Article: “Warm-up in physical education lessons.”
One of the important conditions for ensuring effective implementation physical exercise(educational, competitive, training) is to take into account the dynamics of the functional state of the students’ body during classes. It is important for teachers and trainers to have a good understanding of what changes occur in various organs and systems of children’s bodies, what is needed to increase their performance and the effectiveness of their classes.
Structural-educational and training sessions divided into three parts: introductory (preparatory), main and final. The correct organization and methodologically competent conduct of the introductory part are especially important, since the main tasks solved there are the gradual introduction of the body to muscle load, mental and physical training to it, accelerating the process of getting into the main work, largely predetermine the effectiveness of the entire subsequent lesson. High demands suddenly placed on the body (difficult physical exercises, heavy physical activity) can lead to a deterioration in the functional state and even mental and physical injuries.
What problems are solved during the water part of the lesson? This is, first of all, pedagogical preparation - the creation of a favorable situation for solving pedagogical problems. The next task is psychological adjustment, ensuring mental readiness for classes. No less important is functional adjustment - strengthening the activity of the respiratory and circulatory systems, increasing body temperature, etc. Motor tuning is of great importance - entering the pace and mode of motor acts, achieving optimal motor reactions.
The entire complex of physical exercises carried out in the introductory (preparatory) part of classes with the aim of comprehensively mobilizing the body’s functions and preparing them for the upcoming exercises is usually called a warm-up.
Warm-up should not be confused with warm-up - functional changes that occur in the body in the initial period of work (for example, when performing a set of physical exercises to develop the basic physical qualities). The less prepared the body, the longer and more intense the period of training. A properly organized warm-up facilitates the process of getting used to it and ensures a higher readiness to perform the main group of physical exercises.
There are regular and sports warm-ups. A regular warm-up consists of general and special parts. General warm-up exercises should have a multifaceted effect, including the creation of a positive emotional mood. The purpose of these exercises is to increase the function of the central nervous system, enhance metabolism, and activate the respiratory and circulatory systems. The program of such a warm-up usually includes exercises of moderate intensity with gradually increasing power: general developmental and running, combined with gymnastics and games.
The introductory part of physical education lessons at school can be limited to a general warm-up using exercises that are close to the upcoming main activity.
What are the features of sports warm-up? Its main difference from the general warm-up is that it consists of three parts.
In the first part of the sports warm-up, the joints, ligaments, tendons and muscles are prepared for the upcoming work. For this purpose, the complex includes exercises of moderate intensity. First, dynamic exercises with increasing amplitude are used, and each exercise is repeated 8-12 times. Then do some exercises static nature, lasting 5-8 seconds. In general, the first part of the warm-up takes about 5 minutes.
In the second part of the sports warm-up, it is good to use moderate-intensity running for 5-10 minutes.
The third, special part includes exercises that are similar in their biomechanical structure to the exercises performed in the main section sports training. This warm-up is 15-20 minutes long.
As already noted, warming up has a significant impact on the state of the student’s central nervous system. The mobility of nervous processes increases, the perception and processing of information improves.
Under the influence of warm-up, joints, ligaments, tendons and muscles are prepared for the upcoming work. As a result, the elasticity of ligaments, tendons and muscles increases, and joint flexibility improves. All this prevents injuries, ruptures, and cracks.
One of the important effects of warming up is to increase the work of the heart. To increase the efficiency of the heart, it is necessary to increase not only the heart rate, but also its stroke volume, which leads to an increase in minute blood volume. However, this is not achieved immediately. The circulatory functions also have a certain intensity: the body can achieve greater blood circulation values compared to the resting state only after 3-5 minutes of warm-up.
When warming up, as a rule, the body temperature rises, especially the working muscles, and therefore the warm-up is called warming up. An increase in temperature helps to reduce muscle viscosity, which makes it easier to perform movements with greater amplitude and more high speed contractions and relaxations.
Warm-up mobilizes all parts of the respiratory and circulatory systems. The muscle capillaries open, their lumen increases, and the blood supply to the muscle increases tens of times.
