendons) to stretch. The excitability and lability of skeletal muscles also increases. Warm-up is especially important for the activity of functional systems that ensure aerobic productivity of the body. An increase in temperature promotes more intense dissociation of oxyhemoglobin in tissues.
The heart rate (HR) during warm-up can increase to 160-180 beats/min. The rest interval 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 ones.
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 suit (preferably woolen), and on a cool day with wind, also a windproof suit.
Warm-up should be carried out until you sweat, hence the term “warm-up” in the sports environment: sweating helps to establish the required level of thermoregulation, as well as to better ensure excretory functions.
Warm-up intensity
When warming up, not only the volume of work is of great importance, but also the rhythm of movements and the intensity of their implementation corresponding to the upcoming exercise (type of activity). The optimal rhythm and intensity of movements ensure 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 improving coordination of movements.
Depending on the tempo, rhythm and duration, warming up can affect the psycho-emotional state of the athlete. The reaction of the central nervous system to warm-up is assessed as a state of: 1) combat readiness; 2) pre-launch fever and 3) pre-launch apathy. In sports, as in any activity, there is excitement - this is a normal physiological state. It is inherent in every athlete, regardless of age, gender and qualifications. Pre-race apathy is a painful condition: either the athlete is poorly trained, or has suffered some kind of illness and is in poor athletic shape. If an athlete is in poor athletic shape, that is, 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 do the muscles “warm up”, but also, most importantly, the heart rate, blood pressure and other functional indicators increase, which are then called upon to “work” at a high heart rate after the warm-up (from 160 to 200 beats/min). And massage and sauna are passive procedures.
After warming up and resting, 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, cross-country skiing, etc.), otherwise the process of working out it drags on and often in poorly trained athletes or athletes who have had illnesses, pain occurs in the right hypochondrium or even in the heart area or colic in the abdominal cavity, etc.
Our studies in 18 sports have shown that an athlete performs in competitions (cyclic sports; wrestling, boxing and other sports) at a pulse from 160 to 200 beats/min and higher, pulmonary ventilation increases to 100-160 l/min and more.
The importance of warming up when doing physical exercises
warm-up fatigue physical exercise
During 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 main activity, reducing its effectiveness. In addition, when working without preliminary warm-up, the risk of injury (and in sick people - attacks of illness) is extremely high.
The main changes in the body that occur during warm-up:
Optimal excitability of the central nervous system is created, which improves the quality of its work.
During physical exercise, the nervous system sends executive commands to the muscles, processes information coming from the muscles and internal organs, and ensures coordination of the 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 increases, and the process of learning new motor skills is facilitated.
The speed and intensity of metabolism increases, the rate of breakdown of chemicals increases, the breakdown of which provides energy for muscle contraction. An increase in the rate of breakdown of substances causes an increase in body temperature (hence the concept of “warming up the muscles”). An increase in body temperature accelerates the time of onset of sweating when performing basic work, thus facilitating the processes of removing waste products from the body and the processes of maintaining body temperature within the physiological norm. The ideal option is to start sweating during the warm-up.
The activity of the circulatory and respiratory organs increases. These organs provide working muscles with oxygen and chemicals, the breakdown 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 intense and long enough, an additional amount of blood enters the bloodstream from 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 functioning of the body.
There is a redistribution of blood between working and non-working organs. The blood vessels of working organs (heart, lungs, working muscles) dilate, and more blood flows into them. The blood vessels of non-working organs (digestive organs, non-working muscles) narrow, and significantly less blood flows into them.
Due to poor blood supply and inhibition of the digestive system during more or less intense physical work, it is not recommended to eat food immediately after training and 1.5-2 hours before training.
The blood supply to the brain as a whole remains strictly constant during any type of activity (!). However, during fairly intense muscle work, a redistribution of cerebral blood flow between different areas of the brain is observed. 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 a larger amount of blood compared to 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 learn new things, and so on) immediately and some time after performing intense muscular work.
