Warm-up is an important component and a mandatory stage before any workout, on which the readiness of the whole body and the achievement of an effective result after the main exercises depend. Warm-up exercises gradually warm up the muscles, preparing the body and body for stress.
Purpose of warm-up
Warm-up – exercises performed before training in order to:
- Stretches the muscles of the body, preventing injuries when working with your own or additional weight;
- Improves the functioning of the cardiovascular system, dilating blood vessels and increasing heart rate for better blood supply to the body;
- Acceleration of metabolism;
- It has a positive effect on the nervous system and improves the mood for sports.
Warm-up rules
Warm-up exercises accelerate blood circulation and expand the range of motion of joints, helping to prevent injuries. Warm-up exercises must be selected taking into account age, health status, body type, and muscle group being trained. Warm-up can be divided into groups:
Universal or general. Performed before any physical exercise, preparing the entire body for training.
Special. Aimed at maximum warming up of the muscles that will be worked out during training.
Stretching. A popular type of body warming, it improves muscle stretchability and joint mobility. It is included in a separate group, although its elements may be present in the general warm-up complex.
Basic rules for all types of warm-ups:
- The exercises should be simple.
- The duration of the body warming session should be about 15 minutes.
- The warm-up begins with the upper body, gradually moving to the lower parts of the body.
Warm-up exercises
The first set of exercises under consideration is considered universal and is suitable for most people, before any training, both in the gym and when exercising at home.
Neck warm-up.
Warm up the muscles of the shoulders and arms:
Warm up the pectoral and back muscles:
Stand straight, place your arms bent at the elbows perpendicular to your body at chest level. Pull your shoulders back as far as possible, straightening your elbows, while simultaneously turning to the side, trying to close your shoulder blades. Return to the starting stance and resume the movements, turning in the opposite direction. 
Warm up the lower back:
Leg warm-up:
A set of warm-up stretching exercises
Which type of warm-up to choose depends on the complexity of the main workout and the muscle group being trained. In any case, if you skip the warm-up and move on to the main exercises, there is a high risk of injury or muscle tear. At the same time, you should not exhaust yourself with warm-up exercises. It should prepare the body for a full workout, and not exhaust it before it.
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 “warming 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 heart rate of 160 to 200 beats/min or higher, pulmonary ventilation increases to 100-160 l/min or 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. Increasing fear contributes to the repetition of the mistake, which further strengthens the feeling of fear of this element of sports equipment... |
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 elbow signal if you want to hit someone).
d) Tilts
Standard position. Hands on the belt. We bend to the right and left, forward, 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 “warming 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 heart rate of 160 to 200 beats/min or higher, pulmonary ventilation increases to 100-160 l/min or 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 4 – return to starting position Repeat with the other leg | Stretches the quadriceps femoris and anterior tibial muscles. |
Warm-up, types, meaning, warm-up exercises, cool-down
To get the maximum benefit from sports, you must follow all the rules of training. Only then, following the recommendations of specialists, will you be able to get the desired result without harm to your body. One of these rules that is of particular importance is to do a warm-up before starting a workout. No matter what sport you play, warming up should always be an integral part of your training. By performing a special set of exercises, you can protect yourself from injuries and achieve your intended goal in the shortest possible time, be it losing weight, developing sports skills, or increasing muscle mass.
What is a warm-up
Warm-up is a set of simple exercises that includes basic sports elements. It is performed before the main workout and serves to warm up the muscles and prepare them for the upcoming loads. Often, cardio exercises are used for warm-up, the intensity of which gradually increases, but it is not a bad idea to include stretching and joint development in the warm-up. The duration of the warm-up can be from 5 to 40 minutes, depending on the specifics of the intended workout. The effect of the warm-up will last approximately the same amount of time as it took, so you can’t start the main workout immediately after the warm-up. To perform a warm-up you do not need special skills and preparation; all the exercises that it consists of should be as simple and understandable as possible.
Types of warm-up
The most common warm-up is main. It is unchanged, regardless of the upcoming load and the type of sport you are involved in. The essence of the main warm-up is to prepare the muscles, joints and nervous system for the start of the lesson. Under the influence of the main warm-up, the intensity of the cardiovascular, nervous, respiratory and motor systems increases, and thermoregulation also improves.
