Find out what is the difference between male and female warm-ups and why girls should take a fundamentally different approach to prepare their bodies for active work. It is customary to call a warm-up a set of exercises performed with medium and low intensity, designed to warm up the muscles, accelerate blood flow and develop the ligamentous-articular apparatus. The warm-up has the following goals:
- Increased activity of the heart muscle.
- An increase in the elasticity of muscle tissue and activation of the synthesis of synovial fluid in the joints.
- Stretching the muscles.
- Increased heart rate.
- Preparation of all body systems for high physical activity.
Very often athletes do not warm up, considering it a waste of time. However, this behavior dramatically increases the risk of injury. Today you will learn how to do a proper warm-up before a workout for girls.
Exercises to warm up the spine and neck
These exercises are the simplest in the entire pre-workout warm-up program for girls on offer today. When doing them, you need to feel the stretch of the muscles and then return to the starting position.
- Exercise # 1. Stand straight with your head down. Begin to stretch your chin in the direction of the chest and, in the extreme position, pause for a couple of seconds.
- Exercise number 2. To develop a trapezoid, start tilting your head to the side, trying to reach your ear to the shoulder joint. As soon as you feel discomfort, hold this position for 30 seconds.
- Exercise number 3. Turn your head as much as possible to the sides and at the same time look in front of you. When you reach the end position of the trajectory, hold the position for ten seconds.
- Exercise number 4. Take a standing position and raise your arms up. In this position, begin to tilt the body forward, while keeping your back straight. When the angle between your legs and body is 90 degrees, hold for five seconds. Do about a dozen repetitions.
- Exercise number 5. Take a standing position with your feet at the level of your shoulder joints. Lean your body forward, trying to reach the ground with your palms. In total, you need to perform 20 repetitions.
Upper Torso Warm-Up Exercises
These movements are used to warm up the upper torso before training for girls:
- Exercise # 1. Take a standing position, positioned at arm's length from any support. While holding the support, begin to bend the pelvis back. Slowly straighten your legs and tip over backwards. As you perform the movement, you should feel the muscles in your back stretch. In the final position, a pause of a quarter of a minute should be sustained.
- Exercise number 2. Stand upright, keeping your head straight and your feet at the level of your shoulder joints. Pull in your stomach and spread your arms out to the sides, palms facing up. Keeping your head and lower body in this position, rotate your body to the sides. In total, you need to complete from five to seven turns in each direction.
- Exercise number 3. Take the starting position similar to the previous movement. The left hand is at the waist, and the right hand is raised up. Bend to the left, trying to reach with your right hand to a fictional point in space. Change hands and make a similar movement in the opposite direction.
- Exercise number 4. Take a supine position with your arms extended upward and your legs straightened. While straining your abdominal muscles, begin to lift your torso and at the same time bend your knee joints. In this case, the feet should not come off the ground. You cannot help with your hands and they must describe a semicircular trajectory. Repeat ten times.
- Exercise number 5. Take a standing position and join your hands behind your back in a lock. Perform small thrusts with your hands until you feel a stretch in the muscles. Then you need to raise your hands and put them back together in the lock. Stretch the top for 0.5 minutes.
Exercises to warm up the legs
When doing a warm-up before training for girls, you should work with a low intensity on a treadmill (stationary bike) or perform a series of jumping rope jumps. In addition, do the following exercises:
- Exercise # 1. Get into a standing position with your right leg back and grasp the ankle with your left hand. If it is difficult for you to maintain balance in this position, then you can grab the support with your free hand. Hold this position for about 0.5 minutes, then repeat with the other leg.
- Exercise number 2. Take a sitting position with your knees bent so that your feet touch each other in front of you. Relax your lower body muscles and lower your knees as low as possible. Help yourself with your hands, but do it slowly.
- Exercise number 3. Take a rest on your knees, stretching your body up. Begin to take the body back, arching at the lower back and reaching for the calves of the legs. After finding the support for the arms, continue to stretch and feel the muscles in your thigh stretch.
- Exercise number 4. Take a standing position with your legs at the level of the shoulder joints, and lower your arms down. Begin squatting to parallel hip to the ground, then jump up. You need to do 5-10 repetitions.
- Exercise number 5. Take a standing position and keep your hands on your belt. Begin to deflect the body to the side and at the same time perform low jumps to the right and left.
The whole complex of warm-up before training for girls, which we have just talked about, will take you no more than 15 minutes to complete.
How to warm up before training, see this video:
