Warm up before leg training. Warm-up exercises. Pre-workout warm-up structure

Before starting your workout, you need to warm up properly. Why is this necessary? First, your joints and ligaments should be warmed up to reduce the risk of injury. Secondly, your cardiovascular and respiratory systems must be in working order. If you start exercising without entering this state, you may not only fail to achieve results, but also harm your body. Today we will talk about the rules for warming up. This will make your workouts more productive. Go!

A little about warming up

What is a warm-up? This is a set of special warm-up exercises necessary to bring your body into working condition. It is characterized by the following features:

Your heart rate is between 120 and 140 beats per minute.
Your body is hot. That is, you are very well warmed up. At such moments, your muscles and ligaments have increased elasticity.
Your respiratory system is working normally. If you immediately perform heavy exercises without warming up, you will begin to choke. And when you are warmed up, your respiratory system will cope with the work.

How can we achieve such a state? To do this, you need to perform the following types of exercises:

Aerobic.
Warming up.

Aerobic exercise will warm up your body, prepare your respiratory system and help you achieve your desired heart rate. Such exercises include:

Jumping rope.
Working with a punching bag.

Exercises in which you can do quite a lot of repetitions will help you stretch your ligaments and joints. This can be squats, body turns, joint rotations. We will talk about all these exercises in the following sections.

So, there are two types of warm-up:

General.
Special.

General warm-up - getting the body into working condition. That is, an increase in heart rate and warming up of the joints.

A special warm-up is necessary when preparing to perform a heavy exercise. For example, squats with a barbell. The point is that first you warm up your whole body with a general warm-up, and then do a special one. What is its meaning? You perform the exercise with light weight - 30-50 percent of the working weight. This is necessary in order to remember the technique of performing the exercise and pump the maximum amount of blood into the muscles.

In order for the warm-up to be productive, you must adhere to the following rules:

Warm-up before training at home for men

It doesn’t matter where the workout will take place, at home or in the gym, you need to warm up your body very well. Ideal for men the following warm-up complex:

After doing these exercises you need to give your body a cardio workout. The ideal option is a five-minute jog or. By the way, there is a very good exercise for warming up your entire body - burpees. Technique for its implementation:

Take a lying position, as if doing push-ups.
Bring your knees closer to your chest with a jump.
From this position you need to jump and clap.
Return to the starting position.

This exercise is ideal to complete your warm-up. First, your heart rate will be suitable for strength training. Secondly, absolutely all muscles will be warmed up. Well, we shouldn’t even talk about the work of the respiratory system, because everything is already clear. Before performing it, you must complete the exercises that we have suggested to you.

Such a warm-up complex will minimize the risk of injury and make your training process more effective.

Muscle warming option for girls

The warm-up routine for girls is more gentle than for men. Since the female body is more elastic and mobile, they need to spend much less effort to achieve a working condition.

A very good warm-up program for the fair sex:

Head rotations - 30 times.
Leg swings - 20 repetitions on each leg.
Shoulder rotations - 2 reps.
Gluteal bridge - 15 times.
Pelvic rotations - 50 times.
to parallel - 20 repetitions.
Body turns - 15 times in each direction.

After performing these warm-up exercise you need to do some aerobic exercise. For example, you can go for a five-minute run or jump on your toes.

The most effective warm-up exercises for girls are jumping rope and warm-up dance.

Jumping rope allows you not only to warm up well, but also to work out the relief of your legs, as well as get rid of cellulite and fat near the knees. Agree, it’s much nicer to see a girl who doesn’t have problems with fat on her legs.

Sports dance helps to lift your spirits and stretch absolutely all your muscles. Even “dormant” muscle fibers that are usually not in motion will be stretched during this dance. Watch training videos and repeat after the trainer. You'll like it!

As a rule, girls warm up before fitness. After all, most girls who work on their bodies do fitness. That is why the warm-up complex It's easier for girls. For bodybuilding, you will need to warm up according to the men's program.

Common mistakes

Many athletes, without knowing it, make mistakes. They simply do not pay attention to some little things during warm-up and this affects the training process. So, the most common mistakes while warming up the body:

Hitch

Cooling down is doing certain exercises after training. These exercises will help you calm down and relax. And also speed up the recovery of your muscles after hard work. For both men and women, the ideal cool-down option is a simple set of stretching exercises:

In conclusion, I would like to give you some tips to make your training process more productive:

Now you know everything about how to warm up. Thereby, you can avoid injury and start strength training in working condition. I wish you success!

Attention, TODAY only!