The next type of warm-up is special. It differs from the main one in a set of exercises. Its peculiarity is to maximally prepare for work and warm up exactly those muscles and parts of the body that will be intensively involved. A specific warm-up may include some exercises specific to the sport you are playing. If this is a strength training that involves working with weights, then the warm-up should include lifting light weights.
Another type of warm-up is articular. The name alone makes it clear what role this warm-up plays. To carry it out correctly, you need to think in advance about a set of exercises that will involve the maximum number of joints and help develop them. Unlike previous types of warm-up, the joint one is performed slowly and smoothly and does not involve significant stress on the body. Do not forget also that during joint warm-up you need to monitor your breathing and not perform exercises that will disrupt or speed it up. The optimal time for joint warm-up is considered to be the summer, when the influence of high temperatures and intense training takes a lot of strength and energy.
Warm-up meditation- This is one of the least common types of warm-ups. It is performed mainly before martial arts classes. This warm-up helps you get in the right frame of mind and mentally prepare yourself for battle. The warm-up is carried out in a quiet, calm environment in a convenient and comfortable position; in a word, during the meditation warm-up nothing should interfere or distract you. Sit down, close your eyes, relax and do a full warm-up. If you do not have special skills to perform a meditation warm-up, then seek help from an experienced trainer who will tell you all its secrets.
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. In addition, contrary to popular belief, intense warm-up can increase the body's endurance and increase the effectiveness of the upcoming workout. 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.
Warm-up exercises
It is best to start any warm-up with a series of exercises that provide moderate cardio load. The best option for this would be running. You should not immediately start intense, fast running, as this can become stressful for the body. Your running speed should transition smoothly from a normal walk to a light jog, regardless of whether you're on a treadmill or just running. If you don’t have the opportunity to run, then jump rope or run in place, as only these exercises ensure an even distribution of the load across all muscles. Do not under any circumstances replace running with an exercise bike or other exercise equipment that uses only one muscle group, arms or legs. By exercising on them, you will not be able to properly warm up all the necessary muscles.
After running, you need to move on to working out your joints. Start with slow rotations and turns, which must be performed from top to bottom, gradually moving from the head to the legs, and also moving from the limbs to the torso. To begin, perform several smooth rotations of your head clockwise and then counterclockwise. Then turn your head left and right and tilt it forward and back. Warm up your shoulder joints by rotating your shoulders first in one direction and then in the other. After this, move on to your hands and elbows, doing 10 rotations in each direction. To stretch your shoulder girdle, swing your arms in different directions. Then you need to bend your torso to the sides, forward and backward. The next exercise is pelvic rotation, which will help develop the hip joint. Then move on to your knees, performing 10 rotations with each leg, and only after that stretch your ankle using the same rotational movements. Please note that there are no strength exercises in the main warm-up.
Hitch
During the training process, the cool-down is no less important than the warm-up. This is a set of exercises that helps normalize the cardiovascular system after intense exercise, reduce upcoming muscle pain if the load was excessive, calm the body and return it to a normal state. As a cool-down, you can use exercises typical for joint warm-ups. In addition, you can spend a few minutes walking slowly, as well as stretching, since after maximum tension, the muscles are most pliable. The duration of the cool-down, like the warm-up, should be at least 5 minutes. By paying enough attention to warming up and following all the recommendations listed above, you can get the maximum benefit from sports and protect your body from unwanted injuries.
COMPLEX
Physical exercise
.MOVEMENT EXERCISES
1. Slow jogging for up to 3 minutes.
2.Exercises to restore breathing.
Hands up, inhale, hands down, exhale.
3. Posture exercises:
1).Arms to the sides - walking on toes.
2).Hands on waist - walking on heels.
3).Hands up with palms facing inward - walking on straight legs. (Do not bend your knees while walking)
4).Hands behind your back - walking on the inner and outer arches of the foot.
5).Hands behind your head, elbows to the sides - walking in a semi-squat. (Keep your back straight).
6).Hands on knees, walking in a full squat.
7).Walking “Crabs”. (Turn your back forward, sit down, hands with palms on the floor, legs bent at the knees).
EXERCISES IN A STANDING POSITION.
1. I.P. legs apart (narrow stance), hands behind your back. Circular rotations of the head 1-8 to the left, 1-8 to the right.
