Warm-up before training at home: video for girls

Why do you need to warm up before training for weight loss?

Preparation is the key element of the lesson. Warming up before training at home or in the gym helps to gradually increase your heart rate, reaching a working rhythm. Those who warm up have increased blood circulation in their ligaments, muscles, and tendons. This way you can catch the right moral attitude. Benefits of Pre-Workout for Weight Loss:

Metabolic processes are accelerated.
Muscles, tendons, and ligaments warm up and their elasticity increases. The risk of sprains and injuries is significantly reduced.
Adrenaline is released into the blood, making it easier to endure power loads.
The functioning of the cardiovascular system is optimized.
Coordination of movements improves, attention increases.
Blood circulation accelerates, muscles are filled with nutrients, valuable oxygen for their work.
Increases endurance.
The production of hormones responsible for energy production increases.

Why do you need a warm-up?

Professional trainers recommend that before engaging in any sport or physical training, you must first warm up in order to prepare the body for more intense physical activity, as well as to improve the effectiveness of the main workout. Typically, this process takes approximately 10–15 minutes.

the nervous system is activated, which helps to increase concentration, coordination and attention during physical activity;
helps strengthen the cardiac and respiratory functions of the body. Thanks to this, metabolic processes are enhanced and the body tissues are more actively saturated with oxygen, which eliminates the lack of oxygen during basic sports activities;
helps the production of hormones involved in metabolic energy processes;
prevents overheating during the main workout, as it triggers the thermoregulation mechanism in the human body;
warms up the muscles, increases blood flow in them, which helps to increase contractions of the muscular system, and this reduces its fatigue.

Did you know? Researchers have proven that a warmed muscle is almost 20% stronger than an unwarmed one.

The dangers of not doing warm-up exercises

The vast majority of people immediately begin intense training to lose weight, without preparing, which is completely wrong. Consequences of exercising without warming up:

Sprained ligaments are problem #1. Such an injury causes a lot of pain and forces you to give up training for weight loss for a long time (up to 1-2 months).
A sharp rise in pressure. The symptom indicates harm to the body, both for hypertensive and hypotensive patients.
Joint injury. Requires a long recovery, and subsequently constantly makes itself felt. Unwarmed joints are very easy to damage when training for weight loss, especially the hip, knee, shoulder and ankle joints.
Dizziness and fainting due to increased stress on the heart.

A set of dynamic warm-up exercises to prepare for training 2

Running time: 5 minutes

The biggest mistake in training is not doing a warm-up. Everyone needs it, regardless of their goals: build muscle, lose weight, keep yourself in good shape, etc. Below we'll show you how to warm up before running or strength training using dynamic movements that will help you warm up properly and avoid injury.

Equipment: not required

Suitable for developing strength, flexibility of muscles and ligaments, joint mobility when performing movements.

Instructions: Complete the indicated number of repetitions for each movement and move from one exercise to the next, without stopping to warm up and begin to exercise the entire body muscles.

Hamstring stretch

Technique: Start in a kneeling position with one knee bent and your foot flat on the ground in front of you; Bend your back knee and place it behind you. Both elbows will form 90 degree angles. Start by rocking back and forth, bending deeper at the front knee. Do this five to six times. Then move your front leg at a right angle from your body and repeat the movement. Move your front leg away from your body and repeat. Then move your leg diagonally. Perform the same movement on the opposite side. This is one repetition.

Stretching the hamstrings and inner thighs

Technique: Start on all fours. Extend your right leg to the side. Push your hips back until your butt touches your left leg, then walk your hips forward until your body forms a straight line from head to knee. This is 1 repetition.

Do 10 reps on each side.

Warm up the hip joint

Technique: Start on all fours. Bring your left knee toward the floor. In a controlled manner, circle it from your left elbow, then up and out to the side at hip level, then back until your quadriceps is parallel to the floor.

Perform 10 repetitions on each leg.

Shoulder stretch

Start the technique on all fours. Slide your right hand along the floor behind your left wrist until your shoulder rests on the floor. Reverse the movement and raise your right arm into the air, turning your head to look up.

Do 10 reps.

Full body stretch

Execution technique: first stand, and then begin to lower yourself to the plank position on your hands. Raise your right leg, extend it behind your hand, and lunge. Touch your right elbow. Rotate your torso to the right and raise your right arm into the air. Return to the starting position.

Complete 10 reps.

Side Lunges with Knee Raise

Technique: Start in a standing position. Step sideways with your right foot, push your hips back, and lower your body until your leg is bent 90 degrees. Shift your weight to your left leg. Return to the starting point. This is one repetition.

Do 10 reps on each leg.

