The importance of warming up before performing intense exercise. Abstract on the discipline: “physical culture”. topic: “methodology for warming up in educational and training sessions.” The need for special warm-up

Warm-up exercises are performed at the beginning of each lesson for 10-15 minutes. Warm-up goal: creation Have a good mood, a positive emotional background, an atmosphere of sincerity and trust in the classroom. Warm-up promotes self-disclosure of group members and facilitates communication between them. It is advisable to perform it in fairly fast pace. A post-exercise discussion about warming up is possible, but not required.

The role of warm-up is especially important if there is resistance to training in the group. Resistance is open or hidden actions aimed at disorganizing and even disrupting classes. It is exerted by those group members who distrust both adults and peers, most likely due to past negative experiences. In addition, resistance can be a self-demonstration of those who claim leadership in the group. For some students, resistance is a way of psychological defense, a way to avoid the need to work with their problems by shifting attention from their own traumatized feelings to artificially created external situations.

Resistance may have different shapes. It can be demonstrative, that is, expressed in open distrust of the leader and attempts to disrupt classes. The most aggressive members of the group can provoke the leader into aggression with various antics, including rude, even obscene language. Finally, resistance can be expressed in silence, refusal to interact with the leader.

Warm-ups allow you to both identify resistance and counter it by creating an atmosphere of liberation and trust. Besides, effective way overcoming resistance and emotional stress is ignoring unwanted and positive reinforcement of desirable forms of behavior.

At the same time, it is useful to explain to group members that, although it is desirable for all group members to participate in the exercises, the principle of activity is a wish and does not impose any strict obligations on them. They can participate in exercises at their discretion and choice. Understanding this difference between the strict regulation of behavior in regular classes and the possibility of refusing answers or actions in a training group relieves tension from the resister, relaxes him and contributes to the natural desire to express himself along with other members of the group.

If resistance arises in the group at the beginning of classes, the warm-up may take longer during the first training session, even the entire session.

In addition to warming up, at the beginning of each lesson you should be reminded of the rules of group work

Unlike other exercises, warm-ups can be repeated from session to session. Moreover, sometimes special rituals are developed for the beginning of each lesson.

Exercise 1. AN EXAMPLE OF A POSSIBLE RITUAL FOR STARTING CLASSES (V.V. Makarov, 2005; A.S. Prutchenkov, 1991) The leader addresses the group with the following words: “Close your eyes... Now take your neighbor’s hand with your right hand... Hold it in yours. Try, without opening your eyes, to focus on the sounds around you, let anyone focus only on what he hears, let him listen for a while and recognize the sounds that reach him (one minute)...

Still keeping your eyes closed, concentrate your attention on the palms of your neighbors to your right and left that you are touching. Try to determine which palm is warmer, which is colder, whether it was the palm of the neighbor on the right side or on the left side(30 sec). With your eyes closed, open your arms and focus on your breathing, feel how the air moves in and out through your nostrils and lips. rib cage with each inhalation and exhalation (one minute). Try to count each exhalation and on the fifth, open your eyes...”

Exercise 2. “HELLO”

(B.R. Matveev, 2005)

INSTRUCTIONS. One of the class participants starts. Turning to the neighbor on the left side, with a feeling of joy from the meeting, he says: “Hello...”, expressing his attitude towards him with his voice, gesture, and smile.

Exercise 3. YOU KNOW, I...

(A.S. Prutchenkov, 1991)

Group members greet each other with this phrase, describing any interesting, funny incident that took place during communication with a person in the period between the previous and this activity.

Exercise 4. GREETINGS (V. Romek, 2005)

INSTRUCTIONS. Our task now will be to greet as many group members as possible within a minute. You can greet one participant several times.

Discussion. How did you feel during the exercise?

Which member of the group did you remember the contact with?

What do you think led to this?

Exercise 5. GREETING WITHOUT WORDS (V. Romek, 2005)

(The exercise can also be used to train the understanding of non-verbal signals) INSTRUCTIONS. Now we will try to greet as many group members as possible within three minutes, but without words, using only the capabilities of our

body, gaze, facial expressions and gestures. You can greet one participant several times. Try to try as many different greeting options as possible. Don't forget about your smile.

Discussion. Which greeting options did you like best?

How many nonverbal greeting opportunities have you used?

How does a partner respond to a greeting accompanied by friendly nonverbal behavior?

How did your partner react to touching or decreasing distance?

Note. The exercise is best performed with rhythmic music.

Exercise 6. ASSOCIATIONS (The exercise can also be used to train memory)

INSTRUCTIONS. Remember personal quality, starting with the same letter as your name, for example: “Olga - charming”, “Vladimir - free”. Then each participant says his name, adding an invented quality to it. Moreover, each subsequent participant repeats everything that was said before him.

Exercise 7. GIFT (The exercise can also be used to form a “I-image”) INSTRUCTIONS. All participants in a circle speak out: “What would I like to give to the person sitting next to me?” It is called something that could truly please a person. The one who was “given” thanks and explains whether he would really be happy with such a gift and why.