2. I.P. legs apart (narrow stance), hands behind your back. 1 - head tilt to the left, 2 - to the right, 3 - forward, 4 - backward.
3. I.P. legs apart (narrow stance), fingers locked 1-8 rotational movements of the hands forward, 1-8 back, 1-8 wavy.
4.I.P. Legs apart (middle stance), arms to the sides - elbow joint
relax, circular rotations with forearms, 1-4 inward, 1-4 relax, 1-4 outward, 1-4 relax.
5.I.P. Feet apart (middle stance), hands to shoulders. 1- 4 forward circular rotations, 1- 4 backward circular rotations.
6. I.P. Legs apart (middle stance), hands on the waist (tilt the torso forward) 1-8 circular rotations with the torso to the right, 1-8 circular rotations with the torso to the left (bend as much as possible).
7. I.P. Legs apart (middle stance), hands locked behind the head, 1-8 circular rotations in the hip joint to the right, 1-8 circular rotations in the hip joint to the left (bend as much as possible).
8. I.P. Legs apart, feet parallel (middle stance), hands on knees. 1-4 when squatting, we bring our knees inward, 1-4 when squatting, we move our knees outward.
9. I.P. Hands behind the back, right foot on the toe 1-8 rotate the ankle to the right, 1-8 rotate the ankle to the left. Also the left leg.
10.I.P. Legs apart (middle stance), fingers locked with palms facing the chest. 1- arms forward with palms facing outward, 2- I.P. 3- arms up with palms facing outward, 4- I.P..
11. I.P. Legs apart (middle stance), right hand at the top, left hand at the bottom, 1-4 jerks with the arms. We change the position of the hands.
12.I.P. Legs apart (middle stance), arms in front of the chest, elbows bent, 1-4 jerks with bent arms, 1-4 jerks with straight arms.
13. I.P. Feet apart (middle stance), arms to the sides, fingers relaxed. 1 - hands to shoulders, fingers clenched into fists, 2 - hands up, fingers relaxed, 3 - hands to shoulders, fingers clenched into fists, 4 - hands to the sides, fingers relaxed.
14. I.P. Legs apart (middle stance), arms forward 1 - squeeze fingers with force, 2 - relax 3-4 too.
15. I.P. Feet apart (narrow stance), arms forward, palms down. Scissors 1-8 small amplitude, 1-8 large amplitude.
16. I.P. Feet apart (narrow stance), arms forward crossed with palms facing inward (palms facing each other), fingers interlocked. 1- rotational movements are performed from the bottom up (the hands move towards the body and straighten forward). 2-I.P. (rotational movement is performed in the opposite direction). 3-4 too.
17. I.P. Legs apart (middle stance), feet parallel to the arms on the belt. 1-2 tilt to the left, 3-4 tilt to the right.
18. I.P. Legs apart (middle stance), feet parallel, hands clasped behind the head. 1- turn left, 2- I.P., 3- turn right, 4- I.P..
19. I.P. Legs apart (middle stance), feet parallel, hands on the belt. 1- 3 smooth bends forward (do not bend your knees, try to touch the floor with your hands), 4- bend back.
20.I.P. The left leg is straight, the toe is on the heel, the right leg is bent at the knee, the left hand is behind the back. 1-4 springy bends towards the left straight leg, trying to touch the toes with the palm of the hand. We change the position of the legs. We also do the same for the other leg.
21.I.P. Legs together, arms down in front, palms to feet. Without bending your knees, move your hands one by one down your legs, then on the floor forward until you lie down, do a push-up, and without bending your knees, move your hands one by one to rise into the IP position.
22.IP. Legs apart (wide stance), arms bent at the elbows (right palm to the left elbow, left palm to the right elbow). 1-3 springy and smooth bends forward, 4 - bend back (try to touch the floor with your elbows).
23.I.P. Feet together, grab your calves with your hands and stretch your forehead to your knees, hold 1-8. Smoothly straighten up, bending back a little and relax.
24.I.P. Legs apart (middle stance), feet parallel, hands with palms on the floor. “Bear” We take a few steps forward (right hand right leg, left hand left leg), stop the arms and legs in parallel (leaning on the hands, pushing off with both legs and lifting the legs up), “kick” walking backwards (the same way), stop and "bouncing".