How to properly warm up before training

A simple complex will help you warm up as effectively as possible before exercising for weight loss. Take advantage of expert advice:

Warm up from top to bottom: neck, shoulders, arms, chest, back, core muscles, legs.
Choose a dynamic, but not exhausting pace. You need to warm up gently, prepare for intense work, ensuring weight loss. The body should feel warm, but not uncomfortable. It is better to start with reasonable loads, slowly, gradually increasing the speed, intensity and range of movements.
If you have to warm up before working out at the gym, replace your usual cardio by running on a treadmill or working out on an elliptical machine. Start at a slow pace so that your heart rate rises gradually.
The optimal warm-up is dynamic, not static exercises. Statics are suitable for cool-down - muscle stretching, completing a workout for weight loss.
Avoid sudden movements, jerks, perform exercises smoothly.
Monitor your feelings. Avoid pain and discomfort.
If it’s cool (this happens not only during outdoor exercise, but also often indoors and in gyms), dress warmly or increase the warm-up period to 20 minutes. Remember that muscles cool down quickly.
If on a particular day you plan to work out one part of the body much more intensively, focusing on a block of exercises, then during the warm-up, pay increased attention to it. For example, when planning workouts to lose weight in your legs, thoroughly warm up your knees, hip joints, and shins.

How to properly warm up before training

Dynamic stretching improves flexibility, regulates blood flow, reduces the risk of injury, and reduces the time it takes for muscles to recover. Simply put, the workout will be easier, and the results will be noticeable faster. This warm-up consists of 3 stages and will help you speed up your heart rate, prepare your muscles for stress and tune in to the desired rhythm.

Switch On: Activating the Nervous System (Exercises 1-3)

Even if you are mentally ready to lift as much weight as possible, your body needs a little more time. When you first enter the gym, the central nervous system, which actually controls all movements, is in “energy saving mode” (this is due to the whole day spent at the computer or in front of the TV). So first, your brain needs to signal your body to get ready for explosive activity. These coordination exercises will instantly “wake up” your nervous system, speed up your heart rate and increase your body temperature. And as a result, the muscles will respond better to the load you give during training.

Full and complete: muscle involvement (exercises 4-6)

Now that your heart is pumping at the right pace, it's time to strengthen weak and rarely used muscles: buttocks, abs, hip flexors and lower back. These stabilizer muscles regulate the position of joints during movement. By forgetting to stretch these muscles, you increase the risk of injury.

And a little more: dynamic mobility (exercises 7-9)

And at the end of the warm-up, you will increase joint mobility and flexibility of large muscle groups from crown to heels. And this is very important: if the muscles are stagnant, frozen, then training turns into a fight with oneself, and not burning calories.

Cardio exercises to warm up muscles before exercise

Special elements are needed to increase blood circulation, increase body temperature, and prepare muscle fibers for stretching. The entire approach takes 1–2 minutes, one exercise is performed from half a minute to 45 seconds - actively, at a fast pace. The complex looks like this:

Walking with knees raised. Bend your arms. Take deep steps in place, touching your knees to your elbows each time.
Stand straight with your hands at your waist. Lunge to the side with your left leg while simultaneously raising your arm and bending slightly at the waist. Repeat for the right side.
Finish your warm-up with an intense run in place.

The second block of cardio exercises is performed after stretching and takes 2–3 minutes. Elements are performed for 40–60 seconds at a fast pace. Procedure:

Run in place.
Jumping rope (you can imitate them without sports equipment).
Energetic jumping. Once - spread your legs to the sides, raise your arms above your head and clap. Two - feet together, arms along the body.
Run in place, raising your knee to waist level.

Joint warm-up

Gymnastics to activate the work of tendons, joints, ligaments, and improve their mobility will help to work the periarticular muscles. Each exercise is repeated 10 times (if necessary, 5 times for each side):

Stand straight, feet slightly wider than shoulder-width apart, hands on your waist. Rotate your head along the trajectory left-down-right and in the opposite direction, without throwing it back.
Stand straight with your feet shoulder-width apart. Make 5 circular rotations with your shoulders forward and backward.
Make energetic turns of your head left and right.
Standing straight, spread your arms to the sides. Bend your elbows. Make 5 rotations towards yourself and 5 away from you.
Place your feet wider than your shoulders. Spread your arms to the sides and do 5 rotations forward and backward.
Clasp your hands in front of you. Rotate your wrists, alternately bringing your left and right hand up.
Feet wider than shoulder width, hands on waist. Rotate your pelvis clockwise, then in the opposite direction.
Stand straight, feet together, hands on your waist. Raise your left leg bent at the knee, take it back and place it on the floor. 5 reps on each side.
Stand up straight. Rotate your knees clockwise and counterclockwise, placing your palms on them and bending them slightly.
Stand straight with your hands at your waist. Lift your left foot off the floor and rotate clockwise and counterclockwise. Repeat with the other leg.