Exercise 8. MOTTO (The exercise can also be used to form a “I-image”) INSTRUCTIONS All participants, one by one, in a circle, will say what kind of T-shirt and with what inscription-motto they would buy for themselves if there was such an opportunity. Try to ensure that the answer is not random, the inscription reflects your life credo, its basic life principle (like the motto on a knight’s shield), and the color corresponds to your character.

Exercise 9. “BROKEN PHONE”

WITH ASSOCIATIONS

(Labyrinths of Psychology, 1996) INSTRUCTIONS. One person thinks of a word and says it to his neighbor. He does not repeat the word he heard, but says the first association for this word, turning to his neighbor. And so everyone says associations in a circle.

Discussion. It is interesting to compare the first word with the last, and then in a circle interview everyone who said what. Very often associations fall into one direction and are repeated several times per circle.

Moving warm-ups

Exercise 10. MEETING EYES (I.V. Vachkov, 1999)

(The exercise can be used to train the skill of social perception) INSTRUCTIONS. Option 1. All participants stand in a circle with their heads down. At the leader’s command, they simultaneously raise their heads. Their task is to meet someone's gaze. The pair of players who succeed leaves the circle.

Option 2. It is distinguished by the opposite formulation of the task - not to meet anyone’s gaze.

Exercise 11. SIX (I.V. Vachkov, 1999) (exercise can be used to train attention)

INSTRUCTIONS. All players stand in a circle. Each group member takes turns naming numbers in the natural series: one, two, three... It is prohibited to name numbers ending with the number 6 and multiples of 6 (for example, 6, 12, 16, etc.). If a player gets such a number, he must silently jump and clap his hands. The one who makes a mistake is eliminated from the game. You can play up to the three remaining most attentive players. It is clear that other numbers can be used instead of six.

Exercise 12. UNIVERSAL ATTENTION (Labyrinths of Psychology, 1996)

(The exercise can also be used to develop communication skills) INSTRUCTIONS. Participants can move freely around the audience. All participants in the game are asked to complete the following task - by any means, without resorting, of course, to physical influence and local disasters, to try to attract the attention of others. The task is complicated by the fact that all participants in the game are trying to complete it at the same time.

Discussion. Exchange opinions on who managed to attract attention better and faster and through what means.

Exercise 13. JUMPING (B.R. Matveev, 2005)

INSTRUCTIONS. Stand in a circle facing the center. Now I will start clapping my hands, and for each clap everyone should silently jump, turning 90 degrees. Task: silently, without any negotiations or signs, turn your entire face in one direction. We need to do this as quickly as possible.

Discussion. What helped everyone cope with the task?

(Labyrinths of Psychology, 1996) INSTRUCTIONS. This game is for attention. The presenter explains that all participants in the game must repeat the movements that he will show them, except for one - “forbidden”, for example, clasping your head with your hands. The leader commits various movements arms, legs, head, body. Having seized the right moment, he shows the “forbidden” movement. Anyone who repeats it, or even just tries to repeat it, is considered to have violated the rules of the game and must leave it. First, the presenter plays the game at a slow pace, giving the opportunity to learn the main rule.

Exercise 15. WARM-UP (BEASTS) (Labyrinths of Psychology, 1996) INSTRUCTIONS. Everyone stands in a circle. The host tells everyone in his ear what kind of animal he will be (for example, a cat, a white bull). All “animals” are held tightly by hands (bent at the elbows). The presenter will loudly pronounce the name of some animal. The task of the named beast is to sit down, and all the others are to prevent it from doing so. The game begins. But the presenter names only a few animals differently, and he gives the rest the same name (for example, chipmunk). First, identical animals are named. All players concentrate on the task of holding the named “beast”. Then the presenter calls the chipmunk and all the “chipmunks” squat down sharply. This exercise gives a strong emotional release, causes a positive charge of emotions and laughter.

Exercise 16. REFLECTION OF PAST LESSON

(Can be carried out either at the beginning or at the end of the lesson)

INSTRUCTIONS. The group sits in a circle, and everyone takes turns expressing their impressions of this (or previous) activity. What did you like? What is not acceptable? What would you like to do differently today? What complaints do you have against the group, specifically against whom, against the leader? There is no need to force anyone to speak out; they speak only at will.

CONTENT

INTRODUCTION________________3-4

1.WARM-UP VALUE____________5-7

2. FUNCTIONAL CHANGES THAT OCCUR DURING

WARM-UP TIME_________________________________7-10

3.METHODOLOGICAL FEATURES OF THE CONDUCT

WARM UP __________________________________________10-13

CONCLUSION________________13-14

REFERENCES_________14

INTRODUCTION

Due to the intensification of classes, the meaning of warm-up has also changed, which not only creates favorable conditions for conducting the main part of the training, but alsois a component of the whole complextraining influences. Therefore, the selection of exercises performed in warm-up and methods of their implementation solves the problems of not only learning, but also related education motor abilities such as endurance, strength, flexibility and the ability to control a variety of movements.

