How to warm up, if ...
- You have high blood pressure or you have recently suffered a serious injury. In this case, the general recommendations do not work. Choose the optimal load you can only a doctor!
- You have low blood pressure (hypotension). It often happens in girls who are addicted to diets. It is important for them to warm up in a sparing mode. That is, before jogging or fitness, resemble a quick step, and do not run or jump over the rope. And the lessons themselves are best transferred to the second half of the day.
On the warm-up become!
In any warm-up and hitch, four elements are important: duration, intensity, sequence of exercises and type of load.
Element one
Duration. Ideally, a warm-up should be given 25% of the time of the whole workout. If you are engaged in an hour, then you need to spend at least 15 minutes to warm up your muscles. One and a half hour sessions will require a longer workout: at least 22-23 minutes. " In addition, the duration will depend also on the age and temperature at which you are engaged. Every 10 years, add five minutes to it, that is, after thirty you need to warm up for five minutes longer than in 20, and after forty - for as long as 30 minutes. If you train outdoors in cool weather, then add to them 5 more minutes.
Sequence of exercises
First, it is necessary to warm up small groups of muscles, and then large ones. For example, if you are running, first you have to stretch your feet, legs, and only then - the muscles of the hips and pelvis.
Intensity
The main indicator of the intensity of the warm-up is the pulse rate. To calculate the optimal warm-up pulse, measure the number of beats per minute in a quiet state and add to it 10. If the pulse at rest is 65-75 beats per minute, then during warm-up it should not exceed 75-85 strokes. There is a more accurate indicator. He takes into account age, which is especially important with cardio training. Determine the maximum pulse (according to the formula 220 minus the age), multiply the resulting number by 0.5, this will be your optimal warm-up pulse. In warm-up, the main thing is not to overdo it.
Type of load
It depends on the training. For example, before jogging on the street it is important to warm up the large leg muscles, so most of the workout should be given to light cardio. In the beginning of training with weighting it is better to make a couple of approaches with a light weight on those muscle groups that you are going to work through. Well, before swimming in the pool, it's ideal to do light exercises for all muscle groups. It is also important to remember that warm-up does not involve stretching exercises: insufficient heated muscles can be injured.
Cool the heat
Hold a hitch by the rules easier than warm up before training. The duration and intensity are the same as for the warm-up. Graduation is better than light cardio, and after that, stretch all the muscles. Aerobic exercise will help restore the pulse, and stretching will relieve muscle tension. If you are exhausted for training, the time for a hitch can be shortened: just resemble a quick step to restore the pulse, and perform a couple of stretching exercises.
Exercises for warming the muscles of the calf and feet
Stand up straight, place your right foot on the toe. Make 20 movements clockwise and counterclockwise. Change your foot and repeat the exercise. Stand upright, close your knees (the exercise can be done from the position of the foot on the width of the shoulders). Put your hands on your knees and make them 20 rotations in and counter-clockwise.
Exercises to warm up hands and hands
Stand up straight, hands forward. Squeeze and unclench your fingers, gradually increasing the tempo. Put your hands down and shake them. Repeat 1-2 minutes, rotate with brushes. Repeat the exercise for the elbows and shoulders.
Stretching exercises
Stand upright and put your hands down. Place your right palm on top of your left and gently push it down. Hold for 20-30 seconds. Change your palms. Bend your right arm at the elbow and get her by the shoulder. Grasp the left hand with your elbow and gently pull it. Hold in the final point 20-З0 seconds and change hands. Do 4-5 repetitions for each hand. Sit on the floor, knees bend, feet on the floor. Split your knees to the sides and, pressing your elbows on your legs, try to lower them even lower. Linger in the final point for 20-30 seconds and repeat the exercise 4-5 times. Sit on the floor, stretch your legs, you will rest against the wall, keeping an angle of 90 ° between your legs. Stretch to the left toe, hold for 20 seconds. Perform the exercise on the other side. Repeat 4-5 times for each leg. Stand up straight and bend forward. Hold in the final point for 20-30 seconds. Repeat.