Warm up

The warm-up is the introductory part of a workout in the gym. It prepares the body for more intense exercise.

A set of warm-up exercises is effective in and of itself. By doing it daily and pairing it with a sensible diet, you will soon achieve results, even if you do not train in the gym (although exercising in the gym will help you adjust your figure faster in those places where it is necessary).

You can learn and memorize these exercises quickly enough, and when one exercise flows smoothly from another, then the whole complex will be performed continuously (This method of performing a sequence of several exercises is called in-line) and look like a single whole.

As in any activity, a warm-up is required, but not any, but able to avoid and protect you from injury. You can not overload yourself with just one warm-up. It takes 10-15 minutes to complete it. Everything is done in a standard position - feet shoulder width apart (!).

Warm-up order:

a) Head

Circular movements clockwise and counterclockwise + tilts to the right, left, forward, backward, diagonally. Standard position.

b) Brushes (the most necessary thing)

Clench into fists and make movements clockwise and counterclockwise, warm up the palms. The brushes should not be cold due to the possible stretching of the tendons, special attention should be paid to the wrists (so far they are not strong with us and therefore any careless movement will affect them - 100% stretch), lock the brushes into the lock, bend them up, down. You yourself should feel that the brushes are warmed up. Standard position.

c) shoulder girdle

Put the brushes on your shoulders - do 10 turns forward, backward. Standard position. Now swing your arms back and forth.

Standard position. Now raise your hands to shoulder level (arms parallel to the body) 1.2 - pull back 3.4 - unfold them and spread them back (remember the wave with your elbow if you want to hit someone).

d) Slopes

Standard position. Hands on the belt. We do tilts to the right and left, forward, backward. Now the same thing, only the hands are no longer on the belt, but follow your inclinations, i.e. we get the floor, left leg, right leg with our hands - warming up the lower back.

Standard position. Hands on the belt. The legs do not move - turning the body to the largest possible angle from the initial position to the left and right. Standard position. Concluding - circular movements of the pelvis clockwise and counterclockwise. Stretch the muscles properly (You should be in some pain - this is a consequence of the fact that the muscles are being stretched at the moment, this is good)

e) Exercise

Spread your legs wider. Lean forward and reach the floor with both hands (as far as possible, try to put both palms on the floor without any tension)

Legs together. Tilt your head to your knees (also as much as you can - it never works right away, your knees will bend a little - it’s impossible to perform this movement ideally), later try to fix this position for 5-10 seconds.

Sit on the floor. Legs together. Make the above movements only from this position - everyone gets it differently. Very well warms up the muscles "Lotus position". Get up. Very good. The workout is almost over.

Stand up straight. Legs together. Make swing movements alternately with your left and right legs forward, taking one or two steps forward. Also make swing movements to the right and left from a standing position.

Squat down. Take your right leg to the right. Slowly shift your center of gravity to it, moving parallel to the floor. Then move to your left foot.

Relax your legs, shake them. The final stage is the feet. Support - any wall. Put your hands on it. Take your legs back. Shift from foot to foot (slowly and then a little faster, but not quite). Walk on the inside of the foot and on the outside. Inhale - exhale. The workout is over. Thank you! You did it - it's not difficult at all.

NO POWER LOAD: pull-ups, push-ups, squats; this is just a warm up.

Performing daily a set of warm-up exercises, you can lose weight and improve your figure. It will help normalize blood circulation and strengthen joints, develop muscle strength and increase their tone. Your posture will improve, your gait will change, and as a result, your figure will improve.

Rules to be followed:

You can not eat shortly before training, and if necessary, then the food should be light and there should be little of it.

If you want to achieve results, practice daily. It will take you 10-15 minutes a day. Do each exercise once at first, and then gradually increase the number of repetitions and sets until you reach the maximum values ​​recommended for each exercise. When you master the technique of movement, try to do the exercise at a higher pace, invest more strength, find your “zest” in each exercise and highlight it. This will increase the efficiency of the complex.

Try exercising without shoes. Working barefoot, you train the soles of the feet: they increase sensitivity, develop a sense of balance, at the same time the foot itself, the toes are trained more effectively, and the ankle joint is strengthened.

At first, do exercises at the support (back of a chair, doorknob, table) to increase stability. Then, when you master the complex, you can abandon the support and perform exercises in a free stance. The impact of each exercise is aimed at a certain part of the body, and if at first it will be difficult for you to perform the exercises technically correctly, then, working without support, you will begin to arch, bend over; that is, to perform compensatory movements, and the muscle group to which the exercise is directed will not train effectively enough. For the same reasons, in the early stages of training, exercises 2, 3, 4, 5 and 6 are recommended to be performed while sitting on a chair.

Exercises for the abdominal muscles are performed at the very end. The sequence of exercises in the warm-up complex corresponds to the principle “from top to bottom” or “from crown to heels”. Exercises for the abdominal muscles are quite difficult and tiring, so they are performed at the end of the complex.

Protect the spine from mechanical damage. When exercising on your back, take care to protect your spine. The shape of the vertebrae, their size and rigidity indicate how vital the mechanical protection of the spinal cord and the nerves inside them is. And even with this protection, your spine needs special attention, so you need a layer between your back and the hard surface on which you lie. Exercises performed while lying on your back should be done on a carpeted surface. Make sure that the mat does not slip when performing movements. When doing exercises on the abdominal muscles, try to press the lower back to the floor as much as possible.

Never exercise through pain. Pain is the body's warning that there is a danger to health. You should stop the exercise and rest, and possibly seek medical attention.