Theoretically, everyone knows that a warm-up is necessary before the main part of the workout. However, in practice, warm-up is often done carelessly, without thought, considering it not important element training, boring and bureaucratic. How correct is this, and is warm-up really necessary? Maybe a light jog is enough and you can start the main work?Despite the obvious proven benefits of warming up, there are still athletes (and coaches) who save time on warming up. However, the results of the study warm-up exercises, collected from around the world, show the opposite. For example, studies on experienced groups of football players show that with systematic warm-up, the number of injuries received by athletes during the season is reduced by 4 times, the inclusion of stretching exercises increases the range of motion of the limbs, and oxygen consumption increases.

The transition of the body from a state of motor rest to increased muscle activity causes a significant increase in metabolism and energy, a change in the activity of the central nervous system and the circulatory and respiratory organs. Due to the fact that human organs and systems have a certain inertia, they cannot quickly reach high level activities. Complex mechanisms of nervous and hormonal regulation do not provide these changes immediately. Therefore, it is necessary to gradually engage the body in work with the help of specially selected physical exercises.

Warm-up has a physiological and psychological effect on the body. With physiological effects, the activity of all body systems, including the cardiovascular and respiratory, is activated, heart rate, stroke and minute volumes increase

heart, breathing quickens, pulmonary ventilation and oxygen supply to working muscles increases. The psychological impact of warming up improves the emotional state of the trainees and prepares them for the upcoming training load.

An adequate, correctly conducted warm-up contributes to a more effective main part, reduces the risk of muscle injury, and increases the benefit and effectiveness of the entire exercise as a whole. The purpose of this work is to give general characteristics warm-up and show its importance for the training or competitive process.

1. IMPORTANCE OF WARM-UP

Research has found that rational warm-up leads to increased performance.

The main goal of the warm-up is to achieve optimal excitability of the central nervous system (CNS), mobilize the physiological functions of the body to perform relatively more intense muscle activity and “work out” the muscular-ligamentous apparatus before training session or competition.

Warm-up also helps the athlete’s body to become more accustomed to it, reducing or eliminating pre-race fever and apathy.

To illustrate the importance of warming up with an example, let’s consider the main characteristics of the body that are calculated during exercise:

HR (heart rate). At rest, heart rate is usually 60-80 beats/min. During physical work The pulse rises to 120-180 beats/min, i.e. may differ by 3 times. What the body is capable of with a pulse of 180 beats, the same body cannot do at rest. The pulse can be increased to the required level in 4-5 minutes. A minimal warm-up is necessary to raise your heart rate to working levels.

MOC (minute cardiac output). The amount of blood that the heart pumps in one minute is called cardiac output (CV). At rest, our heart is capable of pumping approximately 5 liters of blood in 80 beats. But during operation for 180 strokes up to 25 liters. During work, the heart begins to beat not only faster, but also stronger, and in one beat it throws out more blood than at rest. Abruptly introducing the body into working mode will lead to the fact that the heart simply cannot cope with the task, and 5-7 minutes of warm-up is quite enough to successfully increase the MOS.

SV (stroke volume of the heart). The amount of blood ejected by the heart in one beat is called cardiac stroke volume (SV). In trained people, this indicator during work can increase 6 times compared to the resting state. SVR reaches its optimal value only after 5-10 minutes of intense exercise.

Muscle temperature. At rest, the muscles have a temperature of 34 degrees, and in a state of intense physical work - 38. After reaching this temperature, thermoregulation processes are launched in the body. This is expressed in sweating. Therefore, the main sign of warming up is the appearance of sweat on the body. This usually happens in the tenth minute of warm-up with a heart rate of 130-160 beats/min.

Thus, it is extremely necessary to warm up, and its time should be at least 10 minutes.

Typically, warm-up was considered in isolation from the entire pre-start state, and its beneficial effect was explained rather by local changes in the muscles or the mechanisms of unconditioned reflexes. Actually this is not true. Under the influence of warming up, of course, positive changes occur in the muscles in the form of improved blood circulation, warming up, increased excitability, etc., which subsequently affect their subsequent work during a competition or game (in team sports such as football, basketball , volleyball, etc.) and prevents possible injuries. The main effect of warm-up is to maintain the cerebral cortex in a state of optimal excitability.

The nature of the physiological changes caused by warm-up and the physiological changes during the pre-start state have similarities. The effect of adaptation to the upcoming work is also largely similar.

However, there is a significant difference in the mechanism of occurrence of physiological changes. In the pre-launch state it is only a conditioned reflex, with the second signaling system playing a major role. In warm-up, the occurrence of physiological changes is associated with the direct execution of real movements, real muscle work.

The work of the big ones muscle groups leads to a restructuring of the regulatory functions of the nervous system and to changes in the activity of the whole organism, adapting it to work and shortening the period of entry into

work. Special exercises Stretching muscles during warm-up increases joint mobility and removes toxins.

