When we are interested in exercising our body, we tend to look at multiple machines or advice that does not give us what we require, without thinking that running can offer us many benefits, but that if we warm up before doing so that the body adapts to the exercise. If we warm up before going for a run in a safe and reinforced way, you may have the possibility that you will avoid some kind of injury when you subject your body to demanding levels of training because you want to lose weight and you believe that with only exercise you will achieve it. Remember something, running gives you what you want if you wonder what kind of training can give you the solution to what you want to improve in your body, therefore it is necessary that you know that to do any type of training you first have to warm up. That is why we bring you the possible ways of warming up with which you can choose to perform your exercises and thus have the satisfaction of a body full of energy, toned and healthy thanks to what you do to improve aspects of your body.
What You Need
Folds. Stretching. Yoga. Relaxation. Energizing elements. Motivation to achieve. Look and feel good. Bless you. Fortress. Flexibility. Training.
Instructions
Warm up before training sessions? Of course, yes and more if it is running, where you use your limbs to perform an exercise according to your level of resistance or if you have never done sports and physical activities to improve your body.
Therefore, before training you should warm up and before running you should prepare your body from the feet to the head, starting with turning around the ankles as the first exercise and ending in the head with circular movements that help you warm up the body for the next test. So, if you want to know what kind of warm-up you can do to start running, we give you an idea of how to do it so that you are sure that you have done what is necessary to exercise safely and without making pressure that can make you feel pain in your feet or legs.
Heating step by step
The warm-up is the practice of exercises that will help the training that is carried out to be achieved for the good of health and mind to purify the whole organism without pressures of any kind and with the reliability of doing it without injuries. Through mediation sessions, Yoga, relaxation in addition to various activities that make each muscle of the body can achieve the necessary application to do the exercises safely, the benefit of a healthy body is obtained. The first thing to take into account is to achieve the strength necessary so that performance and energy is paramount so that the body can respond effectively and smoothly, having a movement of flexibility in the muscles. Normally the warm-up session takes 15 to 20 minutes, prior to what is known as the extreme training activity, so that the body can get used to doing what is necessary for any sudden movement or strength. During the warm-up sessions, the respiratory and cardiovascular systems issue orders to each of the parts of the body so that the training work can be performed without problems, injuries or any incident. Stretch your ankles first by turning 8 times on one side and then move to the other also put yourself on heels and tips of your feet alternating one foot and another, stretch your legs forward and backward as well as to the sides to achieve flexibility of the ankle to it. In each movement the hands are centered at waist height, stuck to it with closed fists without mobilizing them, leaving each stretch can be done without bending the knees, which will warm up after these previous exercises. The mobility of joints and tendons must be linked to the training of each of the parts of the body, as we said earlier, they go from the ankles, legs and thighs, knee, waist and abdomen, chest, arms and shoulders also end in the head. With this you will get the warm-up from head to toe, focusing on ankles, knees and abdomen which are the parts of the body that you will use the most when running, which is the training that has the ability to give you what is necessary for your body. Greater flexibility is also obtained at the time of pre-warm-up, originating the necessary resistance to endure all the time necessary to perform any racing training also according to the level if you are a beginner or advanced. In the abdominal part what should prevail most is forward, touching the tips of the feet, as well as the sides to help your waist move with better posture and flexibility, with your legs open or closed as it suits you. Bend and straighten the knees so that they can achieve a strengthening that produces a rotating movement providing that the races do not have a strong impact on each of them, so this exercise should be taken into account as a priority. Buttock stretches taking into account being able to place the leg as far back as possible, while the other is flexed in addition to doing frog jumps that help your legs warm up the internal muscles. Attend to each of the recommendations that are made to evaluate each impact you may have on each of the joints which tend to suffer more when exercising and not having the required warm-up. People who are used to a sedentary life have to maintain a different posture regarding starting to exercise since they are not used to any type of sports activity and should go slowly. You should also take into account exercising the mind through relaxation and meditation exercises in the different warm-up postures, which will lead you to have better flexibility if you maintain a balance between mind and body. Remember that stretching each part of the body will give you a better body response when moving at an average speed in races, which will make your body can burn more fat adapting to the pace with which you run.
Councils
After you have stretched your whole body and warmed up each of the limbs do not leave the first and run at a medium to high speed. You should take a 5-minute walk, a 5-minute jog and thus increase the speed as you feel that the body responds. Moving your body is not easy and more if you do it without a warm-up, so remember that running also needs you to prepare all your muscles. Supplement your warm-up with exercises on the floor, and extend them from 20 minutes to half an hour so that everything serves their purposes. The ideal is to do the exercises in the company of other people, if you want to join a club that exercises with the races.