Purpose: training coordination of the movements of the upper extremities
- Become straight, legs on the width of the shoulders, hands on the sides.
- Perform concentric circular movements forward.
- Perform concentric circular movements with hands back.
Alternative options:
- Perform concentric circular motions alternately with each hand in both directions.
- Simultaneously concentric circular movements with your left hand forward, and right back, and vice versa.
Exercise with skump
Purpose: Training Coordination of lower limb movements
- Become straight with a rope in your hands.
- Perform a series of jumps.
Alternative options:
- High jumping, bending and straightening legs in the knee joints.
- Alternated jumps on the right and left leg.
- "The surrounding jumps" through the rope with simultaneous repulsion by two straight legs and alternate crossing of the hands.
Kuwark back
Purpose: Training coordination of limb movements, spatial orientation skills
- In the position of "cropping" clasify your knees with both hands.
- Perform back on the back, prepared to rely on the palms of the floor below the shoulder level.
- Straightening your feet, tap the floor socks, then push off your hands and, having completed the combustrian execution back, go back to the original position of the squat.
Furning forward rushing ("scissors")
- Start straight, hands up, one leg is exhibited.
- Step forward and, in the slope, put your hands on the gym or rug. Hands hold straight; Throw off one foot, lifting it up, and then the second foot. Lower the first, and then the second foot on the floor and return to the starting position "standing".
Coup "wheel"
Purpose: Balancing training, spatial orientation skills
- Spend a line on the floor. Become sideways to her, go apart.
- Make a step to the side, lower your hands on the floor and, pushing my legs, lift them vertically, performing a rack on straight hands.
- Lower the first, and then the second leg, returning to the original position standing sideways relative to the line, the legs apart.
Alternative option: Complete the "Wheel" by the wall, then the coup "wheel" down.
The warm-up is an important component and the mandatory stage before any training, on which the availability of the entire body depends and achieving an effective result after the main classes. The warm-up exercises are gradually warming up the muscles, preparing the body and the body to the loads.
The purpose of the warm-up
Workout - Exercises performed before training with the goal:
- Body muscle stretching, preventing injuries when working with its own or extra weight;
- Improving the work of the cardiovascular system, expanding the vessels and increasing the heart rate for better blood supply to the body;
- Acceleration of metabolism;
- It has a positive effect on the nervous system and improves the setting on sports.
Defense Rules
The warm-up exercises accelerate blood circulation, expands the amplitude of the movement of the joints, contributing to preventing injuries. Exercises for warm-up must be selected based on age, health status, type of physique, trained muscle group. The warm-up can be divided into groups:
Universal or common. It is performed in front of any physical exercises, preparing the entire body to workout.
Special. Directed on the maximum heating of muscles, which will be worked out in training.
Stretching. The popular type of heating body, improves muscle tensile and the mobility of the joints. It is bred in a separate group, although its elements may be present in the complex of the overall workout.
Basic rules for all types of warm-up:
- Exercises should be simple.
- The duration of the body warming up for about 15 minutes.
- The warm-up begins with the top of the body, gradually moving to the lower parts of the body.
Exercises for warm-up
The first considered set of exercises is considered universal and comes up with most people, in front of any workouts both in the gym and at home.
Workout neck.
Workout muscles shoulders and hands:
Warming up of chest and spinal muscles:
Start straight, bent in the elbows of the hands place perpendicular to the body at the chest level. Take the shoulders in the midst of back, flexing your hands, while turning to the side, trying to close the blades. Return to the initial rack and resume movement with a turn in the opposite direction. 
Warming upside down:
Workout feet:
A complex of warm-up exercises
What type of workout to choose depends on the complexity of the main workout and the trained muscle group. In any case, if you skip the warm-up and go to the main exercises, there is a big risk of getting an injury or muscle break. At the same time, you should not exhaust yourself with warm-up exercises. It should prepare the body to a full-fledged training, and not to use it in front of it.
