10 simple exercises we often forget about

10 simple exercises we often forget about

They will warm up your body before your workout and protect you from injury.

Warming up is a very important part of your workout. Before the main activity, the muscles need a good warm up and preparation. Gradually increasing the load will minimize health risks and make the workout more effective.

Tréner behu a fitnes tréner svetovej triedy

Warming up activates the body, increases the effectiveness of the workout and helps to avoid injuries. You should start from simple to complex. All movements should be performed slowly and deliberately with the maximum possible amplitude, it is important to control every muscle.

Elbow rotations

Technika

• Stand, arms out to the sides.
• Slowly rotate the elbows first inward and then outward.
• Pohyby opakujte 15-krát v oboch smeroch.

Rotations with hands

Technika

• Stand up straight, stretch your arms out in front of you.
• Raise the arms up and lower them down through the sides.
• Cvičenie opakujte 10-15-krát.

Exercise on the shoulder blades

Technika vykonávania

• Starting position – stand with straight arms in front of you.
• Move the shoulder blade first to the center of the back, and then back.
• Pohyb opakujte 10-15-krát.

Side bends

Technika

• Stand, raise the left hand up, the right hand can be placed on the waist.
• Bend to the right side.
• Perform the movement 15 times, and then change sides and repeat all over again.

Turns of the body

Technika

• Stand, arms to the sides.
• Make turns with the body, the pelvis is not involved. Do 10-15 times in each direction.
• Then increase the amplitude of movements, involving the hip joint, do another 10-15 repetitions.

Forward bends

Technika

• Stand up straight. Hands on the waist.
• Bend down and reach with straight arms to the floor, knees do not strain.
• Vráťte sa do východiskovej polohy.
• Urobte 10-15 opakovaní.

Cat

Technika

• Get on all fours, put your palms under the shoulders, knees – under the pelvis.
• Bend the back, rounding the thoracic region.
• Then round the back, lowering the shoulders.
• Urobte 10-15 opakovaní.

Lateral steps

Technika

• Stand up straight.
• Take a step to the right, pulling the pelvis back and transferring weight to the right leg. Make several such steps to one side.
• Then perform the same movements in the other direction.

Zahrievanie nôh

Technika

• Stand, feet together.
• Rise on your toes, lower back to the starting position. Repeat 10-15 times.
• Stand up again, transfer the weight to the heels, lifting the toes. Return to the starting position. Repeat the movement 10-15 times.
• Roll from toe to heel 10-15 times.

During the exercises do not hurry. The complex is aimed at preparing the body for training, not at its load.