Be sure to start your workout with these exercises. They will protect you from injury

Be sure to start your workout with these exercises. They will protect you from injury

Before starting the main part of the exercise, the body needs to be prepared.

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I advise you to start every workout, even an athletic one, with stretching, and then move on to a full-fledged warm-up. I always try to arrive 10 minutes before class to stretch my muscles well. With frequent training without stretching, flexibility starts to decrease: muscles become less elastic and the amplitude of movements decreases.

The main task of warming up is to warm up the body and prepare it for the upcoming workout. This is a very important element that should not be neglected, because the effectiveness of the exercise directly depends on the functional readiness of the entire body. A good and proper warm-up can make the training effective and, most importantly, safe. This part of the exercise should last 10-15 minutes.

What is the right way to warm up?

After a good stretching warm-up is better to start with ankle warm-up, and then move on to light jogging. While running, it is better to perform exercises for about 30 seconds each.

1. Running in a side-step on the left side.
2. Running with a side step on the right side.
3. Step behind the leg on the left side.
4. Step behind the leg on the right side.
5. Circular rotations of the head.
6. Elbow rotation.
7. Warming up the wrist joint and hand.
8. Circular rotations with straight arms forward and backward.
9. Leans forward and backward, to the right and left.
10. Rotations of the body to the left and right.
11. Circular rotations of the pelvis.
12. Leg swings forward.
13. Circular rotations of the knee joint.
14. Stretching calf muscles.
15. Squatting with pushing back the leg.
16. Stretching Achilles tendon.
17. Lunges.

After such a warm-up, you can safely proceed to training.

What is the danger of not warming up?

The most common problem is the stretching of ligaments. A very unpleasant and painful syndrome, because of which athletes fall out of training for a long time.

An even more serious problem is joint injury. If you exercise on a “cold” joint, there is a high risk of damaging it. The danger lies not only in the duration of recovery, but also in the fact that the injured joint will remind of itself constantly. Knees, ankles, shoulders and hips are often affected due to incorrect loads.