Do not exercise during pregnancy. If you have ever suffered from high blood pressure, heart disease, or other diseases of the internal organs or the musculoskeletal system, do not start training without consulting your doctor

As a result of the warm-up, the current working capacity of the body increases (that is, the ability to perform work of a certain amount at the moment).

Experimental studies have confirmed that without a preliminary warm-up, a person or animal is able to perform much less work than after a well-executed warm-up.

Quite funny are the statements of my students who do not want to warm up before, for example, track and field cross-country, being afraid "to get tired during the warm-up and because of this show a bad result" (!)

The physiological shifts caused by the warm-up do not disappear immediately after it is stopped, but a few more minutes or several tens of minutes remain, depending on the nature of the warm-up (the greater the changes in the body caused by the warm-up, the longer its traces remain). Therefore, you can not be afraid to finish the warm-up 10-15 minutes (and more - up to 40 minutes if the warm-up was intense and long) before the start of the main work, if necessary (usually this is necessary in competitions when you don’t know the exact start time) . If a lesson or competition takes place in cold conditions (outdoors or in a cold hall), then the interval between the end of the warm-up and the start of the main work should be reduced to 5-10 minutes, and after the warm-up, you need to dress warmly to avoid a decrease in body temperature. If there is no need to make an interval between the warm-up and the main part of the workout, it is recommended to start the main work 3 minutes after the end of the warm-up.

Basic warm-up rules

The warm-up should consist of a general and a special part.

The general part is aimed at increasing the activity of physiological systems that ensure the performance of muscle work (nervous, motor, respiratory, cardiovascular, endocrine glands, thermoregulation, excretion). The main part of the warm-up can be almost the same in any sport.

The special part provides specific training for precisely those nerve centers and links of the motor apparatus that will participate in the upcoming activity. The special part should contain elements of the forthcoming activity. For example, in team sports, it should reflect the specific features of the subsequent situational activity, and in power sports, it should ensure the preparation of muscles for work with weights.

The duration of the warm-up depends on the nature of the work to be done, but should not be less than 10 and more than 50 minutes.

Warm-up should not cause fatigue and increase body temperature above 380 C.

The warm-up before the competition is very important. In these cases, the warm-up not only prepares the physiological systems of the body for the upcoming work, but also regulates the degree of neuropsychic tension before the start, preventing the development of starting fever or starting apathy, and causing (as a rule) the so-called state of combat readiness.

Warm-up duration

The optimal duration of the warm-up and the duration of the interval between its completion and the start of work is determined by many factors: the nature of the upcoming work (sport), the functional state (training level) of the athlete, external factors (air temperature, humidity, etc.), age, gender and scale of the competition ( regional championship, European Championship, World Championship or Olympic Games). The duration of the warm-up is strictly individual.

The effect of warm-up on the body

Warm-up helps to increase the speed of enzymatic reactions and the intensity of metabolism, accelerate blood and lymph circulation and thermoregulation. This increases the ability of connective tissues (especially muscles, ligaments, tendons) to stretch. The excitability and lability of skeletal muscles also increases. The warm-up is especially important for the activity of functional systems that ensure the aerobic performance of the body. An increase in temperature contributes to a more intense dissociation of oxyhemoglobin in tissues.

The heart rate (HR) during the warm-up can increase to 160-180 beats / min. The interval of rest between the warm-up and the start of the athlete's performance is important - it should not be more than 15 minutes. A longer rest interval leads to the restoration of all functional systems, especially cardiorespiratory and thermoregulatory ones.

Warm-up and fatigue

It should be noted that a person spends energy on any physical work (load) and warm-up is no exception, so it should not be tiring. Therefore, during the general part of the warm-up, the athlete should wear a training (preferably woolen) suit, and on a cool day with wind, also a windproof suit.

The warm-up should be carried out before sweating, hence the term “warming up” in the sports environment: sweating helps to establish the required level of thermoregulation, as well as to better ensure excretory functions.

Warm-up intensity

Of great importance during the warm-up is not only the amount of work, but also the rhythm of movements corresponding to the upcoming exercise (type of activity) and the intensity of their implementation. The optimal rhythm and intensity of movements provide both the establishment of intermuscular coordination and the interaction of the functional units that make up each muscle. Muscle relaxation and stretching exercises are important for establishing coordination of movements.

Depending on the pace, rhythm and duration, the warm-up can affect the psycho-emotional state of the athlete. The reaction of the central nervous system to the warm-up is assessed as a state of: 1) combat readiness; 2) prelaunch fever; and 3) prelaunch apathy. In sports, as in any activity, there is excitement - this is a normal physiological state. It is inherent in every athlete, regardless of age, gender and qualifications. Pre-launch apathy is a painful condition: either the athlete is poorly trained, or has suffered some kind of disease and is in poor athletic shape. If an athlete is in poor athletic shape, i.e., poorly prepared functionally, then no warm-up, no motivation to successfully perform in competitions will help him.

Is it possible to replace the warm-up with something?

No. Neither massage nor bath can replace it. During the warm-up, not only the muscles “warm up”, but, most importantly, the heart rate, blood pressure and other functional indicators increase, which are then called upon to “work” after the warm-up at a high pulse (from 160 to 200 beats / min). And massage and bath are passive procedures.