When warming up, the “blood depot” vessels of the spleen, liver, and subcutaneous tissue contract. As a result, the total volume of circulating blood increases, which also improves blood supply to working organs, and primarily muscles.
During warm-up, breathing functions are also significantly intensified: the frequency and volume of breathing increases, the network of working and lung capillaries increases, thereby ensuring greater oxygen consumption and improving the removal of metabolic products from the body.
It should be emphasized that the role of warm-up is not only to enhance the readiness of physiological systems for work, but also to increase their interconnection. This is necessary for more effective implementation motor actions of varying complexity and intensity.
In conclusion, we once again emphasize that the importance of the physiological patterns of warm-up is necessary for the teacher to more effectively build educational process, increasing the effectiveness of classes, strengthening the health of schoolchildren, increasing their performance. An improperly organized warm-up can give the opposite result.
Bibliography:
1. Dubrovsky, V. I. Sports physiology: textbook. for medium and higher textbook manager in physics culture / V. I. Dubrovsky. – M.: Human. IC VLADOS, 2005. 462 p.
2. Nishi K. Improvement of blood vessels and blood. - St. Petersburg: Nevsky Prospekt, 2004. - 124 p. (Ser.: Classics of natural medicine) 3. Solodkov, A. S. Human physiology: general, sports, age: textbook. / A. S. Solodkov, E. B. Sologub. – M.: Terra-Sport, Olympia Press, 2001. 520 p.
Warm-up
Warm-up is the introductory part of training in gym. It prepares the body for more intense stress.
Complex warm-up exercises effective on its own. By doing it daily and combining it with a rational diet, you will soon achieve results, even if you do not train in the gym (although working out in the gym will help you quickly correct your figure in those places where it is necessary).
You can learn and remember these exercises quickly enough, and when one exercise flows smoothly from the other, then the entire complex will be performed continuously (This method of performing a sequence of several exercises is called flowing) and will look like a single whole.
As in any activity, a warm-up is required, but not just any one, but one that can avoid and protect you from injury. You can’t overload yourself with just one warm-up. It takes about 10-15 minutes to complete. Everything is done in a standard position - feet shoulder-width apart (!).
Warm-up procedure:
a) Head
Circular movements clockwise and counterclockwise + tilts to the right, left, forward, backward, diagonally. Standard position.
b) Brushes (the most necessary thing)
Make fists and make movements clockwise and counterclockwise, warm up your palms. The hands should not be cold due to possible stretching of the tendons, special attention should be paid to the wrists (they are not strong yet and therefore any careless movement will affect them - 100% stretching), clasp the hands, bend them up and down. You yourself should feel that your brushes are warmed up. Standard position.
c) Shoulder girdle
Place your hands on your shoulders and make 10 rotations forward and backward. Standard position. Now swing your arms back and forth.
Standard position. Now raise your arms to shoulder level (arms parallel to the body) 1.2 - move them back 3.4 - straighten them and move them back (remember the elbow signal if you want to hit someone).
d) Tilts
Standard position. Hands on the belt. We bend to the right and left, forward and backward. Now the same thing only your hands are no longer on your belt, but follow your bends, i.e. We reach with our hands the floor, left leg, right leg - warming up the lower back.
Standard position. Hands on the belt. The legs do not move - the body turns to the greatest possible angle from the initial position to the left and right. Standard position. Concluding - circular movements pelvis clockwise and counterclockwise. Stretch the muscles properly (You should feel a little pain - this is a consequence of the fact that the muscles are currently being stretched, this is good)
e) Exercises
Spread your legs wider. Lean forward and reach the floor with both hands (as far as possible, try to place both palms on the floor without any tension)
Feet together. Tilt your head towards your knees (also as far as you can - it never works right away, your knees will bend a little - this movement cannot be performed ideally), then try to fix this position for 5-10 seconds.
Sit on the floor. Feet together. Make the above movements only from this position - it works out differently for everyone. The Lotus Pose warms up the muscles very well. Stand up. Very good. The warm-up is almost finished.