| № | Exercise | Number of repetitions of the exercise | Description | Illustrations and guidelines |
| 1 | Starting position - stand straight, arms along the body | 4 | Perform for 4 counts. 1,2,3 - Clench your fingers into fists, raise your hands to your shoulders, trying to tense them as much as possible 4 - lower your hands and unclench your fingers | arm muscle stretching |
| 2 | Starting position - stand straight, arms extended forward. Clench your fingers into fists. | 6 | Perform for 4 counts. From the starting position. On account: For the first 4 counts, make several circular movements with your hands in one direction. For the second 4 counts, make several circular movements with your hands in the other direction. | stretching the muscles of the hands and forearm. |
| 3 | Starting position - arms to the sides | 4 | Perform for 4 counts. From the starting position. On account: For the first 4 counts, make circular movements with your arms in one direction. For the second 4 counts, make circular movements with your arms in the other direction. The elbows remain in place | |
| 4 | Starting position - hands to shoulders | 4 | Perform for 4 counts. From the starting position. On account: For the first 4 counts, make circular movements with your elbows forward. For the second 4 counts Make circular movements with your elbows back | stretching the muscles of the arms, shoulders and chest |
| 5 | Starting position – arms extended forward. | 4 | Perform for 4 counts. 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 | The starting position is to clasp your hands in a lock and turn the lock outward. | 4 | Perform for 4 counts. From the starting position. On account: For the first 4 counts, make circular movements with clasped hands to the right. For the second 4 counts, make circular movements with clasped 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 your soles, grab your feet with your hands and hold | 4 | Perform for 4 counts. From the starting position. On account: 1,2,3 – try to reach your socks with your head |
Stretching the groin muscles |
| 8 | Lying on your back on the floor or ground, bend your knees. Lean forward and grab one leg just above the knee with both hands | 2 | Perform for 4 counts. From the starting position. On account: 1,2,3 – Pull your knee towards your head while leaning forward, bending your neck and back and trying to touch the tip of your nose with your knee. 4 – return to starting position |
Stretches the lower back muscles. |
| 9 | While sitting, place the shin of your left leg on the thigh of your right. Grasp the foot of your left foot with both hands, holding the sole with your left hand and the outside of the foot with your right. | 2 | Perform for 4 counts. From the starting position. On account: 1,2,3 – Without moving your leg or knee and only bending your foot at the ankle, try to turn it so that it is facing upward and feel the tension on the outer surface of the ankle. Make an effort, trying to perform the movement as if you were twisting your 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 for 4 counts. From the starting position. On account: Tilt for 4 counts, at 4 - straightening. Same with the other hand and leg |
Stretches the muscles of the torso. |
| 11 | Standing, legs slightly apart. | 4 | Perform for 4 counts. From the starting position. On account: For the first 4 accounts Raise your arms above your head, with one arm as if trying to reach the ceiling, rising on your tiptoes and stretching your entire body. For the second 4 counts, repeat with the other hand. | Stretches the muscles of the shoulder girdle and the entire body. |
| 12 | When standing, lean against a wall or table for support. Grab your leg from behind with your hand, holding the ankle joint. | 2-4 | Perform for 4 counts. From the starting position. On account: 1,2,3 – When bending your leg at the hip joint, try to pull your heel up as close to your buttocks as possible and try to maintain a position where your knee is directly behind      During the same competition, say the same reprise! Therefore, if the similarity of the first parody character in a music competition causes a storm of delight, then do not expect the same reaction to the second, no less similar character. SO WHAT IS KVN? Now, having overcome the first part, we can say for a start (for the umpteenth time - “for a start”?) that this is some kind of big science. Actually... M requires warming up not “in general,” but in compliance with the principle of extreme specificity. What does it mean? To illustrate the essence of this principle, I will give examples from practice. How, in particular, did the young 3-meter springboard diver O.D. warm up? At first I leisurely ran on the hard surface around the pool (not knowing that such running contributes to the “clogging” of the muscles, especially the calf and... whose name is “vicious cool”. Its essence is that fear of failure most often prevents you from performing a well-needed action (for example, a free throw in basketball), and a poorly executed movement involuntarily increases the feeling of fear that the mistake may be repeated. Increased fear contributes to the repetition of the mistake, which further strengthens the feeling of fear of this element of sports equipment... |
Slide 2
Warm-up
Doing a warm-up can protect you from injury and is an important part of your workout. Exercises that will generally prepare your body for training and specifically warm up the muscles that you plan to work in each individual session.
Slide 3
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 for 4-6 minutes and general developmental gymnastic exercises for all muscle groups.
Slide 4
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 class and to ensure the neuro-coordination and psychological adjustment of the body for the upcoming exercises in the main part of the class. In the special part of the warm-up, individual elements of basic physical exercises, imitation, special preparatory exercises, and performing the main exercise in parts and as a whole are performed. This takes into account the pace and rhythm of the work ahead.
