The pre-exercise warm-up exercises that you need to do before starting to exercise play an important role for you. Warming up is about usin...
The pre-exercise warm-up exercises that you need to do before starting to exercise play an important role for you. Warming up is about using your body and energy more efficiently before starting to exercise. It helps both prevent injuries and increase your motivation. It aims to strengthen tissue elasticity and increase blood circulation, along with an effective warm-up program that helps warm up the muscles before sports and prepare them for activity. After starting with a light tempo, the tempo can be increased and continued. You can prepare yourself for training for approximately 10-20 minutes.
Purpose of Warming Up Before Exercise
As it is known, a warm-up program before exercise has many benefits. Since your body is important to you and as a result, the bodybuilding you have done is a goal for your health, your priority should be the warm-up program. The aims of the warm-up program are;
Warm-up exercises that increase blood circulation also contribute to increasing the number of repetitions and sets. By applying warm-up exercises, the flexibility coefficient of the body is increased and problems such as cramps and contractions can be prevented. Thanks to the preparation and warm-up period to increase both your psychological and physical performance before sports, it will be revealed that the efficiency obtained during training increases and your performance is higher.
Pre-Exercise Warm-Up
Warming up before exercise varies depending on your previous experiences, body resistance and the warm-up program you will follow. The concepts of Formal and Informal, which form the basis of warm-up exercises before sports, form the basis of sports exercise. While informal warm-up is defined as physical stretching movements, formal warm-up consists of the whole warm-up movements depending on the type of sport practiced by professional athletes.
For example, basketball players shooting before the match is considered a formal warm-up exercise.
Since warming up the whole body during the warm-up will greatly benefit you during training, you should choose both formal and informal movements. If you jog to warm up, you can make your warm-up program more personalized, as it will be beneficial to warm up the muscles you will work during the training process, instead of just increasing blood flow and body temperature in your body. Both static and dynamic warm-up movements will increase flexibility in your muscles, making your training more efficient.Warm up movesYou can start warming up with a light jog to prepare your body before training. A light-paced walk that lasts about 10 minutes will accelerate your blood circulation.
For this reason, you can wear more comfortable shoes and clothes that suit the weather conditions of the period. During periods when the weather is cold, you can warm your body more by extending your exercises over a longer period of time. One of the important things that helps during warm-up is to dress warmly. If you wear thick clothes, your body can accumulate more heat.
After a light-paced walk, you can move on to other warm-up exercises. You can increase blood flow in the neck area by moving your neck left and right and front and back. To activate the abdominal muscles, you can get help from crunches. After doing sit-ups in one or two sets, you can move on to your arm and leg muscles.
To exercise your leg muscles, you can get help from exercises such as squats or walking lunges consisting of 15-20 repetitions. In addition, you can gain flexibility in your muscles by stretching your leg muscles while sitting on the mat and staying in this position for 10-15 seconds.
You can stretch your arm muscles by opening your arms to the sides or by holding on to something and stretching them. You can increase your body temperature by swinging your arms to the sides or doing swimming movements.
To stretch your back, you can stretch your arms forward and stand still for 15 seconds.
In order to get more efficiency from your muscles during training, you should not overexert yourself while doing the warm-up exercises and keep the warm-up time at a certain level. If you spend too much time dwelling on it, you may experience decreased performance in training.
The Importance of Cooling Down After Workout
The main purpose of cooling exercises will be to return your body to normal pace, that is, to the beginning. With high body tempo, an increase in your heart rate and body temperature is observed. With the cooling process, the process of removing the increased lactic acid in the muscles becomes easier, so your body will enter a faster recovery and renewal process. The recovery and renewal process is important to prepare the athlete for the next training. One of the indispensable things to increase the efficiency of the next training session will be the cooling down period after the training.Cooling exercises will calm your body more, slow down your pulse and reduce muscle contractions. You can do cardiovascular exercises such as light flexibility exercises or very slow jogging. The main purpose here is to remove metabolites and wastes from your body in the optimum time.
Cooling exercises provide both mental relaxation and muscle relaxation as they prepare the body for the next workout. It will help reduce possible cramps and muscle fatigue after exercise.
While doing cool-down exercises, it will be useful to examine all muscle groups, starting from the lower part of the body. A cool-down program that will take 10 to 15 minutes at the end of the training protects the athlete's health and increases training efficiency.
For this reason, do not forget to end your training routines with cooling exercises.
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