Warm-up also has a preventive value. How better athlete prepares his muscular-ligamentous apparatus, the more perfectly he will perform movements and the less risk he will have of getting various sprains, ruptures of muscles, tendons, etc.

The best preparation is achieved by alternating stretching exercises with relaxation exercises and arm exercises with leg exercises. The latter significantly increases the performance of both the upper and lower limbs.

As for the form of warm-up, there is a wide variety of exercises used.

2. FUNCTIONAL CHANGES THAT OCCUR DURING WARM-UP

The physiological essence of warm-up is that it helps to increase the excitability and mobility of nervous processes, enhances breathing and blood circulation, and accelerates the physical and chemical processes of metabolism in skeletal muscles. The latter is associated with an increase in body temperature and the opening of reserve capillaries. In particular, with an increase in temperature in working muscles and organs, the ability of hemoglobin to retain oxygen decreases, the release of oxygen to tissue cells increases, the elasticity and contractility of muscles improves, which protects them from damage, etc.

A properly conducted warm-up allows you to prepare the body for the subsequent load. Mechanisms of the positive influence of warm-up on subsequent competitive or training activities diverse. So, warm-up:

increases the excitability of the sensory and motor nerve centers of the cerebral cortex, autonomic nerve centers, enhances the activity of the endocrine glands, thereby creating conditions for accelerating the processes of optimal regulation of functions in

time for subsequent exercises. Warm-up affects the state of the central nervous system and autonomic processes. With the help of a warm-up, that optimal increased excitability of the central nervous system is achieved, which is necessary to complete the work. Tissue lability, in particular nerves and muscles, and its changes are regulated by the central nervous system. The variability of tissue lability during the course of the reaction is of great importance for the activity of the entire organism. Due to the variability of tissue lability, as established by A. A. Ukhtomsky, the phenomenon of rhythm assimilation occurs. The lability of lagging links increases under the influence of current impulses; in connection with this, they assimilate the rhythm of excitations sent by more labile formations. At the same time, the movements become more harmonious. Thus, the phenomena of rhythm assimilation, along with other processes, underlie the so-called “entry into work” (workability) during muscle activity. During warm-up, muscle movements determine the flow of impulses from the receptors of motor and other analyzers into the central nervous system, reflexively changing the nature of regulation by the latter not only of the activity of the motor apparatus, but also of all other organs and tissues.

enhances the activity of all oxygen levels - transport system(breathing and blood circulation): pulmonary ventilation and oxygen diffusion rate increase 2 from the alveoli into the blood, heart rate and cardiac output, blood pressure, venous return, capillary networks expand in the lungs, heart, skeletal muscles. All this leads to increased oxygen supply to tissues and, accordingly, to a decrease in oxygen deficiency during the working-in period, prevents the onset of a “dead point” or accelerates the onset of a “second wind”.

increases skin blood flow and reduces the threshold for the onset of sweating, so it has positive influence on thermoregulation, facilitating heat transfer and preventing excessive body overheating during subsequent exercises.

helps reduce muscle viscosity, increase the speed of their contraction and relaxation. According to A. Hill, as a result of warming up, the rate of contraction of mammalian muscles increases by about 20% with an increase in body temperature by 2°. At the same time, the speed of impulse transmission along nerve fibers increases,

blood viscosity decreases. In addition, the rate of metabolic processes increases (primarily in muscles) due to an increase in the activity of enzymes that determine the rate of biochemical reactions (with an increase in temperature by 1°, the metabolic rate of cells increases by approximately 13%). An increase in blood temperature causes a shift of the oxyhemoglobin dissociation curve to the right (Bohr effect), which facilitates the supply of oxygen to the muscles.

At the same time, the effects of warming up cannot be explained only by an increase in body temperature, since passive warming up (using massage, irradiation with infrared rays, ultrasound, diathermy, sauna, hot compresses) does not provide the same increase in performance as active warming up.

The most important result of active warm-up is the regulation and coordination of the functions of breathing, blood circulation and the motor system under conditions of maximum muscle activity.

In the athlete’s body, under the influence of warm-up, changes occur that are characteristic and optimal for each type. sports activities. First of all, optimal excitability and mobility of nervous processes must be created.

The optimality and specificity of changes, the very possibility of their creation is determined to a large extent by the content of the warm-up itself, since it is known that changes in the functional state of the central nervous system in the process of any activity depend on its nature.

A properly organized warm-up helps to increase the excitability and lability of nerve centers, which creates optimal conditions both for the emergence of new temporary connections in the learning process and for the implementation of already acquired motor skills. Thanks to this, after warming up, the time between the start signal and the beginning of movement is shortened, orientation in space and the surrounding environment is improved, and the number of incorrect reactions when it changes is reduced.

Under the influence of warm-up, the activity of enzymes and the rate of biochemical reactions in the muscles, the excitability and lability of the muscles increase. An increase in body temperature promotes more intense dissociation of oxyhemoglobin in tissues, as well as a decrease in muscle viscosity, which protects the exerciser from injury.

