How to exercise at home? Strengthening joints and ligaments in self-isolation

You’ve probably heard that warming up is the key to everything. It is useful to do it before the main training session to avoid injury during the exercises, and in the morning to energize yourself for the whole day. However, many people continue to neglect this type of training and do it in vain – we have seen it for ourselves.

During the time of self-isolation “Championship” decided to support all lovers of active lifestyle and launched a series of free functional trainings. They help to work out various muscle groups, stretch and improve sports skills without leaving the apartment. Classes are held every day, from 11:00, in the format of live broadcast on our official page in “VKontakte”.

During one of these trainings we paid special attention to advanced exercises. Together with the instructor of the program and an experienced athlete of New Balance team Vladimir Ivanov we understand how to properly conduct warm-up at home and why it should not be neglected. And, of course, we share with you the last session!

What is a warm-up and why is it so important?

A warm-up is a set of simple and accessible exercises that are designed to develop mobility of joints and ligaments. It helps all muscle groups to prepare for further work, to avoid painful sensations during the main workout or an eventful workday. In addition, charging is a good activity that will make your quest for a perfect body more productive. Therefore, you should definitely not exclude it from your workout plan.

Vladimir: Warming up is the key to a successful workout and reducing the number of injuries for athletes. In addition, it is a great exercise that will give you vigor for the whole day, help you burn 150-200 calories and be active.

For such training you do not need equipment, all exercises are performed with your own body weight. Additional weights are better not to use, as we pursue the goal of thoroughly stretching all the muscles, not to pump them up. Do not need and special physical preparation, you can do absolutely everything: both children and people of older generations.

How to properly conduct charging at home?

Warm-up includes fairly easy exercises that do not require knowledge of specific techniques, so it is difficult to make a mistake in them. The main thing is not to hurry and breathe evenly. Exercise can be divided into several basic blocks that gradually work all muscle groups.

Vladimir: It is better to start with exercises for the neck muscles and finish with the feet to work all the “floors”. We start from the top and move down: neck, shoulders, arms, arms, body, pelvis, knees and feet. This is the basic principle of exercise.

The ideal duration of training is determined depending on your goals. If morning exercise acts as your main physical activity, it should be advanced and take you more than half an hour. If after warming up you are going to have a full-fledged workout, you can spend much less time on warming up.

Vladimir: An advanced warm-up should rather be done as an exercise and it will be very long before the workout. Therefore, it should be cut in half and choose your favorite exercises for all joints and muscles. The duration of a normal warm-up is 8-10 minutes, and the duration of our workout is 35-40 minutes.

What results should we expect from an advanced warm-up?

To see progress, it is best to perform the exercise 3-4 times a week or every time before the main workout. However, from the warm-up itself, you should not expect exorbitant results in the form of increased muscle mass or weight loss by dozens of kilograms. But we can say one thing for sure: if you do it regularly, you will feel more alert, make your joints and ligaments more mobile and elastic.

Vladimir: Any exercise is already a positive result, I think. And if you do not have enough load, it is worth doing a couple of rounds of OFP or training with improvised means, which I did.

And still the main thing after the workout, according to our expert, is a smile. So smile and be healthy.