25.I.P. Legs apart (middle stance), feet parallel, grab the ankle with your hands and relax (rest).
26. I.P. Feet apart (wide stance), arms to the sides, fingers clenched into fists. "Mill". Lean forward, 1- with your right hand to reach your left leg, 2- I.P. 3- with your left hand, reach your right leg 4-I.P.
27.I.P. Legs apart, feet parallel (middle stance) – arms forward, palms down. Half squat, back straight. 1-3 spring squats, 4-IP.
28.I.P. Feet together - arms forward, palms down. Half squat, back straight. 1-3 spring squats, 4-IP..
29. I.P. Legs apart, feet parallel (wide stance) - arms forward, palms down. 1-3 spring squats, 4-IP..
30.I.P. The right arm is bent at the elbow, the fingers are clenched into a fist (fist at shoulder level), the left leg is back on the toe. 1 - turn towards the hand, 2-I.P., 3- turn towards the hand, 4-I.P. We change the position of the arms and legs.
31. I.P. Legs apart (middle stance), feet parallel, hands behind the back, fingers connected (right hand on top, elbow behind the head, left hand on the bottom, elbow behind the back).
1- sit down (back straight)
2- I.P..
3- sit down (back straight)
4-I.P.
Change hand positions.
1-4 too.
32.I.P.. Hands behind your back, legs apart, feet parallel (narrow stance).
1- movement of the pelvis to the left
2- movement of the pelvis to the right
3- movement of the pelvis forward
4-movement of the pelvis backwards.
Keep your back straight.
33.I.P. Legs apart, feet parallel, hands clasped behind the head (narrow stance - half squat).
1-4 - circular movements of the pelvis to the left.
1-4 circular movements of the pelvis to the right.
Keep your back straight.
34.I.P. Legs apart, feet parallel (middle stance)
1-8 - smooth inhalation (inhale to the maximum).
While inhaling, we stretch the spine and, while holding our breath, hold the stretched spine with our muscles for as long as possible.
1-8 exhale and relax.
35. I.P. Legs apart, feet parallel (wide stance).
1-2 - spread your arms to the sides and take a smooth breath.
1-2 - hands whistle in half arcs forward, turn your palms inward, at the same time rise on your toes, exhale smoothly and perform a half-squat while remaining on your toes. Hold your breath (as much as possible) and remain in this position.
1-4 smooth breaths, simultaneously lower your entire foot and straighten up to relax.
36. I.P. right leg in front, left behind (wide stance), toes pointing forward, hands on the knee of the leg in front.
1-4 - springy swinging with lowering down until pain is felt.
We change the positions of the legs.
37.I.P. Legs apart (wide stance) feet parallel.
We transfer the body weight to the right leg, hands to the knees of the right leg
1-4 springy swings to the right side.
1-4 to the left.
38.I.P. Full squat on the right leg, left leg straight to the side on the heel, arms forward.
1 - roll from the right leg to the left leg.
2-roll from the left leg to the right leg.
3-4 too.
Exercises in a sitting position.
1. I.P. Sit your legs apart, 1-bend to the left leg, 2-bend to the right leg, 3-bend in the middle, 4-straighten up and, bending slightly back, relax.
2. I.P. Sit your legs together, 1-3 - bend forward, 4 - straighten.
3.I.P. In a sitting position, one leg is bent at the knee, the shin is turned outward, the ankle is turned forward, the second is straight, 1-4 bends to the straight leg, 1-4 to the bent leg. We change the position of the legs and perform bends.
4.I.P. Sit on the floor, legs together, arms supported behind you. 1- bend your right leg at the knee, 2- straighten your leg up. 3- bend at the knee, 4- IP 1-4- left leg.
5.I.P. Sit on the floor with your legs together, support your hands behind you. 1- pull your legs bent at the knees towards you, 2- straighten them up. 3- bend your knees and pull them towards you, 4- put them on the floor.
6.Lie on your back with your legs apart and relax.
Exercises in a lying position.
1. I.P. Lying on your back, raise your legs up, supporting your lower back with your hands. “Bicycle”. 1-10 perform forward movements with your legs. 1-10 perform backward movements with your legs.