After warm-up and rest, when participating in competitions, the pulse should not be lower than 130 beats / min, this is especially important for athletes performing in cyclic sports (running, rowing, swimming, cycling, cross-country skiing, etc.), otherwise the process of workability is delayed and often in poorly trained athletes or athletes who have had illnesses, pain occurs in the right hypochondrium or even in the region of the heart or colic in the abdominal cavity, etc.

Our studies in 18 sports have shown that an athlete performs in competitions (cyclic sports; wrestling, boxing and other sports) at a pulse of 160 to 200 beats/min and higher, pulmonary ventilation increases to 100-160 l/min and more.

The importance of warming up during exercise

warm up fatigue physical exercise

During the warm-up, changes occur in the body that best prepare it for the upcoming physical work. If you neglect the warm-up, these changes will occur directly during the performance of the main activity, reducing its effectiveness. In addition, when working without a preliminary warm-up, the risk of injury is extremely high (and in sick people - attacks of the disease).

The main changes in the body that occur during the warm-up:

Optimal excitability of the central nervous system is created, which improves the quality of its work.

During the performance of physical exercises, the nervous system sends executive commands to the muscles, processes information from the muscles and internal organs, and ensures the coordination of the organs among themselves (their coordinated interaction). As a result of the warm-up, neuromuscular interaction improves, the speed of reactions, accuracy and coordination of movements increase, and the process of learning new motor skills is facilitated.

The speed and intensity of metabolism increases, the rate of decay of chemicals increases, the breakdown of which provides energy for muscle contraction. An increase in the rate of decay of substances causes an increase in body temperature (hence the concept of "warm up the muscles"). An increase in body temperature accelerates the onset of sweating during the performance of the main work, thus facilitating the processes of excretion of decay products from the body and the processes of maintaining body temperature within the physiological norm. The ideal option is to start sweating already during the warm-up.

The activity of the circulatory and respiratory organs increases. These organs provide the working muscles with oxygen and chemicals, the breakdown of which provides the necessary energy for muscle contraction.

The elasticity of muscles and ligaments increases, which reduces the risk of injury.

The activity of the endocrine glands changes, as a result of which hormones enter the blood, many times facilitating and enhancing the necessary pre-working changes in the body

If the warm-up is sufficiently intense and long, an additional amount of blood enters the bloodstream from the places of its reserve storage (the so-called "blood depot"). An increase in the total amount of blood in the bloodstream facilitates the transfer of oxygen and other substances important for the life of the body.

There is a redistribution of blood between working and non-working organs. The blood vessels of the working organs (heart, lungs, working muscles) expand, and more blood flows into them. The blood vessels of non-working organs (digestive organs, non-working muscles) narrow, and they receive significantly less blood.

In view of the weak blood supply and inhibition of the activity of the digestive organs during more or less intense physical work, it is not recommended to eat immediately after training and 1.5-2 hours before training.

The blood supply to the brain as a whole remains strictly constant during any kind of activity (!). However, during sufficiently intense muscular work, a redistribution of cerebral blood flow between different areas of the brain is observed. Those areas of the brain that control the process of contraction of working muscles and regulate the activity of internal organs involved in providing muscle work receive more blood than other areas that are not directly involved in providing muscle activity. Therefore, one can observe, for example, a decrease in higher mental functions (memory, attention, the ability to assimilate new things, and so on) immediately and some time after intensive muscular work.

