Everyone needs a warm-up, without exception. What a standard warm-up should be before any workout, including weight loss workouts.
Stage 1. General body warming up
At the very beginning of training, it is necessary to give the whole body a small load in the form easy jogging or walking if running is difficult. You can also ride a bike. Depending on your physical characteristics, this warm-up phase should take 5-10 minutes, and for a bike ride at least 15-20 minutes. The lower the intensity, the longer you need to move. During this time, the muscles will warm up a little so as not to overtighten them during the second stage of the warm-up, and the heart and lungs will also enter the mode of operation.
Stage 2. Stretch marks
An obligatory warm-up phase, which is designed to make our muscles more elastic and raise their temperature.
When doing the exercises, you should adhere to the basic principle - we warm up, starting from the legs and ending with the head. This is done primarily in order not to forget a single muscle and gradually moving up to stretch every joint of your body.
If the aerobic part of the warm-up was not carried out before stretching, that is, you could not run or at least walk, then it is better to start the warm-up from the head.
More articles that may be useful to you:
1. How long should you run
2. What is interval running
3. How to cool down after training
4. Running Leg Exercises
Basic stretching exercises:
Tilts, reaching with hands to the floor... In this case, the legs should not be bent at the knees, and with your hands you should strive to reach at least the shoes. There are several ways to perform the exercise. Just bend over and reach for the ground. Bend over and try to lower your arms as low as possible with small jerks. Or you can simply grab the part of the legs that you are reaching with your hands and hold on in this position for a few seconds.
Twine... We pull straight and side twine. It doesn't matter how low you sit, as long as your legs stretch.
Knee rotation... We put our hands on our knees and begin to rotate simultaneously in one and the other direction.
Foot rotation... We put one foot on the toe and begin to make circular movements with the foot of this leg.
Rotation by the pelvis... When performing the exercise, it is necessary to strive so that the shoulders remain in place, and only the pelvis rotates with the greatest possible amplitude.
Torso rotation... In this exercise, on the contrary, it is necessary that the pelvis remains in place, and only the torso rotates.
Hand rotation... It all depends on your imagination. You can rotate your arms at the same time, in turn, or rotate your shoulders, spreading your arms to the sides.
Finishing the exercises rotating or tilting the head.
In addition to these exercises, there are hundreds of others, but, in general, they stretch the same muscles.
Stage 3. Running exercises
If your workout promises to be intense and based primarily on running, then you should definitely complete a set of running exercises.
To do this, choose a flat surface, 20-30 meters long, and perform the following exercises:
Light jumps... To do this, on toes, make light jumps, pushing yourself forward. Not up.
Running with side steps... Everyone knows how to do this exercise from school.
Running with a high hip lift... Do not forget to keep the body straight when performing the exercise, and raise your knees as high as possible.
Shin-overlap running... When your heels hit your heel lightly as you move.
High bounces... We try to push ourselves more upward than forward.
After completing all the running exercises, we accelerate the same distance and you can start the main workout.
Usually, such a warm-up takes 20-25 minutes, that is, after the warm-up, the body will begin to burn fats during the workout, since it spent carbohydrates to warm up the body.
Important! If any of the exercises causes pain, then exclude it from the warm-up. Also, do not forget that the colder it is outside, the longer and more thoroughly you need to stretch your muscles. In winter, the warm-up can last 40 minutes.
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