Slide 5
Where to start
Slide 6
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 portion of your session should take 3 to 4 minutes.
Slide 7
Warm up 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 Basic stance. Smoothly tilt your head forward, then return it to an upright position. Don't shrug your shoulders.
Slide 8
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" (shrug) Basic stance. Raise your shoulders as high as possible while inhaling, then exhale sharply, lowering your shoulders just as sharply. Swing your arms Basic stance. Swing your arms, starting above your head and moving them down to the sides and crossing them in front of your chest. Then swing your arms up and continue.
Slide 9
Warm up the chest and back muscles
Raise your arms forward Basic stance. Bring your hands together in front of you. Inhale deeply as you raise your arms above your head and exhale as you return to the starting position. Raise your arms back Basic stance. Connect your hands below your back. Inhale, raising them as high and back as possible, exhale, returning to the starting position. Do not lean forward under any circumstances. Standing raises Basic stance. Start by straightening your arms in front of you at chest level. Extend your arms as far back as possible, squeezing your shoulder blades together and inhaling. As you exhale, return your arms to the starting position, round your back and shoulders forward, spreading your shoulder blades to the sides.
Slide 10
Warm up the torso muscles
Twisting Main stance. Keeping your arms out to the sides, rotate your torso from side to side as quickly as possible, keeping your pelvic girdle motionless. At the same time, try to spread your hands back further. Twisting with Bent Arms Bend your elbows and grab your shoulders with the fingers of each hand. Rotate your torso from side to side. Side bends Main stance. Bring your hands together behind your head and bend from side to side. Keep your pelvis motionless. Torso Rotation Basic stance, except with the feet slightly pointed outward rather than parallel. Hands on hips. Keeping your 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 the direction of movement. Bent-over Torso Twist Caution: If you have any problems with 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 parallel to the floor. Bring your hands together behind your head. Bring your left elbow to your right knee, then your right elbow to your left knee. As when doing a warm-up, repeat several times. Be careful not to round your back. It is allowed to twist the pelvic girdle from side to side.
Slide 11
Warm-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. Place your chin on your chest and bend literally along the vertebrae, bending as low as possible, then straighten up in the same way. Next, without changing the position of your feet, turn your torso to the left and repeat the tilt, then turn to the right and bend. Be careful not to strain the muscles of the shoulder girdle when straightening after bending the torso. All core exercises are also very good for warming up the lower back muscles.
Slide 12
Warm up the leg muscles
Straightening your legs forward while standing Using your right hand to maintain balance, place your left hand on your waist. Straighten your left leg forward, lifting it as high as possible. Then bend your left leg at the knee and do the bending and straightening several times. Repeat the procedure with your right leg, now using your left hand to maintain balance. Do not relax the knee joint of the supporting leg.
Slide 13
Warm-up the muscles of the pelvic girdle
Swings Maintain balance with your right hand. Swing your left leg forward and backward, repeating this several times; then do the same from right to left. Switch legs and repeat. Side lunges Hands on the waist, feet parallel, wide stance. Take a deep lunge to one side, then to the other, without lifting your feet off the floor or moving them. Don't lean your torso forward.
Slide 14
Warm up the ankle and calf muscles
Foot Rotation Holding onto something with your hand to maintain 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 leg. Calf Raise Rise onto the toes of both feet, maintaining your balance while holding on to some stable support. Lower and lift your heels, keeping your feet parallel. Repeat with toes turned outwards, then with toes turned inwards.
Slide 15
Healthy running
Running leads to the restructuring of bones, which leads to a decrease in injuries in a person in everyday life. Running makes all the main muscle groups of the body work and compensates for missing energy costs, which leads to weight loss and a beautiful figure. Running strengthens the circulatory system, which is excellent for preventing heart disease.
Slide 16
Running also changes the oxygen and biochemical composition of the blood, which leads to the absence of oxygen starvation and a reduced risk of cancer. Running stimulates your metabolism. Running stimulates the release of special substances that lift your mood and improve the functioning of your nervous system. Running has a positive effect and normalizes the functioning of the digestive system. Running relieves headaches, relieves insomnia, steadily lowers blood pressure, slows down the aging process in the body, eliminates frequent colds, increases endurance and performance.
