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What's the warm-up supposed to look like?
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1. What is the meaning of the word "extra_id_0"?
A warm-up is a complex of increasingly intense physical exercises that are performed before proper training. It is designed to prepare the body to perform movements safely and effectively during training.2. What's the warm-up supposed to look like?
In addition to short aerobic training, there are also so-called general exercises. This set may look as follows: circular movements of the head in one direction and the other in the other direction; rotational movement of the forearms, first to one direction, and then to the other;3. Is that why pre-workout warm-up is so important?
Heating also affects the nervous system, as nerve receptors and pulse rate are temperature-dependent and improve when body temperature is higher. Physiological benefits of proper heating: increase body temperature and joint tissue heating; improve blood flow to muscles and the heart.4. A model of warm-up for beginners and mid-careers
The main advantages of such a warm-up are: activation of the muscle groups involved in proper training, for example, a torso gait is a dynamic stretching exercise that activates the muscles of the back, legs and those responsible for stabilization; improvement of joint movement may not be as effective as using the SMR techniques described below, but for many people this will be sufficient;5. For example, a dynamic heating model:
movements with a curve of the cartilage; alternate pulling of the knees to the cage in the front support; ?? waving of the legs forward and backward; ‡ moving the hand over the carpal line in the move; ̊ worm; ̨ deep jump seats.6. This is the maximum heating capacity of the device
It is divided into individual stages, each of which will focus on other areas of preparation for hard work, but it is far more detailed and comprehensive. The warm-up for the advanced person will largely include the exercises mentioned in the previous section.7. Stage I is musculoskeletal relaxation
Self-myofascial release (SMR) can be a very important component of dynamic heating, especially if we are dealing with conditions such as chronic pain, muscle tension or other dysfunctions in certain areas of the body. An example of using SMR techniques using foam rolling on the head muscle.8. Phase II static stretching and dynamic stretching
For example, in the case of a static stretch, the static position should be maintained for 1030 seconds. We call dynamic stretching, for example, moving forward and backward to the full stretch of the final range of motion. Let's try to pick out those muscle groups whose excess tension can cause disruption of the dominant motion patterns in proper training. For instance, the stretching of the dynamic quadriceps muscle.9. Phase III Correction of wrong movement patterns
Properly exercised exercises can eliminate even very serious dysfunctions. Although these may seem simple in appearance, they are very often really demanding. However, keep in mind that these types of exercise are also a burden on the nervous system, and if our exercise pattern is fully corrected, doing them for 1520 minutes will not be a good solution. The next step is to use corrective exercising to correct disorders within different exercise patterns. The prerequisite for their effectiveness is proper exercise, which requires full focus on each repetition.10. Stage IV Activation of the target muscles
Activation exercises are simply another type of corrective exercise, but with a greater emphasis on the intensity of muscle contractions. An example is the activation of the anal muscles. We activate to activate as many motor units as possible of the main groups involved in the exercise, to improve coordination between the groups and to protect against injury (activation of muscles that provide adequate stability).11. Phase V Improvement of movement patterns
In this phase, we need to prioritize the patterns that matter most to us. When you're training the upper body, the push and pull movements will dominate the heater. The goal of this phase is to try to perform each pattern perfectly, without any discomfort or pain. For example, in the lower body workout, we'll focus on improving the grip, hip hinge, and heel. People who don't have any major problems with movement patterns should focus on their long-term maintenance. In some people with very severe dysfunction, even all patterns can be disturbed, causing a large amount of heating.12. Stage VI activation of the central nervous system
Let's remember that this is still a warm-up, not a proper training. Each movement should be directed to the most explosive concentric phase possible. Will such warm-ups not last 30 minutes or longer? There's also no obstacle to linking the individual phases together. Such a connection can be a deep seat using a mini-band rubber over the knees. The last step of the warm up is to prepare the central nervous system for explosive movements, that is, those that will be active in the most appropriate training.
