How to warm up muscles before training exercises, warming ointments?

In the article you will find two sets of exercises to warm up before training. As well as a list of sports warming ointments and tips on a snack before classes.

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Warm up before training at home: What to do if you don’t want to do morning gymnastics?

All unanimously say that physical exercises in the morning are very cool. But in reality, the fact that you need to not only wake up, but also immediately take up difficult exercises, can repel the desire and get up and engage. What to do?

Coach Igor Obukhovsky He tells on his YouTube channel how to make morning warm -up before training not only useful, but also pleasant. This whole set of exercises is made from a lying or sitting position, and you can start it right in bed. Igor Obukhovsky is a star Ukrainian coach. He helped to lose weight to participants in a television project "Concreted and happy", and also leads Internet marathons for those who want to lose weight.

Pleasant warm -up before training

Exercise 1: First you need to stretch. Pull the socks on yourself, bend slightly in the lower back, stretch your hands over your head, and stretch in different directions.

You can feel a pleasant stretching of all the muscles of the abdomen and lower chest - from the solar plexus to the lower press. The palms over your head can be folded with a “boat” or put one on the other (then you need to change your hands). Exercise once or twice.

Exercise 2: Put out one and second leg in turn. Be sure to leave the feet straight. Pull one leg on yourself, slightly raise it in the hip joint and bend the knee a little. Pull the second leg towards yourself. Change your legs. Repeat the exercise four times.

Warm up before training: take turns pulling the legs with a straight foot to us

Exercise 3: We bend the lower back. Such a warm -up before training suggests that you can do it lying in bed, although on a gymnastic rug on the floor it would be more convenient. So, first you need to freely spread your hands, stretching them along the body. Rely on the lumbar spine and try to raise the tailbone a little. Then smoothly raise your arms and stretch them behind your head, at the same time lower the pelvis and coize in the lower back. Repeat this exercise twice.

Exercise 4: We swing on a rounded back. Pull your legs under you, bending them at your knees, grab your legs with your hands just below the knees. Bend your back, pulling the chin to the knees slightly. Little by little start to swing back and forth, gradually increase the amplitude. You can perform seven to eight such swaying movements. As a result, you must rise and sit down, crossing your legs in front of you.

Exercise 5: This warm -up before training at home involves not only attention to the muscles, but also relaxing breathing exercisesto tease and tune in to a new day. Sit and cross your legs in front of you. Pull up the crown so that there are no clamps in your back. Put your hands in any position convenient for you. You can put them on your knees, rest on the floor behind your back or put your palms on the ankles. Make calm slow breaths through your nose and slow exhalations through your mouth. Repeat five times.

Exercise 6: You need to very gently stretch the muscles of the neck. Do it tilt of the head to the side, Pull your ear to shoulder, but do not make too much effort. Warm up before training we assume smoothness and soft movements. Synchronize your movements with breath, put your head straight, take a breath, and tilting it to the shoulder - exhale.

Exercise 7: Continue to sit, crossing your legs in front of you. Make a few breaths and sharp exhalations.

Exercise 8: We make circular rotations with our shoulders ten ago, and then ten forward. Almost every warm -up before training at home includes such a movement. And this does not mean that the exercise is very common, but that it is effective.

Warm up before training: circular movements of the shoulders

Exercise 9: We draw a semicircle with your head. We bend your head down, and draw it a semicircle from one shoulder to another. Try to make movements smooth and confident. Repeat this exercise 5-6 times.

Exercise 10: We stretch the front muscles of the neck. To do this, you need to stretch your face and chin up. Try to strain only your neck, do not throw your head back.

Exercise 11: Turns back. Sit down, freely crossing your legs in front of you. Put your right hand on the left knee. With your left hand, lean about the floor behind your back. Reach up - this is important! Make a soft turn back, bending the spine so that your gaze is fixed on the items that you have from behind.

Exercise 12: We bend your back. Put your hands just above the ankles, deviate back, and then bend your back. Repeat the exercise twice.

Warm up the muscles before training: pay attention to the back

Exercise 13: Another exercise to stretch the muscles of the back. Close your arms into the lock and stretch them forward, opposite your chest. Prugge your back. Then raise your arms up and bend your back. Repeat the exercise two or three times.

Exercise 14: This exercise is useful to remove the clamps in the chest area. First, raise your hands up and widely spread them to the sides, as if “open” the chest. After that, close your hands into the lock behind your back and bend your chest forward.