The physiological changes caused by warming up do not disappear immediately after it stops. They leave traces that provide improved performance during subsequent activities, that is, the main part of the lesson. For example, when repeating work, pulmonary ventilation, despite its recovery during the rest interval, will be greater than during the previous work. This is explained by trace phenomena in the nerve centers, which contribute to faster and more complete mobilization of breathing during repeated work. Special requirements are placed on the musculoskeletal system, the primary activation of the receptors of the central nervous system in which reduces the risk of injury and damage. Trace effects after work depend on the duration and on the rest interval between the preliminary work and the subsequent one.

Thus, beneficial effect warm-up consists not only in the occurrence of short-term physiological changes, but also in the preservation of relatively long-term trace phenomena that provide increased performance.

3. METHODOLOGICAL FEATURES OF WARMING UP

When selecting warm-up exercises, it is necessary to take into account their sequence, volume and intensity, as well as rest intervals between them.

The sequence of exercises included in the warm-up is determined by physiological factors and logical connections between them. This is key and mandatory, since exercises of different types have different effects on the body. Due to the regularities of the consequences of functional manifestations of the body and psyche caused by any activity, the effectiveness of each exercise is to some extent predetermined by the functional consequences of previous exercises. This influence can be positive - contribute to the implementation

the next task - or negative - make it difficult to complete the next task of the training session.

Volume of exercisesused in the warm-up should be optimal and not cause overfatigue for those involved. At the same time, the warm-up should not be too long, since even when using exercises of moderate intensity, extreme inhibition can occur.

The volume of funds used is determined by the time allocated for the warm-up and its individual subsections. In general, about 35-40% of the total time is allocated to the introductory and general preparatory sections. Thus, 3-4 minutes are allocated for the introductory warm-up subsection, 18-20 minutes for general preparatory work (includes running for 10-12 minutes for female athletes and 12-15 minutes for athletes, a set of general developmental exercises or outdoor games for 6-8 minutes) and 8-10 minutes for special preparation.

When determiningload intensityDuring warm-up, it is recommended to adhere to the following ratio:

1st zone (recovery, 114-132 beats/min) - 30%,

2nd (supporting, 138-150 beats/min) - 45%

3rd (developmental, 156-168 beats/min) - 25% of the total time allocated for warming up.

Rest IntervalsBetween exercises, necessary means are needed, as are the exercises themselves. Irrational periods of time between repeated performance of given exercises will not correspond to the tasks being solved and will cause other energy costs and related processes in the body of those involved. Rest intervals can be: long - when the excitability of organs and tissues decreases (pulse rate up to 70-80 beats/min); medium - when recovery occurs (pulse rate - 90-100 beats/min); small - the pulse rate decreases to 110-120 beats/min; very small, during which the pulse rate decreases to 130-140 beats/min. The warm-up uses mainly active, passive and mixed types of rest.

At the same time, when constructing a warm-up, it is necessary to carefully think through and select the exercises themselves. Thus, warming up the body during the warm-up process is successfully carried out with the help of walking and running of varying intensity, sets of general developmental exercises (without objects, with objects and weights, on a gymnastic wall and

bench), outdoor and sports games, exercise sets rhythmic gymnastics, elements of aerobics, dance sequences.

The most common exercise options for warming up the body are: running + a set of general developmental exercises; running + outdoor games; sport games+ a set of general developmental exercises; running + a set of rhythmic gymnastics exercises; a set of aerobics exercises + outdoor and sports games.

The first two combinations are the most effective. Due to the fact that running for 10-15 minutes affects the warming up of the body, the manifestation of volitional efforts (at an appropriate pace), and the improvement of the functions of the cardiovascular and respiratory systems, it is the best way for warming up. Sometimes running can be replaced by jumping rope, or doing fitness aerobics. A set of 10-12 general developmental exercises, performed at different rates for 6-10 minutes, has a comprehensive and at the same time selective effect. They can be performed with balls. For example, before playing volleyball with volleyball, before playing basketball with basketball, before doing gymnastics, use gymnastic sticks or jump ropes.

Games allow you to perform a variety of movements in a fun way, provide an opportunity to repeat individual learned techniques in new combinations, help you move on to learning new, more complex movements, and promote general development engaged. Each game, consisting of various elements, acquires exceptional value for the development of coordination, speed of action, development of the necessary motor abilities, for strengthening and development of the musculoskeletal system. Using the game method in warming up allows you to increase the athletes’ interest in classes, making them emotional and quite intense.

Within each combination there is a series various options exercises, for example, a long run can actually be replaced by jogging 4-5 times for 200-300 m, and in between running segments, perform general developmental exercises, alternate doing exercises in motion with exercises in place, combine exercises with the ball and general developmental exercises, etc. .