Stand up straight. Feet together. Make swinging movements alternately with your left and right legs forward, taking one or two steps forward. Also make swinging movements to the right and left from a standing position.
Squat down. Extend your right leg to the right. Slowly move your center of gravity towards it, moving parallel to the floor. Then move to left leg.
Relax your legs, shake them. The final stage is the feet. Support - any wall. Place your hands on it. Take your legs back. Shift from foot to foot (slowly and then a little faster, but not quite). Be like inside feet and on the outside. Inhale - exhale. The warm-up is over. Thank you! You've done it - it's not difficult at all.
NO STRENGTH LOAD: pull-ups, push-ups, squats; This is just a warm-up.
By doing a set of warm-up exercises every day, 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 follow:
You should not eat shortly before training, and if this is necessary, then the food should be light and there should be little of it.
If you want to achieve results, exercise daily. It will take you 10-15 minutes a day. Perform each exercise one time 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 movement technique, try to do the exercise at a higher tempo, put in more strength, find your “zest” in each exercise and highlight it. This will increase the efficiency of the complex.
Try doing the exercises without shoes. Working barefoot, you train the soles of your feet: they increase sensitivity, develop a sense of balance, and at the same time train the foot and toes more effectively, and strengthen the ankle joint.
At first, perform exercises against support (the back of a chair, door knob, table) to increase stability. Then, when you have mastered the complex, you can abandon the support and perform the exercises in a free stance. The impact of each exercise is aimed at a specific part of the body, and if at first it is difficult for you to perform the exercises technically correctly, then, working without support, you will begin to arch and bend over; that is, perform compensatory movements, and the muscle group that the exercise is aimed at will not train effectively enough. For the same reasons, in the first stages of training, it is recommended that exercises 2, 3, 4, 5 and 6 be performed while sitting on a chair.
Muscle exercises abdominals are executed at the very end. The sequence of exercises in the warm-up complex follows the principle “from top to bottom” or “from head to toe.” Exercises for the abdominal muscles are quite difficult and tiring, so they are performed at the end of the complex.
Protect your spine from mechanical damage. When performing exercises on your back, take care to protect your spine. The shape of the vertebrae, their size and rigidity indicate how vital mechanical protection is spinal cord and the nerves located inside them. And even with such protection, your spine requires special attention, so a layer is needed between your back and the hard surface on which you are lying. Exercises performed while lying on your back should be done on a carpeted surface. Take care that the mat does not slip when performing movements. When performing abdominal exercises, try to press your lower back toward the floor as much as possible.
Never exercise through pain. Pain is a warning from the body 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 internal or musculoskeletal conditions, do not start exercising without consulting your doctor.
As a result of warming up, the body's current performance increases (that is, the ability to perform work of a certain amount at the moment).
Experimental studies confirmed that without preliminary warm-up, a person or animal is able to perform significantly less work than after a properly performed warm-up.
The statements of my students who do not want to warm up before, for example, athletics cross-country, sound quite funny, for fear of “getting tired during the warm-up and because of this they will show bad result»(!)
The physiological changes caused by the warm-up do not disappear immediately after it is stopped, but remain for several minutes or several tens of minutes, depending on the nature of the warm-up performed (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 (this is usually necessary at competitions when you do not 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 it is necessary 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 rules for warming up
Warm-up should consist of general and special parts.
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 parts of the motor system that will participate in the upcoming activity. The special part should contain elements of the upcoming activity. For example, in team sports it should reflect the specific features of subsequent situational activity, and in power types sports to ensure the preparation of muscles for working with weights.
The duration of the warm-up depends on the nature of the work ahead, but should not be less than 10 or more than 50 minutes.
Warm-up should not cause fatigue and an increase in body temperature above 380 C.