After this complex, the warm -up before training at home, smoothly flows into a short complex of more complex exercises. The coach offers to perform push -ups from a position on the knees, simple twisting and other movements that are suitable for useful and not tiring charging. All these exercises, you can see in the video.

Video: Morning exercise that you want to do

What is before training, and what do fitness trainers eat before training?

What is before training and whether it is at all before training is a question that is not a strict answer. You need to pay attention to your well -being and listen to your desires. The only thing is that your a snack contained carbohydrates, because this is a quick source of energy. Products in which there are carbohydrates. These are all cereals, sweets, sweet fruits. And it is advisable to make a snack no later than 20 minutes before training.

Below are examples of what is before training, from the famous coach and video of the blogger Casey Ho:

Option 1: Chicken eggs, avocados, fried mushrooms and seaweed or greens.
Option 2: Sweet berries, strawberries, grapes and mulberries are suitable.
Option 3: In general, very satisfying, for those who are very hungry. These are turkey, mushrooms, potatoes and vegetables. The only thing is that it is better not to fry, but to bake in the oven.

Warming ointments for muscles before training

Warming ointments for muscles reduce the risk of getting stretching and joint injuries during sports. They also allow you to work more productively, because warming up the fabrics, They improve blood circulation in them and that means that muscles and joints will be able to work in full power. Before using medicines, you should consult a doctor.

Popular warming ointments for muscles before training:

Kapiska - This ointment is very concentrated, so you need to use it in very small quantities and thoroughly distributed on the skin. As a result, the ointment is economically consumed. The ointment has a vasodilating and warming effect. It is recommended to be applied half an hour before training, for the prevention of sprains, to problem areas.
Skipophite - Ointment based on turpentine. Unlike the previous ointment, if you spread it densely on the skin, it does not bake. It has a warming effect, suitable as a warming ointment for sports.
Finalgon - A powerful warming ointment. If you do not want to experience a strong burning sensation, do not apply the finalgon densely on the skin. First try to apply a very small amount.
Nikoflex - A warming ointment that is suitable for those who cannot carry concentrated Capes and finalgon. It has a warming effect, is also used for joint pain and ligaments.

Dance workout before training at home

Do you think how best to warm up the muscles before training? Video blogger Casey Ho He believes that the warm -up before training at home should be not only useful, but also fun. To warm up the muscles before training, do exercises to the music upper Pilates (This is the author's methodology of Casey).

A little about the author: Casey Ho is one of the most popular video bloggers in the world that create homework lessons. And at the same time, it is certified professional coach from Los Angeles. Users note that Casey is similar to a girlfriend who dances in front of the mirror, her movements are very clumsy.

Exercise 1: Put your legs wide enough and make 5 shallow squats. After that, sit down and work a little with the muscles of the legs, making a "spring".

Exercise 2: Lunches forward. Become, spreading your feet shoulder width apart, alternately put forward one or the other leg and transfer the body weight to it. To better warm up the muscles before training, you can spring a little in the lunge position.

Exercise 3: Lunges to the side. Repeat the previous exercise, but the attacks should now not be forward, but to the side. First in one, then to the other. Then repeat the first exercise with squats.

Exercise 4: Wave shoulders. Put your legs wide so that the socks look out. Sit down a little and put your hands on your knees. Make a “wave” in this position with your shoulders. Then jump and make cotton over your head. Repeat the exercise several times.

Exercise 5: Stand in the bar, then pull the right leg under you, bending it at the knee, and raise your right hand up. Turn the body at the same time.

Exercise in the bar — The initial position in the bar

Exercise 6: Steps in the bar. At this stage, our warm -up before training at home smoothly begins to flow into training. It is difficult to stand in the bar, but what if you dance in the bar? Casey Ho suggests taking steps in the bar. First, put one legs sideways and return it to its original position, then another.

Exercise 7: We took steps in the bar, but what about jumping in the bar? Jumping in the bar our next way to warm up muscles before training.

Exercise 8: Planck and squats. This exercise is sometimes called bourgey. It is believed that it trains the whole body and is very useful. In our version, this is rather semibergi, because in the original version of the exercise, while in the bar, we also need to push up, but we do not have this.

Casey Ho suggests completing training dance. At the beginning of the set of exercises from the coach, the track of Pascal Friendships or Friendship is sounded. The lunar gait in all possible variations from a video of a series of this clip can also be a good way to warm up muscles before training.