2. I.P. Lying on your back, raise your legs straight up. Supporting your lower back with your hands, spread 1 leg apart, 2 legs crossed - right leg in front, left leg behind. 3 legs spread apart. 4 cross – left leg in front, right leg behind. 5 – spread to the sides. 6-right forward, left back, 7-left forward, right back. 8-legs spread to the sides.
3. I.P. Lying on your back, hands locked behind your head. 1- connect the right elbow and left knee, 2-I.P. 3- connect the left elbow and right knee, 4-I.P.
4.I.P. Lie on your back with your legs apart and relax.
5.I.P. lying on your back, hands clasped behind your head. 1-connect both elbows and both knees. 2-I.P., 3- connect both elbows and both knees 4- return to the starting position.
6. I.P. Lying on your back, legs apart, arms along your body, relax.
7. I.P. Lying on your back, legs together, arms along the body. 1- pull the right leg, bent at the knee, towards you, 2- turn to the left, 3- pull it towards you, 4- turn to the right, 5- pull it towards you, 6- put it down. 1-6 left leg.
8. I.P. Lying on your back, 1-pull both legs bent at the knees towards you, 2-turn to the right, 3-turn to the left, 4-pull them towards you and place them on the floor.
9.I.P. Lie on your back with your legs apart and relax.
10.I.P. Lying on your back, hands behind your head. 1-raise your torso, trying to touch your forehead to your knees. 2- I.P. 3-4 too.
11. I.P. Lying on your back, legs apart, arms along your body, relax.
12.I.P. Lying on your back, legs apart, arms along the body. 1- tighten the muscles of the buttocks, 2- relax, 3- 4 the same.
13.I.P. Lying on your back, arms along your body, legs together. 1- Raise your legs straight, trying to touch the floor behind your head. 2- lower smoothly. 3-4 too.
14. I.P. Lying on your back, legs apart, arms along your body, relax.
15. I.P. Lying on your back, arms along your body, legs together. 1- raise straight legs to touch the floor behind your head, 2- straighten up, 3- touch the floor behind your head, 4- straighten up (6-10 series are performed).
16.I.P. Lying on your back, legs together, arms along the body, relax.
17. I.P. Lying on your back, arms along your torso, legs together. 1- tighten the muscles of the buttocks, 2- relax, 3- tighten the chest muscles, 4- relax.
18.I.P. lying on your back, arms along your body – raise your straight legs by 5 cm. from the floor and hold for up to 30 seconds. Repeat 3-4 times.
19. I.P. Lying on your back, legs apart, arms along your body, relax.
20.I.P. Lying on your right side, right leg bent at the knee, left leg straight.
1- Swing your left leg up, 2- lower, 3- swing forward, 4- swing back. Perform 15-20 times.
21. And P. Lying on your right side, raise both legs 5-7 cm. from the floor and hold for 10-15 seconds.
Perform 3-4 times.
22. I.P. Lying on your back, legs apart, arms along your body, relax.
23.I.P. Lying on your left side, left leg bent at the knee, right leg straight.
1- swing the right leg up, 2- lower, 3- swing forward, 4- swing back.
Perform 15-20 times.
24. I.P. Lying on your left side, raise both legs 5-7 cm. from the floor and hold for 10-15 seconds.
Perform 3-4 times.
25.I.P. Lying on your back, legs apart, arms along your body, relax.
26. I.P. Lying on your back, legs straight, arms bent at the elbows. Stick your shoulder blades out - walking on your shoulder blades forward and backward.
27.I.P. Lying on your back, legs apart, arms along your body, relax.
Exercises in a sitting position.
1.I.P. Sitting on the floor, legs apart, arms bent at the elbows. Walking on your buttocks back and forth.
2.I.P. Sitting on the floor, legs bent at the knees, feet connected by feet. 1- take your feet with your hands and smoothly reach your forehead towards them. 2- hands smoothly move along the legs to the knees, the torso bends back. Relax. 3- hands on your legs smoothly down, take your feet, reach your forehead towards your feet. 4- hands smoothly move along the legs to the knees, the torso bends back. Relax.
3.I.P. Sitting on the floor, legs apart, 1 - with your right hand, reach for your left toe. 2 - straighten up. 3- With your left hand, reach for your right toe. 4- straighten up.