Warm-up is an important component and a mandatory stage before any workout, on which the readiness of the whole body and the achievement of an effective result after the main training depend. Warm-up exercises gradually warm up the muscles, preparing the body and body for stress.

Purpose of warm-up

Warm-up – exercises performed before training in order to:

Stretches the muscles of the body, preventing injuries when working with your own or additional weight;
Improves the functioning of the cardiovascular system, dilating blood vessels and increasing heart rate for better blood supply to the body;
Acceleration of metabolism;
It has a positive effect on the nervous system and improves the mood for sports.

Warm-up rules

Warm-up exercises accelerate blood circulation and expand the range of motion of joints, helping to prevent injuries. Warm-up exercises must be selected taking into account age, health status, body type, and muscle group being trained. Warm-up can be divided into groups:

Universal or general. Performed before any physical exercise, preparing the entire body for training.
Special. Aimed at maximum warming up of the muscles that will be worked out during training.
Stretching. A popular type of body warming, it improves muscle stretchability and joint mobility. It is included in a separate group, although its elements may be present in the general warm-up complex.

Basic rules for all types of warm-ups:

The exercises should be simple.
The duration of the body warming session should be about 15 minutes.
The warm-up begins with the upper body, gradually moving to the lower parts of the body.

Warm-up exercises

The first set of exercises under consideration is considered universal and is suitable for most people, before any training, both in the gym and when exercising at home.

Neck warm-up.

Warm up the muscles of the shoulders and arms:

Warm up the pectoral and back muscles:

Stand straight, place your arms bent at the elbows perpendicular to your body at chest level. Pull your shoulders back as far as possible, straightening your elbows, while simultaneously turning to the side, trying to close your shoulder blades. Return to the starting stance and resume the movements, turning in the opposite direction.

Warm up the lower back:

Leg warm-up:

A set of warm-up stretching exercises

Which type of warm-up to choose depends on the complexity of the main workout and the muscle group being trained. In any case, if you skip the warm-up and move on to the main exercises, there is a high risk of injury or muscle tear. At the same time, you should not exhaust yourself with warm-up exercises. It should prepare the body for a full workout, and not exhaust it before it.

14.03.2017

The squat is a basic exercise that perfectly works the muscles of the legs and buttocks. It plays an important role in women's strength training and can also be done for weight loss. When performed correctly, a squat provides load to many muscles at once.

Girls can be advised to do it in the gym, but you can do the squat at home. There is no need to be afraid of barbells and dumbbells when performing a squat - they will help you create elastic buttock muscles and always look fit and young. You can perform a squat in different ways, it can be a classic low squat with a small barbell, a squat performed in a Smith machine, a wide and deep squat (plie variation), a frontal squat, a squat with dumbbells and others. The correct technique for performing a squat necessarily includes a warm-up.

Warm-up

Squat down as deeply as possible, then jump up. Repeat this 10-15 times, after which you can run in place or on a treadmill for 5-7 minutes and start squatting. This warm-up will warm up the muscles of the buttocks. If the weights when performing a squat are already quite large, you need to squat several times with fewer weights or an empty bar before doing it.

Correct squat technique

How to do a squat for beginners? You don't need a barbell or squat rack to learn this. Take something very light instead of a bar and you can hone your technique, and this is the key to successful training, strengthening your buttocks and losing weight.

To begin, you need to stand up straight with your feet approximately shoulder-width apart, providing support. The feet should be turned slightly to the side. You need to keep your back straight, and you shouldn’t try to strain it too much, straightening it unnaturally. It just needs to be level. Look forward, you can look up a little.

The squat rack should be in front of you. Take the bar from it and place it on your shoulders as comfortably as possible so that you can feel the emphasis. When learning the technique, as well as performing a squat with an empty bar, you can do without a stand and bar, and keep your hands in front of you. Special advice for women: since placing the barbell for girls on the upper trapezoids is often uncomfortable, you can slightly turn your chest and shoulders. As a result, these muscle bundles will relax and form a soft cushion for the bar.

After this, you can begin to perform a squat, guided by the following instructions:

You need to look slightly up all the time, this will allow you to maintain a correctly aligned back. During the exercise, you should never look away to the side or even down.
At the same time, you need to watch your posture, the main thing is that there is no hump.
As you go down, be sure to move your buttocks back.
You need to breathe as follows: gradually while performing a full squat, inhale, and while doing the lift, exhale.
The feet should be pressed against the floor with their entire surface, because good support is important. Heels should not be lifted off the floor.
The knees should diverge slightly to the side; bringing them closer is a gross mistake. But at the same time, they should not go beyond the line of the thumbs.