№	Exercise	Number of repetitions of the exercise	Description	Illustrations and guidelines
1	Starting position - stand up straight, arms along the body	4	Perform on 4 accounts. 1,2,3 - Clench your fingers into fists, raise your hands to your shoulders, trying to strain them as much as possible 4 - lower your hands and unclench your fingers	stretching the muscles of the hands
2	Starting position - stand up straight, arms extended forward. Clench your fingers into fists.	6	Perform on 4 accounts. From the starting position. On account: For the first 4 counts, make several circular movements with brushes in one direction For the second 4 counts, make several circular movements with the brushes in the other direction.	stretching the muscles of the hands and forearms.
3	Starting position - arms to the sides	4	Perform on 4 accounts. From the starting position. On account: For the first 4 counts Make circular movements with your hands in one direction For the second 4 counts Make circular movements with your hands in the other direction. Elbows remain in place
4	Starting position - hands to the shoulders	4	Perform on 4 accounts. From the starting position. On account: For the first 4 counts Make circular movements with the elbows forward. For the second 4 counts Make circular movements with the elbows back	stretching the muscles of the arms, shoulders and chest
5	Starting position - stretch your arms forward.	4	Perform on 4 accounts. From the starting position. On account: For the first 4 counts Make wide circular movements with straight arms back. For the second 4 counts Make wide circular movements with straight arms forward.	Stretching the muscles of the shoulder girdle.
6	Starting position - clasp your hands in the lock and turn the lock outward.	4	Perform on 4 accounts. From the starting position. On account: For the first 4 counts Make circular movements with closed hands to the right. For the second 4 counts Make circular movements with closed hands to the left.	Stretching the muscles of the arms and hands
7	Sitting on the floor or on the ground. Bend your knees and connect your feet with the soles, grab your feet with your hands and hold	4	Perform on 4 accounts. From the starting position. On account: 1,2,3 - try to reach the head of the socks	Stretching the muscles of the groin
8	Lying on your back on the floor or on the ground, bend your knees. Lean forward and grab one leg just above the knee with both hands	2	Perform on 4 accounts. From the starting position. On account: 1,2,3 - Pull the knee to the head, while leaning forward, bending the neck and back and trying to touch the tip of the nose with the knee. 4 - return to the starting position	Stretches the muscles of the lower back.
9	Sitting, place the shin of the left leg on the thigh of the right. Grab the foot of the left foot with both hands, holding the sole with the left hand and the outside of the foot with the right hand.	2	Perform on 4 accounts. From the starting position. On account: 1,2,3 - Without moving the leg or knee and only bending the foot at the ankle, try to turn it so that it is facing the sole up, and you will feel tension on the outer surface of the ankle. Apply effort, trying to perform the movement as if unscrewing the foot. 4 - return to starting position Repeat the exercise with the other leg	Stretches the muscles of the anterior surface of the lower leg.
10	Standing, feet shoulder-width apart, arms to the sides.	3-5	Perform on 4 accounts. From the starting position. On account: For 4 counts slope, 4 - straightening. Same with the other arm and leg	Stretches the muscles of the body.
11	Standing, legs slightly apart.	4	Perform on 4 accounts. From the starting position. On account: For the first 4 accounts Raise your arms up above your head, with one hand as if trying to reach the ceiling, rising on your tiptoes and stretching your whole body. For the second 4 counts, repeat with the other hand.	Stretches the muscles of the shoulder girdle and the whole body.
12	While standing, lean against a wall or lean on a table for support. Grab the back of the leg with your hand, holding on to the ankle joint.	2-4	Perform on 4 accounts. From the starting position. On account: 1,2,3 - Bending the leg at the hip joint, try to pull the heel up as close to the buttocks as possible and try to fix this position when the knee is directly behind During the same competition, say the same reprise! Therefore, if the similarity of the first parody character in a music competition causes a storm of delight, then do not expect the same reaction to the second, no less similar character. WHAT IS KVN? Now, having overcome the first part, we can say for a start (for the umpteenth time already - "for a start"?) That this is some kind of great science. At the very... M requires a warm-up not "in general", but in compliance with the principle of extreme specificity. What does it mean? To illustrate the essence of this principle, I will give examples from practice. How did the young diver from the 3-meter springboard O.D. warm up, in particular? At first, she leisurely ran around the pool on a hard surface (not knowing that such a run contributes to the "clogging" of the muscles, especially the calf and ... whose name is "vicious circle". Its essence is that fear of failure most often prevents you from performing a well-needed action (for example, a free throw in basketball), and a poorly executed movement involuntarily increases the feeling of fear that a mistake may be repeated. Increased fear contributes to the repetition of the mistake, which further reinforces the feeling of fear in front of this element of sports equipment...

PHYSIOLOGICAL SUBSTANTIATION.

Physical Culture It is a system of strengthening the health and development of the physical abilities of people through physical exercise, combined with the natural factors of nature and measures of public and personal hygiene.

The most important place in physical culture is occupied by the system of physical education. In the process of it, the tasks of strengthening health, the harmonious development of physical qualities, the formation and improvement of motor skills and sportsmanship, the development of moral traits, healthy aesthetic tastes and the instillation of hygienic knowledge and skills are resolved.

The main means of physical education are physical exercises, i.e. special movements and more or less complex types of motor activity. Physical exercises are very diverse both in content and form. In the practice of physical education, physical exercises are used in the form of gymnastics, various sports, games and tourism.

In addition to physical exercises, sports games, exercises, hardening with the help of natural factors (sun, air, water), the creation of hygienic working and living conditions are used in physical education.

Physical culture is used as a means of harmonic physical development, health promotion, prevention of the development of propathological and pathological changes, in the etiology of which physical inactivity plays a certain role, as one of the means of active recreation.

Persons who regularly engage in physical training have better functional performance, greater physical endurance and better adaptability to new, not always favorable conditions. Under the influence of physical training of moderate intensity, immunogenesis and natural immunity increase.

Physical culture exercises are aimed at preventive, corrective and tonic effects.

Preventive the importance of physical activity lies in the fact that they have a beneficial effect on the processes of blood supply to organs and tissues, reducing the risk of atherosclerotic and ischemic changes, the appearance of which is inevitable with a hypodynamic lifestyle. It should be noted the beneficial effect of physical exercises on the musculoskeletal system. It is expressed in the general strengthening effect of loads on the muscles, skeleton and ligaments, causing the correct development and normal functioning of them.

Corrective the influence of physical education lies in the possibility of changing the insufficiency of body functions, their improvement as a result of exercise. Particularly, the influence of physical activity should be noted in relation to the correction of body fat, since when the supply of glucose in the human body is used up, the main energy substrate is fat.

Tonic The effect of physical activity is the production of endorphins and enkephalins by the body during exercise, which positively affect the mood of a person and the state of the nervous system.

ALL THE BEST. PalSecam’ych

COMPLEX

physical exercise.

EXERCISES IN MOTION

1. Slow run up to 3 minutes.

2. Exercises to restore breathing.

Hands up inhale, hands down exhale.

3. Posture exercises:

1). Hands to the sides - walking on toes.

2). Hands on the belt - walking on the heels.

3). Hands up with palms inward - walking on straight legs. (Do not bend your knees while walking)

4). Hands behind the back - walking on the inner and outer arches of the foot.

5). Hands in the lock behind the head, elbows to the sides - walking in a semi-sitting position. (Keep your back straight.)

6).Hands on your knees walking in a full squat.

7). Walking "Crabs". (Turn back forward, sit down, hands on the floor with palms, legs bent at the knees).

EXERCISES IN THE STANDING POSITION.

1. I.P. legs apart (narrow stance), hands behind the back. Circular rotations of the head 1-8 to the left, 1-8 to the right.