Warm-up before competition is very important. In these cases, warming up not only prepares the physiological systems of the body for the upcoming work, but also regulates the degree of neuropsychic stress 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 warm-up and the duration of the interval between its completion and the beginning of work is determined by many factors: the nature of the upcoming work (type of sport), the functional state (training) of the athlete, external factors (air temperature, humidity, etc.), age, gender and scale of competition ( regional championship, European, World 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 metabolic rate, accelerate blood and lymph circulation and thermoregulation. This increases the ability of connective tissues (especially muscles, ligaments, tendons) to stretch. Excitability and lability skeletal muscles also increases. Warm-up is especially important for the activity of functional systems that provide aerobic performance body. An increase in temperature promotes more intense dissociation of oxyhemoglobin in tissues.
The heart rate (HR) during warm-up can increase to 160-180 beats/min. The rest interval 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 suit (preferably woolen), and on a cool day with wind, also a windproof suit.
Warm-up should be carried out until you sweat, 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
When warming up, not only the volume of work is of great importance, but also the rhythm of movements and the intensity of their implementation corresponding to the upcoming exercise (type of activity). The optimal rhythm and intensity of movements ensure 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 improving coordination of movements.
Depending on the tempo, rhythm and duration, warming up can affect the psycho-emotional state of the athlete. The reaction of the central nervous system to warm-up is assessed as a state of: 1) combat readiness; 2) pre-launch fever and 3) pre-launch 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-race apathy is a painful condition: either the athlete is poorly trained, or has suffered some kind of illness and is in poor health. sports uniform. If an athlete is in poor athletic shape, that is, 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 do the muscles “warm up”, but also, most importantly, the heart rate, blood pressure and other functional indicators increase, which are then called upon to “work” at a high heart rate after the warm-up (from 160 to 200 beats/min). And massage and sauna are passive procedures.
After warming up and resting, 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, ski race etc.), otherwise the process of development is delayed and often poorly trained athletes or athletes who have suffered from illness experience pain in the right hypochondrium or even in the heart area or colic in the abdominal cavity, etc.
Our studies in 18 sports have shown that an athlete competes in competitions (cyclic sports; wrestling, boxing and other sports) at a heart rate of 160 to 200 beats/min or higher, pulmonary ventilation increases to 100-160 l/min or more.
The importance of warming up when doing physical exercises
warm-up fatigue physical exercise
During 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 main activity, reducing its effectiveness. In addition, when working without preliminary warm-up, the risk of injury (and in sick people - attacks of illness) is extremely high.
The main changes in the body that occur during warm-up:
Optimal excitability of the central nervous system, which improves the quality of its work.
During physical exercise, the nervous system sends executive commands to the muscles, processes information coming from the muscles and internal organs, and ensures 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 increases, and the process of learning new motor skills is facilitated.
The speed and intensity of metabolism increases, the rate of breakdown of chemicals increases, the breakdown of which provides energy for muscle contraction. An increase in the rate of breakdown of substances causes an increase in body temperature (hence the concept of “warming up the muscles”). An increase in body temperature accelerates the time of onset of sweating when performing basic work, thus facilitating the processes of removing waste products from the body and the processes of maintaining body temperature within the physiological norm. The ideal option is to start sweating during the warm-up.
The activity of the circulatory and respiratory organs increases. These organs provide 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 intense and long enough, an additional amount of blood enters the bloodstream from 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 functioning of the body.
There is a redistribution of blood between working and non-working organs. The blood vessels of working organs (heart, lungs, working muscles) dilate, and more blood flows into them. The blood vessels of non-working organs (digestive organs, non-working muscles) narrow, and significantly less blood flows into them.
Due to poor blood supply and inhibition of the activity of the digestive organs during more or less intense exercise 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 type of activity (!). However, during fairly 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 a larger amount of blood compared to 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 learn new things, and so on) immediately and some time after performing intense muscular work.