The classic full squat is performed until your thighs are parallel to the floor, after which you also rise smoothly. In this case, you must follow all the same rules as when going down. After the squat, rest for 5-10 minutes before performing another exercise.

What muscles work during a squat?

This exercise targets the hip rotators, gluteus minimus, and gluteus medius. The lower legs are stabilized by the ankle muscles as well as the calf muscles. The muscles of the body also work - the muscles of the abdomen, lower back, and also those responsible for straightening the spine. This complex effect causes a significant consumption of calories, which is very good for women losing weight. The benefits are undeniable - doing squats (either in the gym or at home) is recommended for all girls.

Types of squats for girls

Classical. This option is described in the instructions above; it is the most common.
Sumo (wide plie). This squat is distinguished by a wide stance of the legs (like sumo wrestlers). This allows you to work the muscles of the inner thigh more strongly, even with less weight. Another feature of the plie is that the pelvis almost does not move back when performing it.
Frontal option. The front squat is different in that the barbell is held on the chest with arms folded crosswise. It can be performed with light weights, without racks and at home. It is very good to perform it for weight loss with minimal load, but in a large number of repetitions.
Incomplete. This squat is not performed to parallel. It is less effective for the buttocks, but is suitable for women with problems with the knee joints.
Narrow squat. Unlike plie, here the legs are placed narrower than in the classic version. With this squat, you can take more weight with less amplitude, which can give impetus to the development of the leg muscles.
In the Smith machine. The squat performed in the Smith machine is different in that the barbell in this machine moves up and down along guides. Exercises in this form are much safer, but with it the stabilizer muscles do not work, so the load is less. This option is worse for losing weight, but for developing the muscles of the buttocks it is good.
Squat with dumbbells. Great for training at home. Racks for this option are also not needed. When doing this, keep the dumbbells in your lowered hands, so you don’t have to raise them.

Types of squats

Squat depth

What depends on the depth of squats? First of all, this changes the load on the muscles. If you want to work your butt muscles, do a deep squat. In this case, the load will be higher. When performing a deep, correct squat with a barbell, you can use lighter weights. An incomplete classic squat will protect your knees from injury; it is also suitable for girls who do not want to have an overdeveloped butt.

What to expect after a squat?

When doing squats, girls sometimes notice nausea. This is typical only for heavy sets. With heavy weights, at which nausea is felt, insurance on the squat being performed becomes important. As an option, you can perform heavy squats in a separate Smith machine.

If the muscles of your legs and buttocks hurt the first time after a squat, this is normal. Over time they adapt. But if your knees hurt, then it is better to use bandages for the squat, and reduce its depth.

How to replace a squat?

If you are unable to squat, you can try lunges with dumbbells. Squats and dumbbell lunges are exercises that are close to each other in effect. Another suitable option is the leg press in a machine, but you should understand that there is still nothing better than squats for the legs and buttocks.

Home Squat Program

The squat is an energy-consuming exercise. It is worth training once or twice a week, using a split program for different muscle groups. But if you do it for weight loss, you can include it in a circuit training program 3 times a week. The optimal squat training for a beginner is 10-12 repetitions (3-4 sets). At first, don’t think about how to increase your squat, focus on your technique. After a while, seeing the first results, gradually increase the load - more repetitions and more approaches.

Program for training at home without a bar or with light weights

To achieve greater results, stick to the right diet. We recommend that you familiarize yourself with the BUCH nutrition system and the body drying program for girls.

When we live at a crazy pace and are incredibly busy (for example, every day from morning to evening), we want to start lifting heavy weights as quickly as possible, ignoring muscle warm-up before training. But when you skip the warm-up and just go from 0 to 40kg, you're not allowing your body to be more efficient and you're greatly increasing your chance of injury.

Strength training without warming up is a huge No!

When strength training is performed, muscles shorten and lengthen, and if they are not warmed up, stretched and conditioned, they are more prone to tearing and stretching.

Warm up before training. Set of exercises: video

Warming up the muscles and joints before training is the main and most important function of warming up!

The benefits of warming up

Increased body temperature.
Improving the mobility of muscles and joints and their activation. The correct technique of movements is prepared.

By raising your body temperature, you soften the tissue around your joints, increasing their range of motion. Increased flexibility does two things: it allows your body to move better during workouts and it helps protect you from injury.

Improving your mobility will help reduce your risk of injury and will help your body use the right muscles for certain movements and prepare them for an effective workout.

The technical component is to first prepare the body for complex movements at a basic level. For example, you could warm up by doing squats to prepare your body for squat jumps later in the workout itself.

So what can you do about the lack of time? The truth is, you only need five minutes to do a light warm-up before your workout. You just need to stop looking at it as a distraction from your training. It's better to recognize that warming up helps you maximize the effectiveness of the minimal time you have.

A good pre-exercise warm-up should match the range of motion required for the specific workout. So if you're going to do an upper body workout, you might want to spend more time warming up your shoulders and thoracic spine (upper back) and less time doing exercises to warm up your glutes and legs. In contrast, if you're going to be running or doing sprint intervals, you can better stretch your hips and ankles and warm up your glutes with your hips and knees.

There are many exercises you can do before your workout. The article provides a warm-up complex that can be used for 5 minutes. This program is a good warm-up for most strength training sessions. Every muscle will not be left unattended.

Pre-workout muscle warm-up routine

How to do warm-up exercises before training?

8 hip internal rotations, 8 external hip rotations

Hip rotations are a great way to stretch your hip joints and thigh muscles. If your hips are in constant tension. It is important to help prepare them for lower body exercises. Cold and tight thigh muscles can prevent other muscles, such as the buttocks, from working properly.

Stand with your feet together.
Raise one knee to 90 degrees. Circle the thigh, making a large circle with your knee. Make the movement as wide as possible, keep your balance.
Continue twisting slowly for eight reps, then reverse the direction for eight more reps. Change to the other leg.

8 rotations with arms forward, 8 rotations with arms back

Arm rotations are a great (and very easy) way to relieve shoulder tension and warm up your joints.
Stand with your feet shoulder-width apart and your arms at your sides.
Slowly rotate your arms forward in a circular motion. You should feel your shoulders relax as you rotate.
Continue the circular motion for eight repetitions. Then reverse the arm range in the opposite direction for eight repetitions.

Jump rope - 2 minutes

Jumping rope is one of the fastest ways to get your heart rate up and your body warm. Jump for two minutes at a moderate pace. You should feel your heart beating faster. Feel free to get creative if you feel comfortable with the rope. Bonus: Jumping rope is a great workout for your arms and shoulders!

Take a jump rope and jump for 2 minutes.

8 rack outlets for strip

Plank walkouts are especially good for stretching the hamstrings and also engage the core. Through the exercise you can work on flexibility, mobility and strength. Do it at a fast pace to get your heart rate up.

Start standing. Feet hip-width apart, arms at your sides.
Bend at the hips to reach your hands to the floor and crawl to a plank position.
Pause for a couple of seconds with your shoulders level with your wrists.
Use your hands to return to your feet and stand up. This is one repetition.
Do eight reps.

12 deep reverse lunges with knee raises

Lunges work the glutes, quads, and hamstrings. Additionally, the lunge movement requires good strength and stability.

Stand with your feet hip-width apart.
Take a big step back with your right foot. Bend both knees, lowering until your right knee lightly touches the floor.
Push up with your right leg to stand and extend your knee in front of you at a 90-degree angle.
Immediately step your right foot back into your next lunge.
Perform 12 reps on one leg, then 12 reps on the other.

Squats train the buttocks, front and back of the thigh. If you have weighted squats in your routine, doing a few reps as a warm-up will help your body get used to the movement. Before working on progressing with heavy weights.

Stand with your feet shoulder-width apart, toes slightly to the sides, hands on your chest.
Bend your knees and hips to simulate a squatting position. Lower your pelvis to knee level. Keep your body straight.
Push through your heels to return to a standing position. Do 15 reps.

After you have completed 15 squats, do short movements in the squat position for 10 seconds.

This exercise allows you to work the same muscles in a slightly different way. By increasing the pace, you can speed up your heart rate. Remember to keep your back straight (without arching or rounding) and lift your chest straight.

Anton Simonov

Health depends much more on our habits and nutrition than on the art of medicine.

Content

Any quality workout is preceded by a set of warm-up exercises. By gradually warming up your muscles, you prepare your body for the load, so it does not experience enormous stress. Be sure to warm up, and then physical exercise will be beneficial.

How to properly warm up before training

This activity helps to gently speed up blood circulation, expand the range of motion of joints, and prevent injuries. How to properly warm up before training:

Do simple exercises.
Allow 10-15 minutes to warm up. If you practice in a cool room, you can increase the duration of this stage.
Start working your upper body, gradually moving down.
Warming up before training at home should be done at a leisurely pace, but sufficient to warm up the muscles.