Slide 17
Self-control when running
When running, you should definitely breathe through your nose. If you start breathing through your mouth while running, then the load is excessive and you should reduce the intensity of the activity. 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 cause harm. After running, your heart rate returned to its original state in about 5-10 minutes. A slower heart rate recovery will tell you that the load is excessive.
Slide 18
How to breathe correctly while running?
While running, you need to breathe calmly, inhaling through your nose and exhaling through your mouth.
View all slides
Doing a warm-up can protect you from injury and is an important part of your workout. Warm-up can consist of absolutely any physical activity that can significantly increase the heart rate, for example, jogging (outdoors or just indoors), cycling (regular or stationary), or jumping rope.
In this article, we present some exercises that will generally prepare your body for training and specifically warm up the muscles that you plan to work in each individual session. We recommend choosing one or more warm-up exercises for each body part you will exercise that 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 portion of your session should take 3 to 4 minutes.
Another aspect of the warm-up that is not covered by the exercises below, but should be kept in mind as you move on to heavier weights. Perform a light set of any strength exercise on each individual body part (with a weight of about one-third to one-half of your “working” weight for that exercise).
Many of the exercises below use the concept of "basic stance." This means the following: stand with your feet parallel to the floor, approximately shoulder-width apart, the muscles around the shoulder and knee joints relaxed, your pelvis tucked, and your chin raised.
1. Warm up 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 stand. Smoothly 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" (shrug)
Main stand. Raise your shoulders as high as possible while inhaling, then exhale sharply, lowering your shoulders just as sharply.
Swing your arms
Main stand. Swing your arms, starting above your head and moving them down to the sides and crossing them in front of your chest. Then swing your arms up and continue.
3. Warm up the chest and back muscles
Raising your arms forward
Main stand. Bring your hands together in front of you. Inhale deeply as you raise your arms above your head and exhale as you return to the starting position.
Raise your arms back
Main stand. Connect your hands below your back. Inhale, raising them as high and back as possible, exhale, returning to the starting position. Do not lean forward under any circumstances.
Standing raises
Main stand. Start by straightening your arms in front of you at chest level. Extend your arms as far back as possible, squeezing your shoulder blades together and inhaling. As you exhale, return your arms to the starting position, round your back and shoulders forward, spreading your shoulder blades to the sides.
4. Warm up the torso muscles
Twisting
Main stand. Keeping your arms out to the sides, rotate your torso from side to side as quickly as possible, keeping your pelvic girdle motionless. At the same time, try to spread your hands back further.
Twisting with bent arms
Bend your elbows and grab your shoulders with the fingers of each hand. Rotate your torso from side to side.
Side bends
Main stand. Bring your hands together behind your head and bend from side to side. Keep your pelvis motionless.
Torso rotation
Basic stance, except with the feet slightly turned toes outward rather than parallel. Hands on hips. Keeping your 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 the direction of movement.
Bent over torso twists
Warning:
If you are suffering 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 parallel to the floor. Bring your hands together behind your head. Bring your left elbow to your right knee, then your right elbow to your left knee. As when doing a warm-up, repeat several times. Be careful not to round your back. It is allowed to twist the pelvic girdle from side to side.
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. Place your chin on your chest and bend literally along the vertebrae, bending as low as possible, then straighten up in the same way. Next, without changing the position of your feet, turn your torso to the left and repeat the tilt, then turn to the right and bend. Be careful not to strain the muscles of the shoulder girdle when straightening after bending the torso.
All core exercises are also very good for warming up the lower back muscles.
6. Warm up the leg muscles
Straightening your legs forward while standing
Using your right hand to maintain balance, place your left hand on your waist. Straighten your left leg forward, lifting it as high as possible. Then bend your left leg at the knee and do the bending and straightening several times. Repeat the procedure with your right leg, now using your left hand to maintain balance. Do not relax the knee joint of the supporting leg.
"Dive"
Standing on your left leg, place your weight on the floor on both hands and lift your right leg back, bending it at the knee joint. Bend and straighten your left leg. Repeat several times. Keep your left foot flat on the floor and do not disengage the knee joint of that leg as you rise to the top of the movement. Change leg position and repeat.
7. Warm up the muscles of the pelvic girdle
Mahi
Maintain your balance with your right hand. Swing your left leg forward and backward, repeating this several times; then do the same from right to left. Switch legs and repeat.