| № | Exercise | Number of repetitions of the exercise | Description | Illustrations and guidelines |
| 1 | Starting position - stand straight, arms along the body | 4 | Perform for 4 counts. 1,2,3 - Clench your fingers into fists, raise your hands to your shoulders, trying to tense them as much as possible 4 - lower your hands and unclench your fingers | arm muscle stretching |
| 2 | Starting position - stand straight, arms extended forward. Clench your fingers into fists. | 6 | Perform for 4 counts. From the starting position. On account: For the first 4 counts, make several circular movements with your hands in one direction. For the second 4 counts, make several circular movements with your hands in the other direction. | stretching the muscles of the hands and forearm. |
| 3 | Starting position - arms to the sides | 4 | Perform for 4 counts. From the starting position. On account: For the first 4 counts, make circular movements with your arms in one direction. For the second 4 counts, make circular movements with your arms in the other direction. The elbows remain in place | |
| 4 | Starting position - hands to shoulders | 4 | Perform for 4 counts. From the starting position. On account: For the first 4 counts, make circular movements with your elbows forward. For the second 4 counts Make circular movements with your elbows back | stretching the muscles of the arms, shoulders and chest |
| 5 | Starting position – arms extended forward. | 4 | Perform for 4 counts. 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 | The starting position is to clasp your hands in a lock and turn the lock outward. | 4 | Perform for 4 counts. From the starting position. On account: For the first 4 counts, make circular movements with clasped hands to the right. For the second 4 counts, make circular movements with clasped 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 your soles, grab your feet with your hands and hold | 4 | Perform for 4 counts. From the starting position. On account: 1,2,3 – try to reach your socks with your head |
Stretching the groin muscles |
| 8 | Lying on your back on the floor or ground, bend your knees. Lean forward and grab one leg just above the knee with both hands | 2 | Perform for 4 counts. From the starting position. On account: 1,2,3 – Pull your knee towards your head while leaning forward, bending your neck and back and trying to touch the tip of your nose with your knee. 4 – return to starting position |
Stretches the lower back muscles. |
| 9 | While sitting, place the shin of your left leg on the thigh of your right. Grasp the foot of your left foot with both hands, holding the sole with your left hand and the outside of the foot with your right. | 2 | Perform for 4 counts. From the starting position. On account: 1,2,3 – Without moving your leg or knee and only bending your foot at the ankle, try to turn it so that it is facing upward and feel the tension on the outer surface of the ankle. Make an effort, trying to perform the movement as if you were twisting your 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 for 4 counts. From the starting position. On account: Tilt for 4 counts, at 4 - straightening. Same with the other hand and leg |
Stretches the muscles of the torso. |
| 11 | Standing, legs slightly apart. | 4 | Perform for 4 counts. From the starting position. On account: For the first 4 accounts Raise your arms above your head, one arm as if trying to reach the ceiling, rising on your tiptoes and stretching your entire body. For the second 4 counts, repeat with the other hand. | Stretches the muscles of the shoulder girdle and the entire body. |
| 12 | When standing, lean against a wall or table for support. Grab your leg from behind with your hand, holding the ankle joint. | 2-4 | Perform for 4 counts. From the starting position. On account: 1,2,3 – When bending your leg at the hip joint, try to pull your heel up as close to your buttocks as possible and try to maintain a position where your 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. SO WHAT IS KVN? Now, having overcome the first part, we can say for a start (for the umpteenth time - “for a start”?) that this is some kind of big science. Actually... M requires warming 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, in particular, did the young 3-meter springboard diver O.D. warm up? At first I leisurely ran on the hard surface around the pool (not knowing that such running contributes to the “clogging” of the muscles, especially the calf and... whose name is “vicious cool”. 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 the mistake may be repeated. Increasing fear contributes to the repetition of the mistake, which further strengthens the feeling of fear of this element of sports equipment... |
Doing a warm-up can protect you from injury and is an important part of your workout. Warm-up can consist of absolutely any physical activity, which can significantly increase the heart rate, for example, from jogging (outdoors or just indoors on the spot), cycling (regular or stationary), or jumping rope.
In this article we present some exercises that will generally prepare your body for training and in a specific way warm up those muscles that you plan to work in each individual session. We recommend choosing one or more warm-up exercises for each body part you will exercise that day. Each exercise consists of enough simple movements, which should be performed several times in a row before stopping in the approach. The warm-up portion of your session should take 3 to 4 minutes.