2. I.P. legs apart (narrow stance), hands behind the back. 1 - head tilt to the left, 2 - to the right, 3 - forward, 4 - back.

3. I.P. legs apart (narrow stance), fingers in the lock 1-8 rotational movements with brushes forward, 1-8 back, 1-8 in waves.

4.I.P. Legs apart (middle stance), arms to the sides - elbow joint

relax, circular rotations with the forearms, 1-4 inward, 1-4 relax, 1-4 outward, 1-4 relax.

5.I.P. Legs apart (middle stance), arms to the shoulders. 1- 4 circular rotations forward, 1- 4 circular rotations back.

6. I.P. Legs apart (middle stance), hands on the belt (tilt the torso forward) 1-8 circular rotations of the torso to the right, 1-8 circular rotations of the torso to the left (bend as much as possible).

7. I.P. Legs apart (middle stance), hands in the lock behind the head, 1-8 circular rotations in the hip joint to the right, 1-8 circular rotations in the hip joint to the left (bend as much as possible).

8. I.P. Feet apart, feet parallel (middle stance), hands on knees. 1-4 squatting we bring our knees inward, 1-4 squatting we spread our knees outward.

9. I.P. Hands behind the back, right foot on the toe 1-8 rotate the ankle to the right, 1-8 rotate the ankle to the left. Also the left leg.

10.I.P. Legs apart (middle stance), fingers in the castle with palms to the chest. 1- hands forward with palms out, 2- I.P. 3- hands up with palms out, 4- I.P ..

11. I.P. Legs apart (middle stance), right hand above left below 1-4 jerks with hands. We change the position of the hands.

12.I.P. Legs apart (medium stance), arms in front of the chest bent at the elbows 1-4 jerks with bent arms, 1-4 jerks with straight arms.

13. I.P. Legs apart (middle stance) arms to the sides, fingers relaxed. 1- hands to shoulders clench fingers into fists, 2- hands up fingers relax, 3- hands to shoulders clench fingers into fists, 4- hands to sides fingers relax.

14. I.P. Legs apart (middle stance), arms forward 1- fingers squeeze with force, 2- relax 3-4 too.

15. I.P. Legs apart (narrow stance), arms forward, palms down. Scissors 1-8 small amplitude, 1-8 large amplitude.

16. I.P. Legs apart (narrow stance), arms forward crossed with palms inward (palms turned towards each other), fingers interlocked. 1- rotational movements are performed from the bottom up (the hands move up to the torso and straighten forward). 2-I.P. (performs a rotational movement in the opposite direction). 3-4 too.

17. I.P. Legs apart (middle stance), feet parallel to the arms on the belt. 1-2 tilt to the left, 3-4 tilt to the right.

18. I.P. Legs apart (middle stance) feet parallel, hands behind the head. 1- turn to the left, 2- I.P., 3- turn to the right, 4- I.P..

19. I.P. Legs apart (middle stance), feet parallel, hands on the belt. 1- 3 smooth forward bends (do not bend your knees, try to touch the floor with your hands), 4- bend back.

20.I.P. The left leg is straight, the toe is on the heel, the right is bent at the knee, the left hand is behind the back. 1-4 springy slopes to the left straight leg, trying to touch the toes with the palm of your hand. We change the position of the legs. Do the same for the other leg.

21.I.P. Legs together, hands down in front, palms to feet. Without bending the legs at the knees, alternately rearrange the hands along the legs down, then along the floor forward to the stop lying down, push up, and without bending the legs at the knees, rearranging the hands alternately rise to I.P ..

22. I.P. Legs apart (wide stance), arms bent at the elbows (right palm to the left elbow, left palm to the right elbow). 1-3 springy and smooth bends forward, 4- bend back (try to touch the floor with your elbows).

23. I.P. Legs together, take the calves with your hands and stretch your forehead to your knees, hold 1-8. Gently straighten up, bend back a little and relax.

24. I.P. Legs apart (middle stance), feet parallel, hands with palms on the floor. "Bear" We take a few steps forward (right hand, right leg, left hand, left leg), stopping the arms and legs in parallel (supporting the hands, pushing off with both legs and raising the legs up) "bucking" walking back (same), stopping and "buckling".

25.I.P. Legs apart (middle stance), feet parallel, take the ankle with your hands and relax (rest).

26. I.P. Legs apart (wide stance), arms to the sides, fingers clenched into fists. "Mill". Lean forward, 1- reach your left leg with your right hand, 2-I.P. 3- left hand to get the right leg 4-I.P.

27.I.P. Feet apart, feet parallel (middle stance) - arms forward, palms down. Half squat, back straight. 1-3 springy squats, 4- I.P.

28.I.P. Feet together - hands forward, palms down. Half squat, back straight. 1-3 springy squats, 4- I.P.

29. I.P. Feet apart, feet parallel (wide stance) - arms forward, palms down. 1-3 springy squats, 4- I.P..

30.I.P. The right hand is bent at the elbow, the fingers are clenched into a fist (a fist at shoulder level), the left leg is back on the toe. 1 - turn towards the hand, 2-I.P., 3- turn towards the hand, 4-I.P. We change the position of the arms and legs.

31. I.P. Legs apart (middle stance), feet parallel, hands behind the back, fingers connected (right hand on top, elbow behind the head, left hand below the elbow behind the back).

1- sit down (back straight)

2- I.P..

3- sit down (back straight)

4-I.P.

We change the position of the hands.