Side Lunges
Hands on the belt, feet parallel, wide stance. Take a deep lunge to one side, then to the other, without lifting your feet off the floor or moving them. Don't lean your torso forward.
8. Warm up the ankle joint
Rotation of feet
Holding onto something with your hand to maintain 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 leg.
9. Warm up the calf muscles
Calf raise
Rise onto the toes of both feet, maintaining your balance by holding on to some stable support. Lower and lift your heels, keeping your feet parallel. Repeat with toes turned outwards, then with toes turned inwards.
Of course, this is not a complete list of exercises, but only the main ones from your possible warm-up complex.
“The importance of warming up for physical education”
MBOU "Secondary school No. 41 with in-depth study of individual subjects" in the city of Cheboksary, Chechnya
Vasilyeva Tatyana Arkadyevna
Physical education teacher, MBOU "Secondary School No. 41", Cheboksary
Many people think that warming up is a series of boring and annoying exercises that for some reason are done before the main physical activity. Schools always do a warm-up before physical education class. This is the most important stage in preparing the body for a load, even the lightest one. But before classes, the body must be prepared for the load. Warm-up in physical education class is a simple but necessary thing. It is this that allows you to prepare your muscles for physical exercise and protects children from getting all sorts of injuries during exercise. It is with a light warm-up that morning exercises, daytime exercises and even evening workouts should begin. If you look into any gym or sports hall, hall, where fitness classes and dance training (folk, modern, oriental, Latin American, etc.) are regularly and professionally held with the obligatory dynamic and static exercises, any physical activity begins with warm-up.
1. WHAT IS A WARM-UP?
Warm-up is a set of exercises that are performed at the beginning of training in order to warm up the body, develop muscles, ligaments and joints.
2. WARM-UP AND METABOLIC PROCESSES
The optimal duration of warm-up and the duration of the interval between its completion and the beginning of work is determined by many factors:
1. The nature of the work ahead
2. Functional state
3. External factors (air temperature, humidity, etc.)
4. Age, gender and type of occupation.
3. INTENSITY OF WARM-UP
Warm-up is the basis of physical education, and it should cover the entire body to the maximum. However, this does not require a long time, and the standard option covers only 10-15 minutes of lesson time. In addition to the main program, it is worth including an enhanced warm-up for those muscle groups that will be involved in the exercise: for example, before running, pay great attention to warming up your legs. Exercises should be publicly accessible and have no contraindications for students, and should reduce the risk of injury at subsequent, more complex and intense stages of the lesson.
4. 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, the warm-up must be carried out in comfortable clothes that do not restrict movement, and in sports shoes, and on a cool day with wind, also a windproof suit. Warm-up should be carried out until you sweat, hence the term “warm-up” in the sports environment: sweating helps to establish the required level of thermoregulation, as well as to better ensure excretory functions.
5. IS IT POSSIBLE TO REPLACE THE WARM-UP WITH SOMETHING?
No. Neither massage nor bath can replace it. During the warm-up, not only do the muscles “warm up”, but also, most importantly, the heart rate, blood pressure and other functional indicators increase, which are then called upon to “work” at a high heart rate after the warm-up (from 160 to 200 beats/min). And massage and sauna are passive procedures.
6. EXAMPLES OF WARM-UP EXERCISES
So, the standard warm-up for school is performed from the basic position of legs shoulder-width apart, feet parallel to each other, arms along the body or on the hips:
1. tilt the head back and forth for 4 counts (8-12 times);
2. tilt the head to the right and left for 4 counts (8-12 times);
3. turns the head to the sides for 4 counts (8-12 times);
4. rotate your head in a circle 2 times in both directions;
5. hands to shoulders, rotate shoulders back and forth for 4 counts (8-12 times);
6. warming up the wrists – rotation in both directions 2-4 times;
7. warm up the elbows – rotate in both directions 4 times;
8. rotation in the lower back in a circle 2-4 times in each direction;
9. tilt the body back and forth for 4 counts (8 times);
10. tilt the body to the right and left for 4 counts (8 times);
11. Warm up the ankle joints – rotate clockwise and counterclockwise 4 circles in each direction;
12. similar warm-up for the hip joints;
13. Place your hands above your knees and rotate the knee joint 2-4 circles in each direction;
14. performing classic forward lunges - 8 times for each leg; leg swings - 10-15 swings for each leg.
