In essence, all this is the basics of physical education. Which, however, few people remember. Why do we need warm-up before training? First, to prepare the muscles, ligaments, heart and blood vessels, in short, the whole body to the load. Heated muscles and joints work better, so the range of motion and the intensity of the workout increase markedly. Secondly, to avoid injury. According to the British Medical Journal, regular warm-up reduces the risk of getting stretching in training as much as twice.
Obviously, each sport needs its own warm-up. To understand them, I asked the professionals - athletes and fitness instructors, how they prepare for training.
Warm up in the gym
“It is better to warm up without training than training without warming up,” says trainer and nutritionist of Planet Fitness club clubs Andrei Panteleev. - Without a warm-up, you can not perform a specified number of repetitions or use the planned weight. In addition, you have every chance of getting an injury that will save you from the pleasure of visiting the hall for a week or even more. ”
The warm-up is carried out from top to bottom, from the head to the legs, and from the extremities to the torso. It is better to start with flyworms with a small amplitude, bending forward and sideways, half-squatting. You can perform a warm-up approach with small weights, so that the muscles remember the movements and prepare for the main work. For this, half of the working weight is suitable. “I give cardio load to some clients,” adds Panteleev, “7–10 minutes of a treadmill at a speed of 7–9 km / h. I adjust the load, taking into account the well-being and mood of the person. ”
Actually, Andrei expounded all these subtleties to me while I energetically paced the treadmill more expensive. In parallel, he monitored my heartbeat, and only when it reached the critical 150 beats per minute, he suggested moving on to the main training.
Warm up for boxer
Boxing is already recognized as a full-fledged alternative to fitness. However, in order to communicate with the pear as efficiently as possible, a special warm-up is required.
“In boxing, the main thing is sharpness,” says boxing master Igor Dzhioev, “and the prepared cardiovascular system. A boxer never stands still - he jogs around the perimeter of the ring and at the same time does a swing, a rotation with his hands. And be sure to accelerate. "
A ragged rhythm is the best endurance training: a few sharp push-ups, a jump rope and a series of coordination exercises. Also good are the “goose stride” (squatting), running sideways and back. At the same time, boxers are the only ones, possibly, athletes, who do not perform stretching. It is believed that stretching tends to slow the passage of nerve impulses in the muscles, and this reduces the speed of impact.
"It is important to prepare the body for general exercises, - explains Amilcar Medina Da Silva, Master of Sports in hand-to-hand combat and Moscow Instructor October Boxing Club. - At first, the arms are stretched - circular movements with a brush, elbows, shoulders to one side and the other, then hip joints, then knees. The next set is coordination exercises. For example, I say to the client: “Step to the left is a forehand”, and he should step to the left and at the same time throw out his hands to the right. In fact, it is very difficult if you have never done boxing. ” Amilcar, a tall, muscular Cuban who spent his youth in Ivanovo, has been involved in boxing for many years. It is wrung out from the floor - three sets of 15 seconds each, 10 minutes jumping with a skipping rope, then speeding up, then slowing down. “And for you,” Amilcar looks at me almost with pity, “it is not necessary to jump for so long. Beginners start at five minutes. ”