Warm - up is a set of exercises aimed at mobilizing the joint-ligament apparatus. Alas, 95% of the trainees ignore the exercises for warm-up before training, as this is considered an "empty" pastime and it is much more productive to go directly to the process of "pumping" the muscles.
What gives the warm-up:
- the correct warm-up before training speeds up the rhythm of heartbeats to 100 beats / min;
- due to stretching and warm-up before exercise, blood circulation and blood flow of muscles become active;
- warm-up accelerates the transfer of nerve impulses and helps us mentally concentrate on training;
- a good warm-up before training provides us with an aerobic load and speeds up the work of metabolism;
- in the end, it protects us from injuries, since heated muscles are much less prone to damage.
Exercises
- Our warm-up before training for girls will begin with warming up of the ankle joint, namely - socks. Stepping, we transfer weight from one socks to another.
- We lift the legs, bent at the knees, alternately upwards on the inspiration.
- We put the legs a little wider, we bend the toes in the sides and squat slightly. On exhalation, raising your right arm above your head, we lean to the left side. We repeat at a rapid pace on both sides in turn.
- Right hand raised at the chest level, unfolding along with the body to the left, we make reversals in both directions.
- The legs are returned to the width of the shoulders. At the inspiration we raise our hands to the side, on the exhalation we round our back, we bring our hands together in front.
- We perform circular movements with shoulders back and forth.
- Hands on the belt, we make turns head to the right and left, then tilt to the shoulders.
- We make rides on our feet.
- Delayed on the right leg, slightly stretched out the leg. We turn into the archer's rack, bend and unbend the knee, stretching the back surface of the thigh. We repeat to the second leg.