To achieve maximum effectiveness from any workout, a good warm-up is needed. That is why it is so important to pay the time to increase body temperature, heart rate and respiration. In addition, the effective workout increases the mobility of the joints (mobilizes them) and causes the system of neuromuscular transmission to prepare the body for the upcoming load.
The warm-up should not necessarily be long, but it follows it carefully. In order to properly prepare the body for the upcoming exercises, you need to spend at least 10 minutes. Remember that good warm-up increases the productivity of subsequent work and reduces the likelihood of injuries.
In this program, the warm-up consists of the following stages:
■ Total mobilization. Light movements that increase the mobility of the joints of the whole body.
■ Overclocking pulse. Easy, gradually increasing aerobic load, which runs the process of increasing heart rate frequency.
■ Private mobilization. Dynamic motion characteristic of this exercise that increase the mobility of the joints involved in push-ups.
■ Final acceleration of the pulse. The final stage of the preparation of the heart rate and body temperature to the exercise.
General mobilization
Light, smooth movements increase the mobility of the joints. Perform 7-8 repetitions of each movement.
Sit down position on a sturdy chair and straighten your back.
Holding the head vertically, you smoothly take the neck left, and then right.
Smoothly deviate the head back, and then lower to the chest.
Slowly turn the head left, and then right.
Looking forward, perform a circular rotation of the neck clockwise. Take the starting position, and then rotate counterclockwise.
Shoulder girdle
Raise your shoulders up, and then lower down and remove backwards.
Torchishche
Press your elbows to the lower back, pull the forearm forward and slowly rotate the tole the left and right. Secure the position of the hips.
Stand right position right, while the legs should be on the width of the thighs.
And now lower the brush down and alternately pull down with your hand down on the outside of the hip, making tilts of the case to the same side.
Overclocking pulse
The purpose of the initial overclocking of the pulse is to increase body temperature and heart rate. Start with a quick step in place and gradually go to a leisurely run for 2-4 minutes. Follow the right position of the body and all the time think about the preservation of equilibrium. Choose anywhere on the opposite wall and focus on it looks in order to do not lower your head during the exercise.
Private mobilization
The purpose of these movements is the further mobilization of the joints involved in push-ups. Perform the following dynamic movements to prepare the upper half of the body to the upcoming exercises.
Hands and shoulder belt
Start start right.
Divide your hands on the shoulder level.
Cross your hands in front of you. Take the starting position and repeat 6-8 times.
Circular rotations with hands
Start start right.
Raise your right hand right in front of yourself, and then continue moving up and backwards behind your back, describing a large circle. Repeat 6-8 times, and then change your hand.
Left hand circular rotation forward 6-8 times, and then make circular rotations with your right hand.
Torchishche
Source position Stand straight, legs on the width of the thighs, hands raised vertically up.
Fixing the position of the thighs, smoothly deploy the torso left, starting movement from the hands and allowing the head to follow the spine.
Rail in the opposite direction. Repeat 6-8 times in both directions.
Final acceleration of the pulse
The purpose of the final overclocking of the pulse is to further increase the body temperature and the frequency of heart abbreviations. Start with a light run in place and gradually increase the temp. Perform within 2-4 minutes. Follow the right position of the body and all the time think about the preservation of equilibrium. Focus on the point on the wall on the contrary in order not to lower your head down.
This exercise is familiar from school or from kindergarten. Children are built before the occupation of physical education and for the warm-up makes light exercises, including mahu hands. Probably, therefore many consider movement, as an element for a children's warm-up or exercise for girls in front of a light jogging. In fact, mahu hands are needed to maintain health and physical shape, they need to do every day. These are the main advantages of moving hands and reasons for no ignore this exercise.
The rotation of the hand in a circle is a simple and natural action activating the shoulder joint. With their daily execution, the benefits will affect not only the physical form, but also the overall well-being, even the mood.
How to make mahu hands right?
