The ideal workout for 6 minutes
Sport And Fitness / / December 19, 2019
Some people do not warm up - after the 8-hour working day spent sitting, they immediately begin to squat and press from the chest. Others, on the contrary, too long to make the low-intensity warm-up movements, taking time at the very exercise.
We will show a cross - workout that only takes 6 minutes (11 if you count cardio) and help a good warm up your muscles. First, we give an example of a workout, and then show you how to create your ideal set of exercises.
Cardio medium intensity
Perform for 5 minutes.
Eyrbayk - perfect for warming up. This CrossFit-simulator uses the entire body, it is rapidly increasing heart rate and warms up the muscles. In order not to tire from the beginning, 3-5 minutes of moderate intensity is sufficient.
If your room is not eyrbayka, select the elliptical trainer. He also uses and the upper and lower parts of the body.
Massage on the roller
Follow for 30-60 seconds on each leg.
To increase the mobility of the hip joint, it is necessary to pay special attention to one of the heads of the quadriceps - rectus femoris. It passes through the hip and knee joints, and may be quite rigid, limiting the range of motion of the hip, especially for those who work sitting.
Squeeze roller massage body weight and unroll mid thigh - a place that is located between the pelvis and the knee.
Dynamic stretching the hip flexor
Stretch each leg for 30 seconds.
Dynamic stretching involves repetitive movements back and forth while maintaining the correct position of the body, pelvis and hips. This stretching increases the mobility of joints and thus does not create an unnecessary burden on the lumbar spine.
- Stand on one knee beside the bench, put her foot on the back of the feet.
- Knee front foot is bent at a right angle.
- Strain the press and nip the pelvis. At the same time you will feel increased pressure in front of the back of the feet and groin.
- Hold this position of the body and pelvis, swing back and forth with a small amplitude.
Do 10 reps on each side.
It is co-ordinated movements of the arms and legs, while maintaining the body in a static position.
- Get on all fours.
- Raise your right arm and left leg parallel to the floor or slightly higher.
- Arm and leg straight, knee straight.
- Keep your back straight, lower back does not bend.
- Lower the arm and leg and repeat the exercise 10 times.
- Follow with the other hand.
activation of the buttocks
Repeat 10 times with each leg.
This exercise helps to put into operation the rear muscles chain and enable the buttocks and hamstrings.
- Lie on your back, put his hands along the body.
- Bend one knee and place the heel on the floor, the other leg straight, and pull up - it's original position.
- Lift the hips off the floor as high as possible, stay for one second.
- Return to starting position and repeat.
Lunge forward with lifting arms over head
Do 10 repetitions with each leg.
Lunges activate the hip extensor muscles and lift the hands above the head with a deflection in the thoracic spine stretches the muscles of the shoulders and back.
- Lunged forward.
- Raise your hands above your head, tighten up the pelvis and arch your back in the thoracic region.
- Return the position of the back straight, head up out of the lunge and repeat.
Make two sets of three reps.
Dynamic warm-best finish some explosive movementWorking in the newly expanded range of motion and using the activated muscle.
Conventional vertical jumping is probably the most simple exercise. Try to jump really high, the main thing - quality, not quantity.
Create your own workout
Now lets proceed with each step, so you can create your own warm-up facilities.
Step 1. myofascial relaxation
Self-myofascial relaxation or reeling in the massage rollers It helps warm up the muscles and prepare them for the training.
In addition, a self-massage is very useful for those who for a long time retains one position, such as sitting at a computer or behind the wheel. Unrolling on the roller relieves stress with hard clamped muscles and prepares them to load.
But do not spend a lot of time. Unroll only the muscles that will be involved in the exercise, and spend no more than 30-60 seconds on each muscle group.
Step 2. Static and dynamic stretching
Now we need to stretch already sheeted muscle groups. You can use both dynamic and static stretching. In the statically retained in position for no longer than 10-30 seconds. That's enough to relax rigid muscles and at the same time does not dull the nerve impulses.
Stretching is especially important if you have any problems with mobility and range of motion. Most often, athletes are hard hip flexors, rectus abdominis, latissimus dorsi, and hamstrings. If you too have such problems, add one or two stretching exercises these muscles.
Dynamic streamer includes rocking back and forth or up and down in a desired position. Unlike static stretching, where you just freeze in extreme point, dynamic uses, not only the muscles and connective tissues, but the joints.
Try to combine these kinds: first, short static stretching, dynamic and then in the same position.
Step 3. corrective exercises
This exercise will help you correct the wrong movement patterns that prevent perform exercises more efficiently.
Best of all, if the exercise will appoint a trainer, focusing on your characteristics and problems. You can independently verify the possibility of his body with the help of functional assessment movements. If you have not been any exercise of this test, use them as a corrective.
During these exercises, do not chase the number of repetitions. The main thing - carefully monitor the position of the body and try to do the exercise correctly.
Step 4. Activation of the target muscle
The word "activate" we mean to make the body better coordinate the movements of some muscles in synergy with others. The better you prepare the muscles, the better your performance during exercise.
But do not blindly copy someone else's warm-up every day. Empirically find out what exercises are right for you.
Step 5. Formulation proper technique basic movements
There are six basic patterns of human body movements:
- leaned forward with a straight back and slightly bent legs.
- Bench hands.
- Thrust his hands.
- Carrying heavy loads.
Your goal - to perform all the movements correctly and without technical restrictions. However, does not necessarily work on them in a single workout.
If you are planning a day legs, prefer to exercise correction squats, Attacks and leaned forward. If you are going to do the exercises on upper body, do bench press and pull your hands, such as push-ups and pull-ups.
If you have no problems with movement patterns, just perform the exercises in order.
Step 6. Activation of the central nervous system
The last phase of the dynamic warm-up - is the preparation of the central nervous system by means of explosive exercises. They affect the coordination and improve communication of the nervous system to the muscles.
CNS workout includes a few key exercises: sprints, jumps and throws. It is not necessary to perform explosive exercises to muscle fatigue. The main aim - CNS perform train with a maximum speed and intensity.
The number of repetitions should be small, and the speed, strength and explosive power - high. This will protect you from the fatigue of the nervous system and at the same time it will prepare for a workout.
After blasting exercise rest for 1-2 minutes, and then proceed to the main workout.
The main indicator of proper warm-up - good health, vigor and willingness to commit sporting feats.