Heating is a very important component of the sport. The warm-up exercises are very important, because it can help you avoid muscle problems or joint problems, and at the same time also enhance the success of the same workout.
It’s common knowledge that a heated body responds much better to training stimuli, since the muscle fibers are sprayed with blood and well prepared to work. As a result is considered a suitable method for preventing accidents, thanks to the increase of the elasticity of the muscles and tendons.
The increase in temperature also has a significant positive effect on muscle strength and power: improves joint mobility, reactivity and the rate of development of force. This phase prepares the body for strenuous physical activity, improving the metabolic properties of muscle.
The physiological preparation to training also leads to increased mental alertness. If you follow this guide through the steps, I will explain how warm the muscles before exercise.
- Start with stretching, which consists of stretching and stretching. The reason for which the streching is particularly important is that the muscles are made more elastic (thanks to the elongation of the beams that compose them) and especially heat up. Begin heating the neck. Turn your head first to the right and then left, slowly.
- Then bend your head forward and backward. Finally rotate the neck with lenses and large movements, clockwise and then counterclockwise. Following past the shoulder blades, performing movements upwards and then downwards, as if you were to shake off all the weight accumulated during the day.
- Pass the torso and the arms carrying the twists to the right and then to the left. Then put a hand on one side and lean on the same side, bringing the opposite arm in extension; change arm and repeat the exercise. Finish off with your legs (not to mention the knees).
- If there is a support (such as a fence, for example) carried one leg resting on the support and flex the torso forward until it touches the tip of the foot (or where you arrive). Then repeat the exercise with the other leg.
- You have to keep these positions for about 10 seconds each. Finally bend knees. Keeping your feet firmly on the ground, bend your torso (slightly widening legs) and get as much as possible. After performing these simple exercises you can do some of cardio, that is essentially a warm up for the heart.
- If you have a treadmill or an exercise bike (because you have equipped a room in the house, or because you attend a gym) run for about 10 minutes or cycle for the same period. The activity does not have to be intense (not a race), but it must be to pump more blood to the heart. If you have tools (eg small weights) trained the specific muscles you will be using most.
- Lastly do not underestimate your breath. When you perform aerobic activity (as may be a race) the breath must be smooth and deep. Fate of deep breaths before starting; this also serves to spray the most of the muscles and opens the lungs. And above all, do not stop to breathe and inhale during training. It often remains in apnea and this is very harmful.
