The best hot exercises for a training session – wistropa1

Most athletes make warm exercises. Before starting the session, heat the muscles and stretch. But why should heating exercises need and what exercises should you do or avoid? Whether you practice running or bodybuilding, it is always wise to warm up. In this blog, we explain everything about heat -Up and present our favorite exercises.

What is the goal of hot exercises?

The first and main objective of hot exercises before a training session is to improve performance. We try to achieve this by preparing the body for the next effort. When lengthening and move your muscles before a driving session, body temperature increases [1] And the cardiac frequency accelerates, which, among other things, releases more oxygen in the body. You need this oxygen, because the intense effort of your session leads to an increase in CO2 issued by the tissues. In addition, the heat -Up stimulates blood circulation and guarantees better irrigation of the muscles, compared to the lack of heat. Heating exercises therefore improve muscle flexibility.

Research [2] They have also shown that hot exercises -Up reduce the risk of muscle injuries. However, it is important to note that a good heat does not guarantee training without injury and that the ideal heat varies from one sportsman to another. Sport has practiced and the individual is determining the factors. The heat -Up prepares the body for the next effort. This is not limited to physical aspect, it can also help you prepare you mentally for the next effort.

What are the different types of hot exercises?

There are two types of hot: active hot and passive heating. During an active heat, the muscles and the body are heated by making a certain effort. During a passive heat, the heating is performed using external means and not for physical effort. For example, think of a sauna or a hot bath. In this blog, we will approach the active heating of the body.

In addition, the heat -Up can be divided into two parts: general and hot heating -specific. During the general heat, you assure you that all your body is hot, while during the specific heat, you are preparing for a specific exercise or training session. In bodybuilding, for example, the specific heat is gradually increasing the load during a biceps exercise. In this blog, we will focus on the general heat.

What are the right exercises -Calorosis?

Since every body and every sport are different, the best hot exercises can vary from person to person. However, there are some basic exercises that you can include in your heat. When performing these exercises, you will notice that your body gradually warms and gently prepare your body for training.

Hot exercises to do at home

You can easily perform the exercises below at home. The only necessary equipment is a rope for jumping. Further on in this blog, you will find out how to warm up when you are in the gym and you have access to different fitness devices.

Exercise n ° 1: elevation of the knees

When you raise your knees, you will immediately notice that this exercise requires abdominal muscles. In addition, this exercise increases heart rate, which contributes to the heating of the body. To start, get up with your feet in pieces in the width of the shoulders or slightly close. Make sure not to expand your legs too much. Then keep one or both your arms over your head. Contract the abdominal muscles. Lift the right leg until the knee touches the chest. Lightly informed the upper part of the body forward as in a crunch, bringing your knees. Exhale during this movement. Then rest the foot on the ground, straightened the back and arms, then inspires. Then repeat the exercise with the left leg. You can perform this exercise in a static position or while walking. If you choose to walk, make sure you’re not too big. If your steps are too big and put your foot too far away, you will not be able to correctly make the movement. Try to make movements as fluid as possible.

Exercise 2: Jumping Jack

Jumping Jack is an easy exercise you can do during your heat. This exercise will increase your heart rate and heat you quickly. To correctly perform the jump jack, get up, your feet in pieces in the width of the shoulders and arms along the body. Then turn your knees lightly to get up to jump.

During the jump, spread your legs and lift your arms in a semicircle upwards. Do the exercise correctly when jumping forming an “x” with your body. Then go back to the ground, but keep your legs separate. Bring your arms to the top so that the hands point to the ceiling. Make sure the arms are slightly folded to the elbows for the duration of the exercise. Your feet should be slightly wider than the shoulders when you land.

Finally, jump again by bringing together your legs and arms following another semicircle until you go back along the body. During the jump, it is essential to slightly fold the knees for landing to correctly absorb the impact.

Exercise n ° 3: the jump of the rope

The rope jump, a classic exercise, is a great way to prepare your body for training. Although everyone has already jumped in their childhood, here are some suggestions to integrate it in your heat.

A good rope length corresponds to a half -bent rope that reaches its shoulders from the ground. With this length, you have enough space to jump without risking stumbled on the rope. Start with the rope behind your body. Put it with your arms along the body and fold the elbows at an angle of about 45 degrees. This position allows you to create a wider arch to jump.

Turn the rope from the back to the front of a movement of the wrists and jump over it. Start from a speed that allows you to make a further jump between each rotation of the rope. Once hot, you can increase the rhythm if you wish.

Exercise n ° 4: race

One last exercise that you can integrate into your heat -Up is running. The advantage of this exercise is that it can be varied, which allows you to challenge yourself and avoid monotony. For example, you can run on the site by lifting your knees. It is about breeding the knees until they form an angle of at least 90 degrees with the abdomen. Return your knees as much as possible from the belly.

So you can go on to make the fallen heels. During this exercise, run by touching the buttocks with heels. So raise the higher calves than you run.

Room in the gym

Obviously the above exercises can be done in the gym, but they can also be well done at home. If you train in the gym, you can also do other hot exercises. For example, you can ride a bicycle. By increasing the rhythm, he warms you automatically and increases the heart rate. The same goes if you prefer to use a rower or treadmill. Remember to gradually increase the rhythm on each device. You can also start by doing one of the homemade exercises, then go on a device.