Warm-up stretching exercises

These are elements to give elasticity to muscles. A set of exercises for warming up (perform 15–20 seconds each):

Place your feet shoulder-width apart. Bring your arms back to your sides, then cross them in front of you.
Stand up straight. With your left hand, grab your right hand at the shoulder and pull it towards you. Repeat for the other side.
Stretch your triceps. Raise your arms above your head. Bend them at the elbows and bring them back. With your right hand, pull your left (just below the elbow) and vice versa.
Stand straight with your feet wider than shoulder-width apart. Perform tilts left and right. Stretch together with your arm straight.
Place your feet slightly wider than shoulder-width apart and spread your arms out to the sides. Make a "mill". Bend over, touching your left palm to your right foot and vice versa.
Place your feet shoulder-width apart and place your hands on your knees. Squat down deeply. Slowly return to the starting position, arching your back strongly.
Spread your legs wide. Place your palms on your knees and do a light squat. Bend over, turning your left shoulder toward your right knee. Repeat on the other side.
Stand up straight. Lunge backwards with your left and right legs alternately. At the same time, place your knee on the floor and clasp your hands in front of you.
Lunge back with your left leg straight. Place your palm on the floor near your supporting foot. Turn your torso and raise your right arm up. Repeat on the other side.
Place your left foot in front of you on your heel. Bend your right knee. At the same time, move your hand backwards in a circular motion and touch your left toes with your toes. Return to the starting position. Repeat on the other side.
With your right hand, hold on to some support (chair, edge of a table, machine). Bend your left leg back and catch it with your hand. Using springing movements, pull your foot towards your buttock. Repeat on the other side.

How to end your warm-up

The last stage of warming up is restoring breathing. Completes in 1–1.5 minutes. Choose one of these exercises:

Inhale – pull your arms up through extension to the sides. Exhale – lower your arms and do a light squat.
Inhale – raise your arms up to your sides. Exhale – bend forward with straight legs.

Warm-up structure

The optimal warm-up takes 15-20 minutes and includes 4 types of exercises that warm up and prepare the body.

Cardio warm-up

These are intense, quick exercises to warm up the entire body.
At home, running in place, jumping with clapping overhead, and jumping rope are suitable.
If you have an exercise bike or punching bag, you can use them.
When performing this part, the body should warm up well and the pulse should increase.
The whole complex takes 3-5 minutes.

Rotations

Rotations help to develop stagnant joints.
Each individual joint of the body is warmed up, starting from the head and moving lower and lower.
Joints such as the neck, shoulders, elbows, hands, and knees must rotate.
You also need to twist your body, work your lumbar region, ankle and fingers.
The joints less involved in training are not warmed up as actively as all the others, but are not completely excluded from the complex.
Rotations take 3-5 minutes.

General exercises

General exercises include 2-3 sets of simple movements.
The main thing is to simply develop the muscles, but not to load them.
This can be swinging your arms, legs, light squats, push-ups.

Stretching

The final exercises are muscle stretching.
It will prepare the ligaments and muscles for physical activity and make them more elastic.
The main exercises in this form are bending to the side, to the legs, bending the back back, lunges and rolls.
Total duration 3-5 minutes.

All exercises should not be complicated, performed easily, without overloading, but only working on each individual area of the body.

Any warm-up must comply with important rules:

Exercises should cover the entire body.
The pace must correspond to the body's capabilities.
Rest between sets for no more than a minute.
Exercises should not put too much strain on the muscles.
All movements should be performed gently, without sudden jerks.

Why do you need a warm-up?

Firstly , a warm-up is a warm-up and stretching of all joints and muscles before intense training, and therefore a lower risk of injury and no pain after exercise.
Secondly , bringing the pulse to the desired, “effective” pace: up to 90-100 beats per minute;
Thirdly , after 10-15 workouts, the level of adrenaline in the blood increases and overall metabolism accelerates;
Fourthly , a few simple exercises before the main complex help to “tune in” to the lesson.

Therefore, no matter what your main pastime in the gym is: whether you do boxing, step aerobics, CrossFit or lifting iron - always start your workout with a warm-up, and you will see how your results improve.

Interesting Previously, many researchers claimed that the best time for training is from 16 to 19 hours (working hours). However, recently, to the delight of all working fitness enthusiasts, it was proven that the body can adapt to any rhythm and time of exercise.