Another aspect of the warm-up that is not covered by the exercises below, but which should be kept in mind as you move on to more advanced exercises. heavy weights. Do anyone's easy approach strength exercise for each individual body part (with a weight of about one-third to one-half of your “working” weight for this exercise).
Many of the exercises below use the concept of "basic stance." This means the following: stand with your feet parallel to the floor, approximately shoulder-width apart, the muscles around the shoulder and knee joints relaxed, your pelvis tucked, and your chin raised.
1. Warm up the neck muscles
Head turns
Body position - basic stance. Turn your head from side to side several times, trying to turn it as far as possible.
Head tilts
Main stand. Smoothly tilt your head forward, then return it to an upright position. Don't shrug your shoulders.
2. Warm up the muscles of the shoulder girdle and arms
Shoulder rotation
Main stand. Rotate your shoulders up, back and down, forward several times. Then change direction.
"Shrugs" (shrug)
Main stand. Raise your shoulders as high as possible while inhaling, then exhale sharply, lowering your shoulders just as sharply.
Swing your arms
Main stand. Swing your arms, starting above your head and moving them down to the sides and crossing them in front of your chest. Then swing your arms up and continue.
3. Warm up the chest and back muscles
Raising your arms forward
Main stand. Bring your hands together in front of you. Inhale deeply as you raise your arms above your head and exhale as you return to the starting position.
Raise your arms back
Main stand. Connect your hands below your back. Inhale, raising them as high and back as possible, exhale, returning to the starting position. Do not lean forward under any circumstances.
Standing arm raises
Main stand. Start by straightening your arms in front of you at chest level. Extend your arms as far back as possible, squeezing your shoulder blades together and inhaling. As you exhale, return your arms to the starting position, round your back and shoulders forward, spreading your shoulder blades to the sides.
4. Warm up the torso muscles
Twisting
Main stand. Keeping your arms out to the sides, rotate your torso from side to side as quickly as possible, keeping your pelvic girdle motionless. At the same time, try to spread your hands back further.
Twisting with with bent arms
Bend your elbows and grab your shoulders with the fingers of each hand. Rotate your torso from side to side.
Side bends
Main stand. Bring your hands together behind your head and bend from side to side. Keep your pelvis motionless.
Torso rotation
Basic stance, except with the feet slightly pointed outwards rather than parallel. Hands on hips. Keeping your pelvic girdle still, first lean forward, bending at the waist. Then return to the starting position (stand). Then do the same in turn to the right, back, left. Repeat 3 times, then change the direction of movement.
Bent over torso twists
Warning:
If you are suffering from any complications in your lower spine, avoid this exercise.
Spread your feet wide, bend your knees slightly and lean forward, bending at the waist so that your torso is parallel to the floor. Bring your hands together behind your head. Bring your left elbow to your right knee, then your right elbow to your left knee. As when doing a warm-up, repeat several times. Be careful not to round your back. It is allowed to twist the pelvic girdle from side to side.
5. Warm up the muscles of the lower back (lower back)
Forward bends
Warning:
If you are concerned about any complications in your lower spine, avoid this exercise.
Main stand. Place your chin on your chest and bend literally along the vertebrae, bending as low as possible, then straighten up in the same way. Next, without changing the position of your feet, turn your torso to the left and repeat the tilt, then turn to the right and bend. Be careful not to strain the muscles of the shoulder girdle when straightening after bending the torso.
All core exercises are also very good for warming up the lower back muscles.
6. Warm up the leg muscles
Straightening your legs forward while standing
Using your right hand to maintain balance, place your left hand on your waist. Straighten your left leg forward, lifting it as high as possible. Then bend your left leg at the knee and do the bending and straightening several times. Repeat the procedure with your right foot, now using left hand to maintain balance. Do not relax the knee joint of the supporting leg.
"Dive"
Standing on your left leg, place your weight on the floor on both hands and lift your right leg back, bending it at the knee joint. Bend and straighten your left leg. Repeat several times. Keep your left foot flat on the floor and do not disengage the knee joint of that leg as you rise to the top of the movement. Change the position of your legs and repeat.