When compiling sets of general developmental exercises, one should take into accountthe following requirements:

Plan complexes and variations of warm-up exercises for both short-term and longer periods;

Take into account the optimal change in combinations of exercises and their complexes in the warm-up;

Do not repeat the same warm-up twice or more times in a row;

Do not include more than two exercises related to a complex coordination structure in the warm-up;

Select several exercises for each joint that allow you to work it at all possible angles and in different starting positions (lying, sitting, standing); follow the sequence of exercises from top to bottom (first for arms and shoulder girdle, then for the torso, pelvic area and finally the lower extremities). In this case, you should move from working smaller muscle groups to larger ones.

CONCLUSION

Warm-up is an important part of the training and competitive process. Without it, physical education and sports at any level become traumatic; Without preparation, the cardiovascular, respiratory and central nervous systems are subjected to heavy and stressful loads.

A competent, thoughtful warm-up prepares not only for physical activity, but also psychological. The main goal of the warm-up is to achieve optimal excitability of the central nervous system (CNS), mobilize the physiological functions of the body to perform relatively more intense muscle activity and “work out” the muscular-ligamentous apparatus.

Underestimating the importance of warming up is often the cause of various types of injuries to the musculoskeletal system, which not only reduce the functionality of the body, but also incapacitate the athlete, sometimes for a long time.

Warm-up should not be monotonous, too intense or difficult to coordinate. It should be gradual, interesting,

covering all muscle groups. There should be a connection between the warm-up and the subsequent main part.

BIBLIOGRAPHY

1. Vasilyeva, V.V. Change in the functional state of the body during warm-up / V.V. Vasilyeva. M.: Physical culture and sport, 2005. 496 p.

2. Shitikova, G. F. Forms of lesson construction physical exercise/ G. F. Shitikova. St. Petersburg

2009. 324 p.

3. Sports physiology / ed. Y. M. Kots. M.: Physical culture and sport, 2006. 240 p.

Most athletes, mostly amateurs, never pay attention warm-up before training. They just don't understand why it is needed. Everyone knows that during warm-up the muscles of the body warm up, but not everyone knows why this happens? When you do warm-up oxidation occurs in your muscles, which is essentially the same as burning. That is why, when you put stress on your muscles, the temperature of this part of the body increases, and due to this, the ability of the muscles to perform powerful contractions greatly increases.

When you warm up, the flow of fresh, oxygenated blood increases. And the heart beats faster, increasing blood pressure. And your body creates a maximum supply of oxygen, which allows you to eliminate side effects working muscles.

Also good and proper warm-up, helps protect the body from excessive overload, prepares it for intense training. Warm-up also reduces the risk of dislocations, sprains and fractures. You must remember, warming up is an integral part of training. Of course, warming up doesn't make you stronger or muscle mass, but she protects you from injuries and prepares your body for heavy loads.

There are a lot exercises and ways for warming up the muscles. Many people warm up before working out on machines such as a treadmill, exercise bike, jogging, etc. These warm-ups help to increase heart rate, increase blood pressure and warm up muscles. Gymnastics and other light exercises also warm up the muscles without putting a lot of stress on different parts of the body. But the most popular way to warm up muscles among bodybuilders is, warm-up with dumbbells and shells. To begin with, you will need to do several pull-ups on the bar, then do several light approaches with a barbell or dumbbells. And in this way, knead each part of the body one by one.

Then, before you begin the exercises, you must conduct warm-up approach or as many call it, zero set. This is done so that a specific muscle has time to get used to this movement. When you do 1 set with a small weight before starting an exercise, but with high repetition, your muscles prepare for powerful forces when lifting heavy weights in sets of 6-8 repetitions.

Warm-up becomes even more important and necessary if you are going to train intensively, since you are going to subject your body to greater stress.

Also, don't forget that the time of day also affects how long you should warm up. For example, at eight in the morning your body will be more lethargic and sleepy, which is why you will need to warm up much longer than, say, eight in the evening. Because of this, you will need to create a schedule for warming up.

Many bodybuilders experience injuries during strength exercises, there are two reasons for this, the first, either they did not stretch and warm up in the proper manner, the second, or they suffer exercise technique.

It should also be said that age also affects athletic ability. Everyone knows that the older you get, the more important it becomes to protect your body from injury. Young athletes can get away with things that would be disastrous for their older comrades. However, everyone needs knowledge of how to warm up and how to properly warm up, regardless of age. You should make warming up a good habit and the sooner you do it, the better you will be.

Basic warm-up exercises.

Stand straight, keep your feet shoulder-width apart, lower your arms at your sides, keep your back straight, lift your chin, relax all muscles and joints. This is the main stand.

Warm up the neck muscles

Head turns. Body position - basic stance. Turn your head from side to side several times, trying to turn it as far as possible.

Head tilts. Main stand. Smoothly tilt your head forward, then return it to an upright position. Don't shrug your shoulders.

Warm up the muscles of the shoulder girdle and arms

Shoulder rotation. Main stand. Rotate your shoulders up, back and down, forward several times. Then change direction.

“Shrugs” (shrug). Main stand. Raise your shoulders as high as possible while inhaling, then exhale sharply, lowering your shoulders just as sharply.

