Before starting occupations any types of sports exercises, whether it be playing basketball, jogging or deadlifting, it is necessary to do warm-up of all groups of muscles and especially those which are planned to be loaded during the training.
Instruction
1. Perform simple aerobic exercises within 10-15 minutes. Duration of their performance will depend on extent of your physical training. For example, if you are going to jog, warm muscles of legs weak swings and running on the spot. To prepare muscles for exercises with the post, work several minutes on the racetrack, then stop and execute circular motions by hands.
2. Consider that the more actively and longer you plan to train, the more intensively and more for a long time there has to be the warming up of muscles. More time for the preparatory period should be allowed to beginners as their organism didn't adapt to fast mobilization of forces yet. At the people long ago playing sports, the body kind of "remembers" all mode of trainings - respectively, it is easier for them to be built in work.
3. After the warming up it is necessary to perform the stretching exercises of muscles very important for maintenance of flexibility of the body. The extension of gastrocnemius and big tibial muscles considerably improves mobility of all body. Besides, the regular extension will help to correct the bearing and to get rid of pains and discomfort in the waist and the shoulder girdle, of constraint of movements
4. Repeat the extension after completion of each exercise. Work with all muscles and joints; pay attention to muscles of the back, the waist, the breast, groups of muscles of the back and front part of hips, buttocks, develop hands and wrists, cervical joints, shins, hip joints.
5. For extension of each group of muscles allocate on average 15-20 seconds, gradually increase time of exercises up to one minute. Carry out the extension smoothly not to injure the sheaf, joints and muscles. In the course of the occupations in muscles tension, but not pain has to be felt. You breathe at the same time quietly, the full breast, making the breath through the nose and exhaling through the mouth.
6. Execute the extension and after the training, it will relax muscles and will help your body to return to the normal rhythm of life. Never you carry out the extension of not warmed muscles, it is fraught with emergence of the set of microinjuries.
7. Upon transition to direct performance of exercises adhere to the proper technique. In particular, in bodybuilding don't begin with big scales at once, increase loading in process of the warming up of muscles. Don't neglect the help of the insurer, in some exercises it is impossible to do without it.