7. THE IMPORTANCE OF WARMING UP
So why, in fact, do we need a warm-up, and what effect does it have on our body? During the warm-up process, the functioning of the circulatory organs improves, which begin to intensively supply the body with oxygen, which provides the necessary energy and strength. The intensity of metabolism also increases, which leads to the breakdown of more useful elements that are intensively processed by the body during physical activity. This helps to increase body temperature, which allows the muscles to warm up to the desired state. In addition, after warming up, the elasticity of the ligaments and muscles improves, due to which they are able to withstand greater loads and are less susceptible to sprains and other injuries. After warming up, the excitability of the nervous system increases, which improves reaction speed, coordination of movements, endurance and perception.
By doing the warm-up correctly, you will not only not get tired and use up all your strength, but you will also gain new ones that will help improve the results of your workouts.
WARMING UP IN MOVEMENT
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 a change in formation to perform general developmental exercises. But for greater density, variety and emotionality of the lesson, it is also useful to use warm-up in movement. This form of classes requires significant endurance of schoolchildren, but the teacher can always regulate the duration and pace of the exercises.
Warm-up in motion, which does not exclude further exercises on the spot, was tested by us during classes with children of different ages: in kindergarten, at school, in sports clubs and training camps. The condition of the trainees is monitored visually, as well as by measuring pulse and pressure.
Each teacher can easily determine the level of permissible load for students of different ages by warming up in motion several times. According to our observations, the pulse rate of students:
1-2 classes should not exceed 114-120 beats / min
3-4 classes should not exceed 120-126 beats / min
5-6 classes should not exceed 132 beats / min
7-8 grades should not exceed 138 beats / min
For students in grades 9-11, it is advisable to keep their heart rate within the range of 138-156 beats/min.
During classes in sports sections with trained high school students, you should keep in mind that their heart rate can rise to 164 beats/min. It is most convenient to take measurements in just 10 seconds, then multiplying the result by 6.
All the proposed exercises are well known, we have only divided them into groups, from which each teacher can create a complex for a specific lesson.
Warm-up in motion begins with marching in a column one or two at a time, walking on toes, on heels, on the outside of the foot. It is up to the teacher to decide whether to use all of these exercises in one lesson or to select some of them. The complex is composed in such a way that running exercises alternate with calm walking, and that after a rest of 10-15 seconds, perform exercises for developing the arm muscles, which are simpler and allow you to restore breathing.
- WALKING EXERCISES.
A. To develop the muscles of the shoulder girdle
1. Clap overhead, arms down.
2. Three springy jerks with your arms up and back, arms down.
3. One hand up. A jerk of the arms back followed by a change in the position of the arms.
4. the same. Four jerks of the arms back followed by a change in the position of the arms.
5. Three springy jerks with straight arms to the sides (hands just above the shoulders), arms down.
6. Arms to the sides. With a cross movement of your arms in front of your chest, hug yourself by the shoulders (elbows just above the shoulders), arms to the sides.
7. Hands to shoulders. Four rotations of the arms forward, four backwards.
8. Four rotations forward and backward with straight arms.
9. Hands forward. Four rotations of the forearms forward, four backwards.
10. Arms to the sides. Four rotations with hands clenched into fists forward, four back.
11. hands in front of the chest. The fingers of the same name on the right and left hands rest against each other (“SHALASHIK”). Three springy approaches of palms to each other. On the count of “4”, shake your brushes.
B. For the trunk muscles
1. Two steps, two springy bends forward.
2. Hands in front of the chest, gripping the fingers. Turns to the side in front of the placed leg (elbows slightly higher than shoulders).
3. The same, but hands behind your head.
4 The same, but hands above your head, gripping the fingers.
5. One hand up. Tilt towards the front leg (the hand helps to perform a deeper tilt).
B. For leg muscles
1. two steps, two squats, hands on knees.
2. Goose-stepping.
3. Jumping on both legs while moving forward.
4. Jumping on one leg while moving forward.
5. Squat jumps moving forward.
6. Squat jumps left and right moving forward.
7. Jump left and right, two forward.
8. Squat jumps: three forward, one back.
9. Walking with lunges.
10. Multi-jumps with the movement of the arms from bottom to top and moving forward.
11. Jumping with Polka dance moves.
12. Jumping with dance movements “Letki-enki”.
13. Jump your legs to the sides while moving forward.
G. For mixed muscle groups
1. Walking on all fours.
2. Support while sitting at the back. Moving feet forward (“cuttlefish”).
3. From a crouching position, place your hands forward and push both legs to a crouching position (“frog”).
4. Walking on hands (the partner holds the legs, then switch roles).
5. Step, second step with a turn to the left (right) - crouching emphasis, lying emphasis - crouching emphasis, stand up with a turn in the direction of movement (the number of repetitions is determined by the teacher).