7. Warm up the muscles of the pelvic girdle
Mahi
Maintain your balance with right hand. Swing your left leg forward and backward, repeating this several times; then do the same from right to left. Switch legs and repeat.
Side Lunges
Hands on the belt, feet parallel, wide stance. Take a deep lunge to one side, then to the other, without lifting your feet off the floor or moving them. Don't lean your torso forward.
8. Warm up the ankle joint
Rotation of feet
Holding onto something with your hand to maintain balance, lift your leg off the floor and rotate your free foot, first in one direction, then in the other, doing this several times with each leg.
9. Warm up the calf muscles
Calf raise
Rise onto the toes of both feet, maintaining your balance by holding on to some stable support. Lower and lift your heels, keeping your feet parallel. Repeat with toes turned outwards, then with toes turned inwards.
Of course, this is not a complete list of exercises, but only the main ones from your possible warm-up complex.
Warm-up in physical education
Performed by physical education teacher Valery Gennadievich Khartsev
Warm-up in physical education class is a simple but necessary thing. It is this that allows you to prepare your muscles for physical exercise and protects children from getting all sorts of injuries during exercise.
Warm-up is the basis of physical education, and it should cover the whole body to the maximum. However, this does not require a long time, and the standard option covers only 10 - 15 minutes of lesson time. In addition to the main program, it is worth including an enhanced warm-up for those muscle groups that will be involved in the exercise: for example, before running, pay great attention to warming up the legs.
So, the standard warm-up for school is performed from the basic position shoulder-width apart, feet parallel to each other, arms along the body or on the hips:
Tilt the head forward - backward for 4 counts (8 - 12 times);
Tilt the head to the right and left for 4 counts (8 - 12 times)
Turn the head to the sides for 4 counts (8 – 12 times)
Rotate your head in a circle 2 times in both directions;
Hands to shoulders, rotate shoulders forward - backward for 4 counts (8 - 12 times)
Warm up the wrists - rotate in both directions 2 - 4 times;
Warm up your elbows – rotate in both directions 4 times;
Rotation in the lower back in a circle 2-4 times in each direction;
Bend the body forward - backward for 4 counts (8 times);
Tilt the body to the right - to the left for 4 counts (8 times);
Warm up the ankle joints - rotate clockwise and counterclockwise 4 circles in each direction;
A similar warm-up for the hip joints;
Place your hands above your knees and rotate the knee joint 2-4 circles in each direction;
Performing classic forward lunges – 8 times for each leg;
Leg swings - 10-15 swings for each leg.
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Warm-up, types, meaning, warm-up exercises, cool-down
To obtain maximum benefit from playing sports, you must follow all the rules of training. Only then, following the recommendations of specialists, will you be able to get the desired result without harm to your body. One of these rules that is of particular importance is to do a warm-up before starting a workout. No matter what sport you play, warming up should always be an integral part of your training. By performing a special set of exercises, you can protect yourself from injuries and achieve your intended goal in the shortest possible time, be it losing weight, developing sports skills, or increasing muscle mass.
What is a warm-up
Warm-up is a set of simple exercises that includes basic sports elements. It is performed before the main workout and serves to warm up the muscles and prepare them for the upcoming loads. Often, cardio exercises are used for warm-up, the intensity of which gradually increases, but it is not a bad idea to include stretching and joint development in the warm-up. The duration of the warm-up can be from 5 to 40 minutes, depending on the specifics of the intended workout. The effect of the warm-up will last approximately the same amount of time as it took, so you can’t start the main workout immediately after the warm-up. To perform a warm-up, you do not need special skills and preparation; all the exercises that it consists of should be as simple and understandable as possible.
Types of warm-up
The most common warm-up is main. It is unchanged, regardless of the upcoming load and the type of sport you are involved in. The essence of the main warm-up is to prepare the muscles, joints and nervous system for the start of the lesson. Under the influence of the main warm-up, the intensity of cardiovascular, nervous, respiratory and propulsion systems, and thermoregulation also improves.
