Warm up before training at home for beginners

A healthy lifestyle is very useful for all people, since it allows you not only to look good, but also to feel great. Therefore, everyone should think about spending some time on training that will strengthen your muscles, relieve you of excess fat, improve the work of the heart and other organs. However, most people find themselves justified. They do not go in for sports for the reason that going to the gym is expensive, uncomfortable, long and so on. All late return from work and already do not want anything, except for rest. But this is the wrong way, and you can always find time for a little workout. And do not necessarily sign up for the gym, because you can train at home. Only here you need to be extremely cautious, since you will not have a coach who will show you everything and explain, and many people can get injured after the first lesson. The main reason is the lack of warm-up. But warm-up is the most important part of training, it tones your muscles, warms and stretches them, allows the heart to adapt to increased loads. In general, this is an incredibly useful thing. And in this article you will learn how to look like a standard warm-up before training at home.

Slopes forward

The warm-up before training at home should consist of a set of different exercises, each of which must be performed a short time. For example, it is recommended to start from the forehead from the standing position. You need to bend at regular intervals and touch the fingers of the floor between your legs, placed on the width of your shoulders. Do this exercise is recommended for about thirty seconds, after which you can immediately move on to the next. As you understand, warm-up before training at home does not mean big gaps between exercises, as each of them is done very quickly.

Lifting the knees

The next thirty seconds from which your warm-up will be composed before training at home should include lifting the knees from the same standing position. Only this time your legs should not stand on the width of the shoulders, and together - so you can achieve a good stretching of the muscles and calmly keep the balance, standing on one leg. So, start by lifting one leg up, bending it in the knee, while grasping the knee with both hands and press against you. Initially, you can feel unpleasant sensations that will pass almost immediately. This means that your muscles were not ready for serious exercises, but warm-up for them will prepare them. Change your foot and repeat this procedure several times. Warm up before the training at home for girls can end this. Guys can also try to complicate themselves by using weighting agents.

Slopes sideways

The warm-up before training at home for men can differ from that offered for women, because often people of different sex work on different muscle groups, and also need different loads on these same muscles to warm them up. But the exercises in general will be the same to them, just men, where possible, can complicate the process, and where this does not happen, use additional accessories, such as weighting or dumbbells.

But it's time to return directly to the content of the workout itself. The next exercise will take you the same thirty seconds, and here you need to carry the slopes sideways, without taking your feet off the floor. This will allow you to warm up the oblique muscles. To complicate the exercise, you can use the following method: when tilting sideways, raise the opposite hand over your head, while doing not one but two springy slopes before returning to the starting position. That's how the warm-up should take place before training at home. Photos of various sports professionals can help you understand what you need to strive for and how to perform exercises.

Circular motion with hands

What else is the warm-up before training at home? The warm-up is already over, but there are still enough exercises to help you warm up your muscles before training. Now came the turn of the shoulders, which can also be a great load. To stretch them, you need to rotate your arms both forward and backward. You can do this one by one, or you can complicate your task by rotating with both hands simultaneously. This exercise should not cause you special difficulties, but then you will be grateful to him, when after heavy loads on the shoulders they will hurt much less. A warm-up before the training at home for girls can also include this exercise, as it is offered to perform even first-formers in physical education classes.

Body Lifts

The warm-up before the training at home for beginners must necessarily include an exercise that will warm up the muscles of the press, since this is a very important group of muscles. They participate in almost all exercises of the training, so the press needs to be strengthened in the first place. This exercise should be performed already for a longer period of time - about two minutes. You need to lie on the floor, stretch your legs, then lift the body and look at the toes of your feet. This will have a slight effect on the muscles of the press. If you do not feel any effect on your press muscles, you can gradually increase the angle of the hull lift. Here everything depends on your individual characteristics. You can even lift the case to an angle of ninety degrees, then reach for your toes with your fingers if you feel that you are capable of it.

Lifting the body and head

Exercise will be similar to the previous one, only this time you need to lie on your stomach and lift at the same time and head with shoulders, and one of the legs. It is recommended to perform this exercise less than the previous one. The ideal time will be about sixty seconds. If you think that one leg is not enough, you can raise both at once both and keep them in the air for the maximum possible time. Then you can start placing your hands in the sides or even fold them behind your head, but do not overdo it. Remember that this is a warm-up, and not the training itself, and your task is not to develop the muscles, but only to stretch them.

Rise of the leg

The next exercise should also be performed within a minute and also from the prone position. Only this time you will need to lie down on your side, putting one hand under your head to keep it on weight. The essence of the exercise is that you lift one leg up, hold it in the air and lower it back. Do this for thirty seconds, then turn over on the other side, take a similar position and lift the other leg.

Push ups

Another exercise that will help you to properly warm up and warm up the muscles of your body is push-ups. Only you again need to remind yourself that while you are not doing full exercise, but just warming up. Therefore, limit yourself to one minute, take your time and do not overdo it. Take a position that will be most comfortable for you, and do push-ups at a free pace. This exercise affects just a few muscle groups, some of which you have previously mapped before, so there is no danger that you will put too much strain on them.

Completion of training - cardiovascular

The last and final stage of the training will be slightly different from the previous ones. All the exercises done before were designed to make your muscles warm, warm, stretch properly, and then you can strain them without the danger of damage, stretching or rupture. But this is not all, for which the warm-up is. As it was said earlier, during heavy exercises, not only your muscles, but also the heart (which is also a muscle) are seriously affected. But you will not be able to stretch it in standard ways, so you will have to resort to a special training session, in front of which there is a cardio prefix. Its essence is to slightly increase the strain on your heart, so that it is ready for the heavy exercises that you are going to perform. Kardiorazminka pretty simple: you need about three minutes alternately run on the spot and jumping. This combination will give you the desired result, and during the training you will no longer experience heart problems, choke, feel chest pain, side, and so on.