1-4 too.

32.I.P.. Hands behind the back, legs apart, feet parallel (narrow stance).

1- movement of the pelvis to the left

2- movement of the pelvis to the right

3- movement of the pelvis forward

4- movement of the pelvis back.

Keep your back straight.

33. I.P. Legs apart, feet parallel, hands locked behind the head (narrow stance - half squat).

1-4 - circular movements of the pelvis to the left.

1-4 circular movements of the pelvis to the right.

Keep your back straight.

34.I.P. Legs apart, feet parallel (middle stance)

1-8 - smooth breath (breath is performed to the maximum).

During inhalation, we stretch the spine and hold the breath with the muscles of the stretched spine for as long as possible.

1-8 exhale and relax.

35. I.P. Legs apart, feet parallel (wide stance).

1-2- spread your arms to the sides and take a smooth breath.

1-2 - hands whistle half-arches forward turn the palms inward, at the same time rise on your toes, make a smooth exhalation and perform a semi-squat while remaining on your toes. Hold your breath (as much as possible) to remain in this position.

1-4 smooth breath, at the same time go down on the entire foot and straighten up to relax.

36. I.P. right leg in front, left leg behind (wide stance), toes look forward, hands on the knee in front of the standing leg.

1-4 - springy swings with lowering down to pain.

We change the position of the legs.

37. I.P. Legs apart (wide stance) feet parallel.

We transfer the weight of the body to the right leg, hands on the knees of the right leg

1-4 springy swings to the right side.

1-4 to the left.

38.I.P. Full squat on the right leg, left leg straight to the side on the heel, arms forward.

1- roll from right foot to left foot.

2-rolling from the left foot to the right foot is performed.

3-4 too.

Exercises in a sitting position.

1. I.P. Sit legs apart, 1-tilt to the left leg, 2-tilt to the right leg, 3-tilt in the middle, 4- straighten up and, bending back slightly, relax.

2. I.P. Sit legs together, 1-3- lean forward, 4- straighten up.

3.I.P. In the sitting position, one leg is bent at the knee, the lower leg is turned outward, the ankle is turned forward, the second is straight, 1-4 tilts to the straight leg, 1-4 to the bent leg. We change the position of the legs and perform inclinations.

4.I.P. Sit on the floor with legs together, hands in support behind. 1- bend the right leg at the knee, 2- straighten the leg up. 3- bend at the knee, 4- I.P. 1-4-left leg.

5.I.P. Sitting on the floor, legs together, emphasis with hands behind. 1- legs bent at the knees pull towards you, 2- straighten up. 3-bend at the knees and pull towards you, 4-put on the floor.

6. Lie on your back with legs apart and relax.

Exercises in the supine position.

1. I.P. Lying on your back, raise your legs up, supporting your lower back with your hands. "Bicycle". 1-10 perform forward movements with legs. 1-10 perform backward movements with legs.

2. I.P. Lying on your back, raise your straight legs up. Supporting the lower back with your hands, 1- legs apart, cross 2 legs - the right leg in front of the left behind. 3 legs apart. 4 cross - left leg in front, right behind. 5- spread apart. 6-right forward left back, 7-left forward, right back. 8-legs spread apart.

3. I.P. Lying on your back, hands clasped behind your head. 1- connect the right elbow and the left knee, 2-I.P. 3- connect the left elbow and the right knee, 4-I.P.

4.I.P. Lying on your back, legs apart, relax.

5.I.P. lying on your back, hands locked behind your head. 1-connect both elbows and both knees. 2-I.P., 3- connect both elbows and both knees 4- return to the starting position.

6. I.P. Lying on your back, legs apart, arms along the body, relax.

7. I.P. Lying on your back, legs together, arms along the body. 1-right leg, bent at the knee, pull towards you, 2-turn to the left, 3-pull towards you, 4-turn to the right, 5-pull towards you, 6-put. 1-6 left leg.

8. I.P. Lying on your back 1-pull both legs bent at the knees towards you, 2-turn to the right, 3-turn to the left, 4-pull towards you and put on the floor.

9.I.P. Lying on your back, legs apart, relax.

10.I.P. Lying on your back, hands clasped behind your head. 1-raise the torso, trying to touch the knees with the forehead. 2- I.P. 3-4 too.

11. I.P. Lying on your back, legs apart, arms along the body, relax.

12.I.P. Lying on your back, legs apart, arms along the body. 1- tighten the muscles of the buttocks, 2- relax, 3- 4 the same.

13.I.P. Lying on your back, arms along the body, legs together. 1- raise straight legs, trying to touch the floor behind your head. 2- gently lower. 3-4 too.

14. I.P. Lying on your back, legs apart, arms along the body, relax.

15. I.P. Lying on your back, arms along the body, legs together. 1- raise straight legs to touch the floor behind the head, 2- straighten up, 3- touch the floor behind the head, 4- straighten up (6-10 series are performed).

16.I.P. Lying on your back, legs together, arms along the torso relax.

17. I.P. Lying on your back, arms along the body, legs together. 1- tighten the muscles of the buttocks, 2- relax, 3- tighten the muscles of the chest, 4- relax.

18.I.P. lying on your back, arms along the body - raise straight legs by 5 cm. off the floor and hold for up to 30 seconds. Repeat 3-4 times.

19. I.P. Lying on your back, legs apart, arms along the body, relax.

20.I.P. Lying on the right side, the right leg is bent at the knee, the left is straight.

1- Swing your left foot up, 2- lower, 3- max forward, 4- max back. Perform 15-20 times.

