Warm-up before run is very important. Its main task is in preparing the athlete's organism for the forthcoming physical activities. Before starting run, it is important to warm a body, to increase temperature not only muscle tissues, but also sheaves. Besides, the correct warm-up before run helps to redistribute a blood stream: blood outflow from a spleen and intestines to muscles is carried out. And it, in turn, saturates the last with nutrients and oxygen, preparing an organism for the forthcoming loading. Besides the warmed muscles become more flexible and are less subject to various injuries.
Duration of the correct warm-up before run
If you are engaged in run with the purpose to lose excess weight, then on warm-up more usual time – will leave about 20 minutes. It is important to remember that, the longer you plan to run, the more intensively there has to be a warm-up.
Exercises for warm-up before run:
- First of all, we begin with rotation and moves with hands and legs. Carefully we develop a neck. We warm up a back, doing inclinations by the case forward, to the left, back and to the right.
- We warm up a lower body: a leg at shoulder length, without bending knees, we try to reach a forehead them, and then we reach for the earth. Not less important exercise: we expose one leg forward, we bend it in a knee so that the right angle turned out. We do not tear off a hind leg from the earth. In such situation we do squats on each party.
- Several full squats should be made for togas that during run not to injure knees. So, legs to arrange at shoulder length, a hand to place on a waist or before themselves. Slowly we squat and at the same time we will not stoop. Besides, during exercises the knees should not go out of the line of socks. To repeat 15 times. It is necessary to add to it that it is useful to make circular motions knees: we become directly, we put hands on a belt. We breathe in the usual mode.
- We continue to warm up muscles: we tighten a knee to a shoulder. Thus, we stretch the front surface of hips. It can be done standing or lying. Further legs at shoulder length. One leg opiray about a surface. We reach for a sock. Remember that warm-up before run, both on long, and on short distances is very important for legs.
Secrets of the correct warm-up and extension
If usually you run in the mornings, then for the reason that the organism did not wake up yet, warm-up should be done with extra care. And the more long on time run, the longer there has to take place warm-up. Especially this rule concerns beginners. It is worth to remember that poorly prepared organism copes worse with ability to mobilize own forces.
Before starting exercises, it is useful to warm muscles usual walking or jogging not to create huge load of heart. On time it will occupy a little – only 10 minutes.
In process do not do to the extension sharp movements at all. Here main thing smoothness. And during performance of exercises there has to be easy tension in joints and muscle tissues. What should not be, so it is pains, strong discomfort.
It is not less important to pay attention to own breath. It is necessary to breathe on a full breast. We inhale air through a nose, we exhale – through a mouth. It is forbidden to hold the breath.
Let warm-up and run will become for you in the certain way to have a rest after the unlucky working day or on the contrary will become the preparatory base to overcoming all surprises which are prepared by the future day. It is important to clean the mind from unnecessary thoughts. Let run not only will revitalize your body, but also consciousness.
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