Today we will look at the often\nunderestimated warm-up resp. Warm Up and its individual parts that give us\nThey will help build the foundation for quality training. Maybe after this blog you will find that the warm-up\nhas a much deeper meaning for most people than just shaking your head\nand shoulders before you dive into the first set of the bench press. <\/p>\n\n
The length of a quality warm-up depends on\nfrom several factors. For example, warming up before a normal fitness workout with free\nweights or on pulleys will certainly be different from warming up before training\nincluding sprints, plyometrics (bounces and jumps) or maximum power. In the first\n5-10 minutes would be enough to warm up, in the second case it could be\nBe calm for 10-15 minutes, especially for consistent and gradual preparation of the body\nfor maximum performance right after the warm-up. Despite general recommendations, it is\nwarm-up is always highly individual and not everyone will benefit from\nof all its blocks.<\/p>\n\n
An essential element in the\nFor warming up, I have a foam roller. This simple\nThe device can help relieve muscle spasms and also moisturizes\nand blood circulation in the muscles and muscle fascia. It also helps in mobilizing\nthoracic spine and hips. If we feel (un)pleasant pain while rolling, it is\nhigh probability that the muscle is stiff for some reason, whether\nbecause he is overloaded with exercise or because of poor posture or because he is\nextremely relaxed (stretched) and the body keeps it in optimal condition.\nlength by developing a spasm, which is also manifested by the stiffening of the\nMuscle. All these reasons must be distinguished, and therefore reckless scrolling\nfrom morning to evening, because you have stiff e.g. the posterior thigh muscles (which he has\nthe vast majority of the population is sufficiently stretched anyway)\nmore harm than good. In general, we would like to refer to this part of the\nThey should devote at least 3-5 minutes to warm-ups, depending on the person\nand their individual needs. <\/p>\n\n
The next part of the warm-up should be\nwash at least 1-3 exercises to activate the so-called CORE \u2013 buttocks, abdominal muscles\nmuscles and shoulder stabilizers. These exercises will create a solid foundation before\ntraining, they “center” the body and set it to the most ideal or.\n“neutral” position. These are mostly exercises on the ground, involving the right\nbreathing, and movement of individual limbs with a focus on stabilizing the trunk.\nIf we are strong enough in these exercises, we can move on to more difficult ones\npositions on all fours, kneeling on one knee or standing. Between the couple\nBasic exercises from this category include: deadbug, birddog, side plank,\nshoulder taps, and their various variations.<\/p>\n\n
Activation should be followed by\na few exercises as part of dynamic stretching. Ideally to practice those parts\nAnd especially the movements that we will do in training. For example, if we know\nthat we start the training with a series of squats, so we prepare ourselves with movements that include\nespecially the knee joint (squats with your own weight, lunges, etc.) but also the hip joint\nand the ankle joint. More movement-specific exercises should form the basis\nwarm-ups, but general exercises should also be added. Subsequently, the trainee is ready to start\ntraining with a properly built foundation and with the certainty that it minimizes\nrisk of injury during training. <\/p>\n\n
If it were\nAn athlete who starts training with much more demanding exercises, respectively.\nmovements (the aforementioned sprints, bounces, or exercises to build strength\ngradient), the warm-up would continue with the preparation of the given movements (movement\nprep) by including various marches or minions in a given direction\nand activating the nervous system, which energizes the body to maximum performance. Whole\nThe warm-up should gradually build, but it should not tire the athlete\/exerciser\nbefore the training. That’s why it’s important to keep track of time. If\nWe warm up for 20+ minutes, we gradually tire the body and we do not give the maximum\ntraining performance.<\/p>\n\n
These basics are general, but\nThe most important word in the warm-up should be the exact opposite, individually.\nEvery person is different and not everyone needs the given parts of the warm-up. Someone\nwho is already an experienced exerciser and has no health problems and is\nespecially aware of what his body can do, a foam roller will suffice,\nactivation and a couple of warm-up sets and can start training. However\nThere are really few of these people. On the other hand, we have people who need to digest\ntime corrective exercises and adjusting the body to the correct position a little\nlonger. From my own point of view, I can say that the client does not always enjoy it,\nBut in the long run, even such “unfunny” ones are simply necessary\nparts of the training respectively. warm-ups. The warm-up should definitely not be underestimated, because\nas it can prepare us for training physically (by improving proprioception)\nand warming up the entire musculoskeletal system), so it can also prepare us mentally\nand set the right “mindset” for training. <\/p>\n","protected":false},"excerpt":{"rendered":"
Today we will look at the often underestimated warm-up resp. Warm Up and its individual parts that give us They will help build the foundation for quality training. Maybe after this blog you will find that the warm-up has a much deeper meaning for most people than just shaking your head and shoulders before you […]<\/p>\n","protected":false},"author":14,"featured_media":10900,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"none","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","footnotes":""},"categories":[148],"tags":[],"class_list":["post-11107","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog-en"],"_links":{"self":[{"href":"https:\/\/fitcamp.sk\/en\/wp-json\/wp\/v2\/posts\/11107","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitcamp.sk\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitcamp.sk\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitcamp.sk\/en\/wp-json\/wp\/v2\/users\/14"}],"replies":[{"embeddable":true,"href":"https:\/\/fitcamp.sk\/en\/wp-json\/wp\/v2\/comments?post=11107"}],"version-history":[{"count":0,"href":"https:\/\/fitcamp.sk\/en\/wp-json\/wp\/v2\/posts\/11107\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitcamp.sk\/en\/wp-json\/wp\/v2\/media\/10900"}],"wp:attachment":[{"href":"https:\/\/fitcamp.sk\/en\/wp-json\/wp\/v2\/media?parent=11107"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitcamp.sk\/en\/wp-json\/wp\/v2\/categories?post=11107"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitcamp.sk\/en\/wp-json\/wp\/v2\/tags?post=11107"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}