Swing your arms. Main stand. Swing your arms, starting above your head and moving them down to the sides and crossing them in front of your chest. Then swing your arms up and continue.

Warm up the chest and back muscles

Raise your arms forward. Main stand. Bring your hands together in front of you. Inhale deeply as you raise your arms above your head and exhale as you return to the starting position.

Raise your arms back. Main stand. Connect your hands below your back. Inhale, raising them as high and back as possible, exhale, returning to the starting position. Do not lean forward under any circumstances.

Standing arm raises. Main stand. Start by straightening your arms in front of you at chest level. Extend your arms as far back as possible, squeezing your shoulder blades together and inhaling. As you exhale, return your arms to the starting position, round your back and shoulders forward, spreading your shoulder blades to the sides.

Warm up the torso muscles

Twisting. Main stand. Keeping your arms out to the sides, rotate your torso from side to side as quickly as possible, keeping your pelvic girdle motionless. At the same time, try to spread your hands back further.

Twisting with bent arms. Bend your elbows and grab your shoulders with the fingers of each hand. Rotate your torso from side to side.

Side bends. Main stand. Bring your hands together behind your head and bend from side to side. Keep your pelvis motionless.

Torso rotation. Basic stance, except with the feet slightly turned toes outward rather than parallel. Hands on hips. Keeping your pelvic girdle still, first lean forward, bending at the waist. Then return to the starting position (stand). Then do the same in turn to the right, back, left. Repeat 3 times, then change the direction of movement.

Bent-over torso rotations. Spread your feet wide, bend your knees slightly and lean forward, bending at the waist so that your torso is parallel to the floor. Bring your hands together behind your head. Bring your left elbow to your right knee, then your right elbow to your left knee. As when doing a warm-up, repeat several times. Be careful not to round your back. It is allowed to twist the pelvic girdle from side to side.

Warm-up the muscles of the lower back (lower back)

Bend forward. Main stand. Place your chin on your chest and bend literally along the vertebrae, bending as low as possible, then straighten up in the same way. Next, without changing the position of your feet, turn your torso to the left and repeat the tilt, then turn to the right and bend. Be careful not to strain the muscles of the shoulder girdle when straightening after bending the torso.

All core exercises are also very good for warming up the lower back muscles.

Warm up the leg muscles

Straightening your legs forward while standing. Using your right hand to maintain balance, place your left hand on your waist. Straighten left leg forward, lifting it as high as possible. Then bend your left leg at the knee and do the bending and straightening several times. Repeat the procedure with your right foot, now using left hand to maintain balance. Don't relax knee-joint supporting leg.

"Dive." Standing on your left leg, place your weight on the floor on both hands and lift your right leg back, bending it at the knee joint. Bend and straighten your left leg. Repeat several times. Keep your left foot flat on the floor and do not disengage the knee joint of that leg as you rise to the top of the movement. Change the position of your legs and repeat.

Warm-up the muscles of the pelvic girdle

Mahi. Maintain your balance with right hand. Swing your left leg forward and backward, repeating this several times; then do the same from right to left. Switch legs and repeat.

Side lunges. Hands on the belt, feet parallel, wide stance. Do deep lunge one way, then the other, without lifting your feet off the floor or moving them. Don't lean your torso forward.

Warm-up the ankle joint

Rotation of the feet. Holding onto something with your hand to maintain balance, lift your leg off the floor and rotate your free foot, first in one direction, then in the other, doing this several times with each leg.

Warm up the calf muscles

Calf raise. Rise onto the toes of both feet, maintaining your balance by holding on to some stable support. Lower and lift your heels, keeping your feet parallel. Repeat with toes turned outwards, then with toes turned inwards.

Another aspect of the warm-up that is not covered by the exercises below, but which should be kept in mind as you move on to more advanced exercises. heavy scales. Perform an easy "zero" set of each strength exercise for each individual body part (with a weight of about one-third to one-half of your “working” weight for this exercise).

Warm-up and cool-down are like brushing your teeth, everyone knows that it is necessary, important and useful, but many people neglect them. Zozhnik understands the consequences of skipping a warm-up or cool-down from a scientific point of view.

Norwegian sports doctors conducted a large-scale study in which 1,840 handball players participated. They divided the test subjects into two groups: one group did a special warm-up before training, and the other did not.

After 8 months, we calculated the statistics and found out that the players who warmed up before training showed 2 times less sports injuries than players who (for scientific purposes) did not warm up at all.

In general, warming up, according to the results of a number of studies and the opinion of experts, has a positive effect on all systems of the body (including the psyche), preparing it for stress.

The effect of warming up on the body and psyche

Here's what happens to the body during warm-up:

– The cardiovascular system: During a warm-up, your heart rate increases and more blood begins to circulate throughout your body. This way the muscles are better supplied with oxygen and nutrients.

– Arterial pressure: Blood pressure rises. Blood begins to flow faster through the vessels and thereby better supplies the muscles with nutrients.