21. I P. Lying on the right side, raise both legs by 5-7 cm. off the floor and hold for 10-15 seconds.

Perform 3-4 times.

22. I.P. Lying on your back, legs apart, arms along the body, relax.

23.I.P. Lying on the left side, the left leg is bent at the knee, the right leg is straight.

1-swing with the right foot up, 2- lower, 3-swing forward, 4-swing back.

Perform 15-20 times.

24. I.P. Lying on the left side, raise both legs by 5-7 cm. off the floor and hold for 10-15 seconds.

Perform 3-4 times.

25. I.P. Lying on your back, legs apart, arms along the body, relax.

26. I.P. Lying on your back, legs straight, arms bent at the elbows. Stick out the shoulder blades - walking on the shoulder blades back and forth.

27.I.P. Lying on your back, legs apart, arms along the body, relax.

Exercises in a sitting position.

1.I.P. Sitting on the floor, legs apart, arms bent at the elbows. Walking on the buttocks forward and backward.

2.I.P. Sitting on the floor, the legs are bent at the knees, the soles of the feet are connected by the feet. 1- take the feet with your hands and gently stretch your forehead towards them. 2- hands move smoothly along the legs to the knees, the torso bends back. Relax. 3- hands on the legs smoothly down, take the feet, forehead stretch to the feet. 4- hands move smoothly along the legs to the knees, the torso bends back. Relax.

3.I.P. Sitting on the floor, legs apart 1- stretch your right hand to your left toe. 2- straighten up. 3- with your left hand reach out to your right toe. 4- straighten up.

4.I.P. Standing on your knees and on your forearms (arms bent at the elbows). 1- raise your right leg - perform 10 swings up, 2- put on your knee. 3- lift the left leg up and perform 10 swings, 4- put it on the knee.

Run 2-3 series.

5.I.P. Kneeling down, lower your head, pull your hands on your forearms towards you and relax.

6.I.P. Kneeling, arms bent at the elbows, on the forearms, round the 1-back, stretch up, straighten the arms. 2- hands forward on the elbows, bend the back, head up, stretch. 3-ip 4- relax.

Runs 10-15 episodes.

7.I.P. Lying on your stomach, hands forward. 1- raise your arms and legs at the same time and hold for 5-10 seconds. 2- i.p. 3-4 too.

Perform 3 - 6 times.

8.I.P. Emphasis lying down. Flexion and extension of the arms in an emphasis lying down. (You can kneel).

Perform 2-3 series of 5-10 times.

9.I.P. Lying on the stomach, arms forward, relax.

Wall exercises.

1. I.P. Standing facing the gymnastic wall, hold on to the pole (or just against the wall) with your hands, your back is straight. 1- raise the right leg, bent at the knee, 2- turn to the right. 3- turn left. 4- put. 1-4 left leg.

It is performed 10-15 times.

2.I.P. Standing facing the gymnastic wall, the back is straight, put the heel of the left foot to the middle of the foot of the right foot. 1- leg, bent at the knee, raise and take it to the side back. 2- leg bent at the knee forward. 3- side back, 4- I.P. 1-4 also with the right foot.

Performed 8-10 times with each leg.

3.I.P. Standing facing the gymnastic wall, hold on to the pole with your hands. 1- sit down on the whole foot, 2- roll onto your toes 3- onto your heels, (perform 5-6 rolls), rise on your toes, stretch (stretch your spine), 4- smoothly lower your entire foot.

It is performed 6-8 times.

4. I.P. Standing facing the gymnastic wall, hold on to the pole with your hands. Cross swings. 1-4 with the right foot, 1-4 with the left foot.

Perform 3-4 series of 8-10 swings for each leg.

5.I.P. Standing sideways to the gymnastic wall, hold on to the pole with your hand. Longitudinal swings. 1-4 with the right foot. 1-4 with the left foot.

8-10 swings are performed, 3-4 series for each leg.

6. Jumping ropes. Rotating the rope forward, jumping on 2 legs. (30-100 jumps)

7. Somersaults forward.

8. Rotation of the hoop.

9. Headstand. (With help and against the wall).

Recovery exercises.

1. I.P. Lying on your back 1-right elbow and left knee connect, hold for 5-10 seconds, 2- relax. 3- left elbow and right knee connect and hold for 5-10 seconds., 4- relax.

Perform 8-10 times on each leg.

2.I.P. lying on your back. 1- connect both elbows and both knees, hold for 5-10 seconds. 2- relax. 3-4 too.

Perform 8-10 times.

3.I.P. Lying on your back, pull your legs bent at the knees towards you, connect your toes and hands. 1- legs and arms apart. 2- connect. 3-4 too.

It is performed 8-10 times.

4.I.P. Lying on your back, pull your legs bent at the knees towards you, connect your toes and hands. 1-perform forward movement (imitation of walking) 15-20 times. 2-perform backward movement 15-20 times (imitation of walking). 3-4 too.

5.I.P. Lying on your back, pull your legs bent at the knees towards you, connect your toes and hands. Perform rolls on the back forward and backward (8-10 times).

6.I.P. Lying on the back, the muscles are relaxed. 1- smooth breath. 2- do not breathe (30-60 seconds) 3-smooth exhalation. 4-relax. It is performed 3-4 times.

7. I.P. Lying on your back, legs apart, arms along the body. 1- strain all the muscles of the body and hold for 5-10 seconds. 2-relax. 3-4 too. It is performed 2-3 times.