4.I.P. Standing on your knees and on your forearms (arms bent at the elbows). 1- raise your right leg - perform 10 swings up, 2- place it on your knee. 3 - lift your left leg up and perform 10 swings, 4 - place it on your knee.
Complete 2-3 series.
5.I.P. Standing on your knees, lower your head, pull your hands on your forearms towards you and relax.
6.I.P. Standing on your knees, arms bent at the elbows, on the forearms, round your back, stretch up, straighten your arms. 2- arms forward on your elbows, bend your back, head up, stretch. 3-p. 4- relax.
10-15 series are performed.
7.I.P. Lying on your stomach, arms forward. 1- raise your arms and legs at the same time and hold for 5-10 seconds. 2-i.p. 3-4 too.
Perform 3 - 6 times.
8.I.P. Lying emphasis. Flexion and extension of the arms while lying down (can be on your knees).
Perform 2-3 series of 5-10 times.
9.I.P.Lying on your stomach, arms forward, relax.
Exercises at the wall.
1. I.P. Standing facing the gymnastics wall, holding the pole with your hands (or just against the wall), your back is straight. 1- raise your right leg, bent at the knee, 2- turn to the right. 3- turn left. 4- put. 1-4 left leg.
Performed 10-15 times.
2.I.P. Standing facing the gymnastic wall with your back straight, place the heel of your left foot towards the middle of the foot of your right foot. 1- lift the leg bent at the knee and move it to the side back. 2- leg bent at the knee forward. 3- to the side back, 4- I.P. 1-4 also with the right foot.
Performed 8-10 times with each leg.
3.I.P. Standing facing the gymnastics wall, hold onto the pole with your hands. 1- squat on your entire foot, 2- roll on your toes, 3- on your heels (perform 5-6 rolls), rise on your toes, stretch (stretch your spine), 4- smoothly lower yourself onto your entire foot.
Performed 6-8 times.
4. I.P. Standing facing the gymnastics wall, hold onto the pole with your hands. Transverse swings: 1-4 with the right leg, 1-4 with the left leg.
3-4 series of 8-10 swings are performed on each leg.
5.I.P. Standing sideways to the gymnastics wall, hold onto the pole with your hand. Longitudinal swings: 1-4 with the right leg. 1-4 with the left leg.
8-10 swings are performed, 3-4 series for each leg.
6. Jumping ropes. Rotate the rope forward and jump on 2 legs. (30-100 jumps)
7. Somersaults forward.
8.Rotation of the hoop.
9. Headstand. (With help and against the wall).
Recovery exercises.
1. I.P. Lying on your back, connect 1 right elbow and left knee, hold for 5-10 seconds, 2 relax. 3 - connect the left elbow and right knee and hold for 5-10 seconds, 4 - relax.
Perform 8-10 times on each leg.
2.I.P. lying on your back. 1- connect both elbows and both knees, hold for 5-10 seconds. 2- relax. 3-4 too.
Perform 8-10 times.
3.I.P. Lying on your back, pull your legs bent at the knees towards you, connect your toes and hands. 1- spread your legs and arms. 2- connect. 3-4 too.
Performed 8-10 times.
4.I.P. Lying on your back, pull your legs bent at the knees towards you, connect your toes and hands. 1-perform a forward movement (imitation of walking) 15-20 times. 2-perform the backward movement 15-20 times (imitation of walking). 3-4 too.
5.I.P. Lying on your back, pull your legs bent at the knees towards you, connect your toes and hands. Roll forward and backward on your back (8-10 times).
6.I.P. Lying on your back, the muscles are relaxed. 1 - smooth inhalation. 2- do not breathe (30-60 seconds) 3- smooth exhalation. 4-relax. Performed 3-4 times.
7. I.P. Lying on your back, legs apart, arms along the body. 1-tighten all the muscles of the body and hold for 5-10 seconds. 2-relax. 3-4 too. Performed 2-3 times.
8.I.P. Sitting on the floor, legs bent at the knees, feet together. Massage the earlobes and the outer edge of the ear from top to bottom and bottom to top 3-4 times.
9. I.P. Sitting on the floor, legs bent at the knees, feet together.
Rotational movements of the palms forward and backward. Use your palms to massage both ears at once.