– Breath: breathing becomes faster, thus increasing pulmonary ventilation and meeting the growing need for oxygen.

– Nervous system : neuromuscular connection improves, thereby reducing the need for energy, the central nervous system gets tired more slowly, and the reaction speed increases.

– Body temperature: during a good warm-up, body temperature rises to 38.5 - 39 degrees Celsius. Under such conditions, physiological reactions occur most efficiently.

– Joints and ligaments: the body produces more joint fluid, thereby increasing the volume of articular cartilage. In this way, the pressure exerted on the articular cartilage can be more easily tolerated. Ligaments and tendons become more elastic due to increased temperature.

– Muscles: muscles fill with blood, become more resilient and less susceptible to damage.

– Psyche: Warm-up increases concentration and perception. Increased concentration helps to cope with sudden critical situations during training or competition (for example, some kind of obstacle). An optimal warm-up also increases motivation for the upcoming physical activity, reduces stiffness and reduces nervousness.

General warm-up rules

As noted by physical education specialist Heinz-Dieter Recktenwald from the University of Münster (Germany), there are general rules to organize a warm-up, which must be taken into account:

– Intensity: During warm-up, body temperature should increase gradually so as not to tire the student. The intensity also depends on the time of day, weather conditions, age and training experience of the practitioner.

– Duration: between 10 and 15 minutes.

– Interval: the interval between warm-up and actual training should not be more than 5 minutes. Even though the body temperature remains for a long time increased, such a very important effect as increased blood filling of the muscles rapidly decreases after a couple of minutes.

– Times of Day: The time of day at which the training and, accordingly, the warm-up is carried out is also of great importance: if you work out in the morning, the warm-up should last longer than in the morning. evening time, since the body needs time to wake up.

Stretching is not a warm-up and reduces results

As part of the warm-up, you should not perform static stretching (that is, when the trainee holds the muscle under tension for a long time, stretching it).

A study conducted by the Department of Physiology at St. Stephen's University in Texas found that static stretching before a leg workout reduced subjects' squat performance in the amount of weight athletes could handle for one repetition by 8.4%. Thus, we can conclude that static stretching before exercise impairs the athletic performance of trainees, so it should not be included in the warm-up program.

Static stretching is useful as part of a cool-down, also for preventing injury, and stretching after a workout will not have a negative impact on your results.

Another thing is dynamic stretching, which is performed in the pumping style. Ideal exercises This type of stretching includes lunges, bodyweight squats, and burpees. This kind of stretching is ideal as part of a warm-up and helps improve muscle strength and flexibility, which was confirmed in a study by the University of North Carolina.

Cool down – transition to a calm state

Thanks to the cool down, more fast recovery body functions exhausted by training. Training process– this is a test for the body, after which it needs recovery. Recovery is one of the most important phases in gaining muscle mass. The better and faster the exerciser rests, the more intensely he can train and thus, for example, quickly build muscle mass or other trained skills.

The cool down has the following goals:

– Reduced muscle tension.

– Regulation of cardio-vascular system(pulse, pressure, body temperature, etc.).

– Restoration of the central nervous system.

– Accelerated removal of metabolic end products (for example, lactic acid) from the body.

However, the current opinion is that a cool-down helps avoid delayed muscle pain is erroneous. A study conducted at the University of Sydney on 25 athletes found that cooling down immediately after exercise had no effect on long-term muscle soreness.

The cool-down should not last longer than 5-10 minutes. The pulse during the cool-down should not exceed 120 beats per minute. It can be done on an exercise bike, treadmill or elliptical trainer. It is also recommended to stretch the stressed muscles.

For self-massage after a workout, using a foam roller, which has become widespread in foreign fitness rooms, is also perfect.

“Rolling” all loaded muscles through a roller will allow for better recovery and avoid future injuries.

For a cool-down, a bathhouse, sauna, massage are also indicated - however, these procedures only complement the cool-down and cannot be its main part.

conclusions

Warming up before exercise and cooling down afterward are essential if you want to prevent injury and improve your athletic performance.
Warm-up prepares the entire body for the upcoming physical activity. The cool-down, in turn, allows the body to recover and move from an excited state to a calm one.
Static stretching (stretching) is performed only in the cool-down phase.

Sources:

Odd-Egil Olsen et al.: Exercises to prevent lower limb injuries in youth sports: cluster randomized controlled trial. British Medical Journal 330 (2005): 449.
K, Bruckman, H.D., Recktenwald Schulbuch Sport. Meyer & Meyer Sport, 2012, p.160
Karvonen, J. (1992) Importance of warm up and cool down on exercise performance. Medicine in Sports Training and Coaching; Medicine Sport Science, 35, p. 189-214
Mackenzie, B. (2000) Warm Up and Cool Down
Scoon, G. S., Hopkins, W. G., Mayhew, S. & Cotter, J. D. Effect of post-exercise sauna bathing on the endurance performance of competitive male runners. Journal of science and medicine in sport / Sports Medicine Australia 10, 259-262