8.I.P. Sitting on the floor, legs bent at the knees, feet connected. Massage the earlobes and the outer edge of the ear from top to bottom and from bottom to top 3-4 times.

9. I.P. Sitting on the floor, legs bent at the knees, feet connected.

Rotational movements of the palms forward and backward. Massage both ears at once with palms.

Warming up is a mandatory set of exercises that should not be neglected before training. It is aimed at preparing the muscles for sports games, training and other activities that require muscle tension.

Why you need a warm-up

As you know, all organs and systems of the human body are in an inert state and do not begin to act at the right level immediately. Performing simple warm-up exercises is designed to prepare the muscles for the main exercises. If you neglect this set of exercises, you can get seriously injured during training. Warming up is an essential part of any workout. With a light warm-up, morning exercises, evening exercises, aerobics, yoga and even dancing begin. If you do not warm up before training, they will not only become traumatic, but will also be ineffective. Every body needs moderate exercise every day. Warm-up exercises take from 3 to 15 minutes of time, while they raise the tone, charge with positive energy and strengthen health. They activate muscles and joints, stimulate blood circulation, improve the oxygen balance of the body and metabolism. To achieve good results, they must be performed regularly.

How to choose warm-up exercises

The choice of exercises depends on which muscle groups will have the main physical load. Each person, exercising, pursues specific goals: some want to lose weight and work mainly on cardio equipment, others want to achieve relief muscles and do weight lifting, others play sports such as football or hockey and their main load falls on the legs. The complex is selected depending on which muscle group should be prepared, but even if training is not expected, it is worth doing warm-up exercises to improve the functioning of the body, relieve stress and relax. There is even a special set of exercises for relaxation. The positive effect of them will be noticeable with 2 classes per week, but still it is better to train daily.

How to warm up

Charging begins and ends with breathing exercises. Usually the exercises are performed in the following order:

1. Breathing exercises;
2. Warm-up of the neck muscles;
3. Shoulder warm-up;
4. Exercises for the muscles of the back and chest;
5. Warm-up of the torso and lower back;
6. Leg warm-up;
7. Exercises for the pelvic girdle;
8. Warm-up of the calf muscles and ankle joints;
9. Breathing exercises.

Breathing exercises

• The breath of the sun. While inhaling, you should stretch your whole body up, while exhaling, return to the starting position. Repeat 8 times.
• Moon extension. Place the right hand on the belt, pull the left hand up and bend to the right as you exhale. Repeat on the other side. Perform the exercise 8 times to the left and right.
• Dolphin. While inhaling, spread your arms to the sides, while exhaling, connect in front of you, tilt your head and stretch forward.

Stretching the neck muscles

• Head turn. Put your feet shoulder-width apart, put your hands on the belt. Turn your head alternately to the right and left.
• Head tilts. Starting position as described above. Perform head tilts alternately forward and backward.

Shoulder and arm warm-up

• Shoulder rotation. The starting position is the same. Roll your shoulders up, back and down. Then change the direction of rotation.
• Shrug. The position is the same as above. Taking a deep breath, raise your shoulders as high as possible, then, exhaling sharply, lower your shoulders sharply.

Exercises for the pectoral muscles and back

• Hands up. Connect your hands in front of you, keeping your feet shoulder-width apart. Inhaling deeply, raise your arms above your head and return to the starting position as you exhale. The back lift is performed in the same way. In the starting position, the hands are connected behind the back.
• Breeding hands. Legs shoulder width apart. The arms are straightened at chest level directly in front of you, then spread as far as possible behind the back while inhaling, bringing the shoulder blades together. During exhalation, the arms return to their original position, the shoulder blades are spread apart, the back is rounded.

Exercises for the muscles of the torso

• Tilts. The hands are joined above the head. Perform tilts from side to side, keeping the pelvic girdle immobile.

Warming up the lower back If you are concerned about complications in the lower part of the spine, then such exercises should be avoided.

• Leaning forward. The legs are placed in the same way. Lower your chin to your chest and gradually bend as low as possible, then also straighten up and without changing the position of your feet, turn your torso to the left and repeat the slope. Similarly, repeat on the right side.

Leg exercises

• Straightening the legs in a standing position. The left hand is located on the belt, the right is used to maintain balance. Straighten your left leg forward, raising it as high as possible. Then the same is repeated for the right leg. At the same time, tension should be maintained on the supporting leg.
• Dive. Emphasis on the floor with both hands, left foot on the floor. Lift the right leg back, bending it at the knee. Then bend and unbend the left leg. The left foot is kept flat on the floor. Then change legs and repeat.

Warm-up of the pelvic girdle

• Mahi. Maintaining balance with your right hand, swing your left foot forward and backward. After doing the swings several times, do the same to the left side. Then switch legs and repeat for the right leg.
• Lunges. Legs to the sides, hands on the belt. Make a deep lunge, first in one direction, then in the other direction. The feet do not come off the floor, and the torso does not lean forward.

Ankle and calf exercises

• Foot rotation. Holding on to the support with one hand, lift your leg off the floor and rotate your feet first in one direction, then in the other direction. Then switch legs and do the same with the other leg.
• Rise on socks. Rise on your toes, holding on to the support. Lower and raise the heels, first with the socks turned in different directions, and then inward.

There are many more different general strengthening exercises, by performing which you can prepare your muscles for training, raise your tone and charge yourself with a positive charge of mood for the whole day. Daily exercise does not take much time, but allows you to feel great all day and strengthens the body.