6. The same, but after the push-up position, do push-ups the specified number of times for boys and girls.
7. The same, but after lying down – legs to the sides together, a given number of times (performed at the teacher’s count).
2. RUNNING EXERCISES.
1. Running with side steps left and right side in the direction of movement.
2. Same. Two steps with the left side, two steps with the right side in the direction of movement.
3. Same. One step with the left side, one step with the right side in the direction of movement.
4. Running with a cross step on the left and right sides.
5. Run backwards.
6. Running with 360-degree turns at the signal, continuing running in the same direction.
7. Run with turns at the signal 180 degrees and continue running in the opposite direction.
8. Run, arms to the sides, squeezing and unclenching your fingers into fists.
9. Run, arms to the sides. Crossing your arms straight in front of your chest.
10. Hands in a “lock”. Run by straightening your arms, palms facing out, and bending your arms, palms facing your chest.
11. Run, raising straight legs forward.
12. Run while raising your hip high.
13. Run, throwing your shin back.
14. Running. With palm strikes on the heel thrown back. Leg bent at the knee.
15. Rhythmic running with clapping. Count: “step, step, two claps!”
16. Figured running diagonally, counter-moving, “snake”.
17. Game “Become a guide!” Students run in a column one at a time with a distance of 1.5 meters between each one. At the teacher’s signal, the leader begins to accelerate, running like a “snake” between those running in front; and becomes a guide. The new student begins to accelerate at the teacher’s signal after 5 seconds. To save time, you can run in two columns.
LET'S REPEAT: how many and what exercises should be included in each complex is decided by the teacher. For example, complexes for grades 1 and 9 may look like this (we provide indices and numbers of exercises).
1 class. 1 – A – 1, uniform running, 2 – 1, 1 – A – 2, 1 – B – 2, uniform running, 2 – 5, uniform running, 2 – 6, 1 – D – 1, 1 – D – 2 , uniform running, 2 – 16, 2 – 8, 2 – 17, uniform running, 1 - A – 7, 1 – A – 8, 1 – B – 1, 1 – B – 5, uniform running, 2 – A – 6, steady running, 2 – 9, steady running. 2 -A – 6, steady running with transition to walking.
9th grade. 1 – A – 4, 1 – B – 1,2,3; 1 – B – 1.2; uniform running, 1 – B – 4, uniform running, 1 – B – 6, uniform running, 2 – 1, uniform running, 2 – 4, uniform running, 1 – A – 7,8,9; 1 – B – 8, uniform running. 1 – A – 10, 2 – 14, 2 – 5.6; uniform running with transition to walking.
The time allotted for carrying out a set of exercises is also determined by the teacher. Depending on the objectives of the lesson, the preparedness and age of the students, it can vary from 5 to 15 minutes.
Of course, the teacher can add his own exercises to the proposed complex. You just need to make sure that it is convenient to perform them according to the count or the teacher’s commands in the rhythm of the count.
For older schoolchildren, the complex can be complicated by including overcoming obstacles. For example, this could be jumping on one or both legs over gymnastic benches placed across the gym, running along benches, running between gymnastic benches placed across the gym.
Obstacles should not disturb the uniformity of movement of those involved. When developing a set of warm-up exercises in motion, we tried to include crawling along gymnastic benches on the chest, pulling ourselves up with our arms. And the rhythm of movement was immediately disrupted due to the unequal speed of the students crawling along the benches. A similar picture arose when students moved along the slats of the gymnastics wall: a queue began to form at the obstacle, and those waiting, having received additional rest, had nothing to do. And instead of a frontal warm-up in motion, it turned out to be a line-by-line method of working at stations. The point of the proposed set of exercises is to continuously and gradually increase the load, develop endurance and work out 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, since it does not require time for various changes. It takes at least 5 minutes for students to go outside and return to school, and this has to be taken into account. Warm-up in motion can begin when approaching the place of classes (if this place is outside the school), thereby leaving more time for the main part of the lesson.