Main types of exercises

Warm-up before training your legs, arms, abdomen and back includes extremely simple exercises - various rotations, twists, squats, bends, push-ups. A good way to warm up quickly and effectively is to run. You need to start with a leisurely walk, then increase the pace, and in the last 7-10 minutes of warming up, start running at an average speed. You will use the maximum amount of muscle tissue, make your heart work faster, and speed up blood circulation. After such a warm-up before training at home, the body will be ready for a more serious load.

General warm-up

Warm-up exercises before training can be combined into the following groups:

Universal. Relevant before any physical activity. Such complexes are carried out in school physical education lessons, so everyone knows them. The warm-up begins with turns and tilts of the head, then you need to move on to working out the shoulder girdle, arms, torso, hips, knees, and ankles. The final stage of preparation is breathing exercises.
Special. The main difference between the universal program is the maximum warming up of the muscles that will work intensively during training. If this is a power load, tasks from the main complex are performed, but without weights.

At home, you can warm up like this: jumping rope, walking at a fast pace with your knees high, going up and down the stairs. If you're going to train your abs, spin a hula hoop. Before a long run, it is important to do one set of lunges, squats, push-ups, and bends. Stretch your thigh and calf muscles, and be sure to rotate your knee joints and ankles.

Joint warm-up

This type of training helps to activate joints, tendons and ligaments, improves their mobility, coordination, and works the periarticular muscles. Often the complex acts as a full-fledged workout, it is so effective. It should be performed at home before strength training, fitness, yoga, or cardio exercise. What exercises to warm up the muscles before training are included in this complex? Examples:

Tilt your head back and forth, left and right. Head rotation.
Lateral tilts of the body.
Stretch your arms up and to the sides.
Rotations of the shoulders, forearms, hands, chest.
Twisting the body, rotating the pelvis, turning the legs.
Lifting, bending-extension of legs at the knees.
Ankle rotations.
Calf raises.

Stretching before exercise

Harmonious weight loss and improvement of body shape at home is only possible with the implementation of a comprehensive program. Stretching is not the last place in this matter. It is often recommended to do it after a sports activity, but this type of activity is also good as a warm-up before training at home. For exercises to produce results, they must be performed with a certain amplitude. If muscle tissue is poorly warmed up and stretched, there is a high probability of injury.

Before stretching, you need to perform a small set of warm-up movements. Everything needs to be done smoothly, pain should not be allowed. The feeling should be comfortable. After proper stretching, a pleasant warmth spreads throughout the body and you do not feel tired. If you want to do the splits, make this the goal of your main workout or cool-down. When the muscles become “hot”, perform dynamic stretching exercises:

Take the tasks from the general warm-up as a basis. When performing them at home, stay longer at the highest point and try to stretch the muscle tissue as much as possible.
If necessary, help yourself with your hands, but without effort or jerking.
Sometimes at home it is difficult to adequately assess your progress and body position, so if possible, look in the mirror. This will allow you to see the main errors.
Effective warm-up exercises for women and men - swings, rotations with legs, arms, spring lunges (can be dangerous for beginners!). Start moving in a small amplitude and gradually increase the angle of elevation.

An effective set of exercises for warming up at home

You can achieve excellent results not only in the gym. It is quite possible to get yourself in order at home, even if you live in a multi-story building with poor sound insulation and do not have auxiliary equipment. In this case, jumping and running in the apartment are not available, but you can warm up in another way. Remember and perform the following complex:

Walking in place. Starting position: standing, arms pressed to the body, feet a short distance from each other. Walk in place at an average pace for 3-4 minutes.
Raising the knees to the level of the pelvis. Do 30 times in 30 seconds.
Squats – 15 times. Remember that your knees should not go beyond your toes; emphasis should be placed on your heels. When lowering your body, move your buttocks back and tilt your back slightly forward, keeping your spine straight.
Triceps stretch – 4-5 times on each side. Raise your arm, bend it at the elbow. Bring your forearm back. With your other hand, apply gentle pressure to your elbow, stretching the muscle.
Shoulder rotation - 12 times forward, 12 times back.
Stretching the pectoral muscles – 8-10 times. Put your hands behind your back, rest your hands on your lower back. Fingers should point down. Push your pelvis slightly and push your chest forward.
Stretching the back muscles – 6-8 times. Clasp your hands and place them in front of you. Round your back and reach your arms forward.
Stretching the thigh muscles - 5 times with a 5-second delay. Bend your knee and lift your foot to the level of your buttocks. Hold the sock with your hand and gently stretch the muscle tissue.