The next type of warm-up is special. It differs from the main one in a set of exercises. Its peculiarity is to maximally prepare for work and warm up exactly those muscles and parts of the body that will be intensively involved. A specific warm-up may include some exercises specific to the sport you are playing. If this power training, which involves working with weights, then the warm-up should include lifting light weights.
Another type of warm-up is articular. The name alone makes it clear what role this warm-up plays. To carry it out correctly, you need to think in advance about a set of exercises that will involve the maximum number of joints and help develop them. Unlike previous types of warm-up, the joint one is performed slowly and smoothly and does not involve significant stress on the body. Do not forget also that during joint warm-up you need to monitor your breathing and not perform exercises that will disrupt or speed it up. The optimal time for joint warm-up is considered to be the summer period, when the influence of high temperatures and intensive training take a lot of strength and energy.
Warm-up meditation- This is one of the least common types of warm-ups. It is performed mainly before martial arts classes. This warm-up helps you get in the right frame of mind and mentally prepare yourself for battle. The warm-up is carried out in a quiet, calm environment in a convenient and comfortable position; in a word, during the meditation warm-up nothing should interfere or distract you. Sit down, close your eyes, relax and do a full warm-up. If you do not have special skills to perform a meditation warm-up, then seek help from an experienced trainer who will tell you all its secrets.
The importance of warming up
So why, in fact, do we need a warm-up, and what effect does it have on our body? During the warm-up process, the functioning of the circulatory organs improves, which begin to intensively supply the body with oxygen, which provides the necessary energy and strength. The intensity of metabolism also increases, which leads to the breakdown of more useful elements that are intensively processed by the body during physical activity. This helps to increase body temperature, which allows the muscles to warm up to the desired state. In addition, after warming up, the elasticity of the ligaments and muscles improves, due to which they are able to withstand greater loads and are less susceptible to sprains and other injuries. After warming up, the excitability of the nervous system increases, which improves reaction speed, coordination of movements, endurance and perception. In addition, contrary to popular belief, intense warm-up can increase the body's endurance and increase the effectiveness of the upcoming workout. By doing the warm-up correctly, you will not only not get tired and use up all your strength, but you will also gain new ones that will help improve the results of your workouts.
Warm-up exercises
It is best to start any warm-up with a series of exercises that provide moderate cardio load. The best option for this would be running. Do not immediately start intensive, running fast, as this can become stressful for the body. Running speed should smoothly transition from normal walking for an easy jog, whether you're on a treadmill or just jogging. If you don’t have the opportunity to run, then jump rope or run in place, as only these exercises ensure an even distribution of the load across all muscles. Do not under any circumstances replace running with an exercise bike or other exercise equipment that uses only one muscle group, arms or legs. Working out on them, you will not be able to properly warm up all the necessary muscles.
After running, you need to move on to working out your joints. Start with slow rotations and turns, which must be performed from top to bottom, gradually moving from the head to the legs, and also moving from the limbs to the torso. To begin, perform several smooth rotations of your head clockwise and then counterclockwise. Then turn your head left and right and tilt it forward and back. Warm up your shoulder joints by rotating your shoulders first in one direction and then in the other. After this, move on to your hands and elbows, doing 10 rotations in each direction. To stretch shoulder girdle swing your arms in different directions. Then you need to bend your torso to the sides, forward and backward. Next exercise- this is a rotation of the pelvis that will help develop hip joint. Then move on to your knees, performing 10 rotations with each leg, and only after that stretch your ankle using the same rotational movements. Please note that there are no strength exercises in the main warm-up.
Hitch
During the training process, the cool-down is no less important than the warm-up. This is a set of exercises that helps normalize the cardiovascular system after intense exercise and reduce upcoming muscle pain, if the load was excessive, it will calm the body and return it to normal. As a cool-down, you can use exercises typical for joint warm-ups. In addition, you can spend a few minutes walking slowly, as well as stretching, since after maximum tension, the muscles are most pliable. The duration of the cool-down, like the warm-up, should be at least 5 minutes. By paying enough attention to warming up and following all the recommendations listed above, you can get the maximum benefit from sports and protect your body from unwanted injuries.