Few lovers of fitness and sports can make mahi hands correctly:
- Source position - legs on the width of the shoulders, knees slightly bent;
- The impulse to the shoulder belt comes from the most feet, the spout of hands begins with it;
- Mahi are performed continuously, first circular movements forward, then as many rotations back.
If you do Mahi in different directions, that is, one hand is ahead, and the other - back, then the exercise will help improve the coordination of movements.
At the first attempts, you will be constantly knocked up and feel awkward, but after some time you will feel that the brain managed to build neural connections, the movements became synchronized.
Benefit Mach Hands
The main useful properties of moving hands with daily execution:
- Improving the work of the brain, the synchronization of its hemispheres;
- Strengthening blood flow, improving the functioning of lungs and other internal organs;
- Training of the vestibular apparatus, prevention of dizziness;
- Improving the functionality and mobility of the hands, the entire shoulder belt;
- An increase in the concentration of attention, the speed of the reaction;
- Improved mood, getting rid of stress.
Do this exercise is very easy, but it is performed not only by children on the warm-up. Mahi hands make Olympic athletes, exercise is included in the cosmonaut training program. When performing, the muscles of the neck, back, chest are included in the work, it enhances the tendency of muscle accumulation.
After you master the usual maugh hands at a slow pace, the exercise can be complicated - increase the intensity of movements or take into the hands of burdens. You can also combine this exercise with others, for example, make mahi hands with corps corners or in a jump. In order to feel all the advantages, mahu hands in one form or another should be done every day, they will support the body in a tone, strengthen the physical and stabilize the emotional state.
Here is the minimum set and a sequence of gymnastic exercises for an absolutely unprepared person who need to be done daily (the estimated duration of the complex is 30 minutes):
1. Warming up the muscles of the neck.
Slow circular (careful!) Rotation head in different directions.
Turns of the head left-right, trying to look back.
Head slopes left-right, trying to get a shoulder ear.
The systematic execution of this exercise makes it possible to improve the blood supply to the head and prevent the extremely dangerous form of osteochondrosis - the cervical osteochondrosis.
2. Warm up hand brushes.
Joint circular movements of hands with hands, compressed in the castle in front of the breast.
Circular movements of hands with hands, each individually compressed in a fist.
3. Workout of the elbow joints.
Circular rotations with arms in the elbow joints. As intense as possible, in different directions.
4. Warming up shoulder joints in the horizontal plane.
Hands bent in the elbow at the chest level. Hand breeding to the side until it stops, with arms straightening (try to touch the hands of the hands behind your back).
5. Workout of the shoulder joints in the vertical plane.
Right hand stretched up, left at the bottom. Brushes are compressed in a fist. We take straightened hands back, alternately changing - right hand at the top - left below and vice versa.
6. Warming up of the shoulder joints - rotation.
Rotation in the shoulder joints of straightened hands. First forward, then back.
Having learned how to properly perform this exercise (enough intensively and with a wide amlituda) you can relax the muscles of the top of the back.
7. Warming up lumbar department.
Hands on the belt. Legs on the width of the shoulders. Circular rotation of the torso in the left and on the right side alternately.
8. Stretching lumbar department.
Slop forward. Legs straight, try to get your fingers to the floor. Straightening the body a little bit flex back.
This and the previous exercises are very helpful, as they allow you to relax the muscles of the lower back, which are in constant tone.
9. Workout of the joints and warming up the muscles of the legs.
Squats. Hands are adhered to the castle on the back of the head (not higher, and better below - on the top of the neck). Legs as it is convenient for you. Careful deep squats, without jerks and sharp movements.
The above exercises must be done intensively (if you are not bothering any pain) to the feeling of strong heat in the joints and muscles. Breaks between exercises should be reduced to a minimum. In other words, no freight. By the end of such a workout, you should breathe hard, stand and feel some fatigue.
After the workout, take a bathroom or shower and relax. You will see how much better you feel.
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