Before beginning to perform more serious exercises which render big load of certain muscles once you first of all learn, correctly it is necessary to warm up what it is necessary to begin with. The unprepared body can give big failures after diligent exercises that is bad for the organism.
Warm-up intends in order that the organism was prepared to receive the main loading, at the same time also the psychological factor is considered.
General warm-up: recommendations
The simplest exercises are suitable for warm-up, up to dances or hurling back of the step. Before the training it is necessary to move within five-eight minutes for receiving small, but quite long load of muscles. To begin any warm-up exercise, whether it be walking on the spot or rope jumping, follows at low pace, gradually adding speed.
If you the experienced athlete, trust in the feelings, the rest needs to be guided by the heart rate. Pulse during warm-up exercises has to be up to 95 and less than 110 beats per minute. Having supported a few pulse in this mode, you will be able to feel pleasant heat in the body, and muscles will become elastic that shows on readiness for more serious tests.
You shouldn't be engaged in too intensive warm-up, it has to prepare the body only. In the cool room time for warm-up increases, at the same time it is necessary to put on clothes which will well keep heat. In need of the extension of muscles, without striving for extreme flexibility, exercises on extensions continue after the main part of warm-up. For this purpose reach the necessary position, execute the extension of the target muscle and record for several seconds to feel small inconvenience from stretching. If the discomfort didn't arise, so the muscle is stretched insufficiently and the due effect shouldn't be expected. Execute two-three approaches for all necessary muscles, without being interrupted on rest, just act serially.
What needs to be considered
At warm-up before concrete exercises it is necessary not to neglect warm-up approaches. The first approaches of power exercise without fail have to be quits warm-up with use of half weight from the worker. To repeat ten times, being interrupted no more than for one minute. In the cool room it is necessary to increase the number of warm-up approaches. It will warm the body that is good for safe muscle work. You take warm-up seriously, don't dismiss it. At you has to become the habit to devote the first minutes in the hall to this, certainly, important stage of the training, especially before performance of power exercises. Soon you will improve overall health, and trainings will bring joy.