Do THIS Before EVERY Workout | It Will Increase Your Workout's Effectiveness
Do THIS Before EVERY Workout | It Will Increase Your Workout's Effectiveness
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00:00Welcome to my channel, and before starting this video, I would like to ask you, do you do a warm-up before each of your workouts?
00:07How long does it take? What do you know about warm-up?
00:11If you don't do a warm-up before each of your workouts, then in today's video I will try to convince you that a warm-up is an integral part of every workout.
00:20And this stage is by no means to be missed.
00:23I will show you a set of exercises that you can do before each of your workouts, as well as do this warm-up every morning to spend each new day productively and water.
00:32The main task of the warm-up is to prepare the body for physical work.
00:36During the warm-up, muscles, joints, ligaments are warmed up. We turn on the work of the heart muscle.
00:42All this allows us to avoid various injuries during training.
00:45A warm-up is a stress for our body, and a warm-up allows the body to enter the training process smoothly in order to reduce the level of stress.
00:53Moreover, warmed-up muscles, ligaments and joints contribute to more effective and productive training.
00:59So, the first thing we will start with will be chaotic movements of the feet, jumping and stomping.
01:04Thus, we launch our body into a blood flow and slowly increase the heart rate.
01:15At the same time, we start to warm up our muscles from the outside.
01:30Then we work with the wrists, warmed up from the outside, and we warm them up to the end of the movement.
01:37At the same time, we do not stand still, we continue to move in one direction and the other.
01:45And we continue to move in one direction and the other.
02:03Here we stand.
02:16Now we start to warm up the shoulder and the waist.
02:26We make a determined movement, starting with the forward movement.
02:30And we continue to warm up the shoulder and the waist.
02:33We make a determined movement, starting with the forward movement.
02:37And the other.
02:43Then we move on to the neck. We also warm it up from the outside.
02:47And we additionally rotate it.
02:49That is, we warm up the body both from the outside, with the hands, and from the inside, with movements of the feet.
02:55And we continue to warm up the neck.
02:57And we continue to rotate it.
02:59That is, we warm up the body both from the outside, with the hands, and from the inside, with movements of the feet.
03:27You can stretch it out slowly.
03:33And the bear movement.
03:37Do not forget about our spine.
03:39During the warm-up, we move from top to bottom.
03:41We have already worked with the neck.
03:43Now we work with the chest.
03:45We need to stretch the back and come out.
03:51Move the torso to the sides.
03:53And the other side.
03:55And make the bear movement in one direction.
04:02And the other.
04:15Here we move only the upper part of our body.
04:18The legs and the pelvis are in place.
04:21To the sides.
04:23And back and forth.
04:34Lower the shoulder blades.
04:36And stretch it out.
04:38To the sides.
04:46And we rotate it again.
04:50Here the breathing is free.
04:54And to the other side.
05:04Great. Let's move on.
05:06If before we rotated the head and the pelvis,
05:10now we can make a complete rotation of the upper part of our body.
05:15And we put the pelvis together.
05:20And to the other side.
05:23And to the other side.
05:37Great. Let's go down.
05:39And now we work only with the pelvis.
05:50To the other side.
05:53And to the other side.
06:00The next exercise.
06:02The supporting arm is tight.
06:04The knee is a little bent.
06:06We lift the other leg.
06:08We lean on it with the palm.
06:10And our task is to push the knee with the palm,
06:13and the palm is to create.
06:15While breathing, we make a rotation.
06:17We turn to the right.
06:20While exhaling, we twist back.
06:24While exhaling, we twist back.
06:29While exhaling, we twist back.
06:33While exhaling, we twist back.
06:37While exhaling, we twist back.
06:41While exhaling, we twist back.
06:45While exhaling, we twist back.
06:49While exhaling, we twist back.
06:53While exhaling, we twist back.
07:01We try not to lose any weight.
07:03The last time.
07:06And we repeat with the other leg.
07:23And now we work only with the pelvis.
07:25The supporting arm is tight.
07:27The knee is bent.
07:29The other leg.
07:31And to the other side.
07:33And to the other side.
07:37While exhaling, we twist back.
07:39While exhaling, we twist back.
07:43And to the other side.
07:45And to the other side.
07:47We put the leg a little back, as it were, diagonally, and begin to rotate the foot in one direction.
08:0610 repetitions in each direction and in the other.
08:17And the same on the other.
08:47Great.
08:49You can also roll from heel to toe.
09:17Go to the outside of the foot.
09:4710 repetitions in each direction and in the other.
09:57On the inside.
10:00It's better to do it barefoot.
10:1710 repetitions in each direction and in the other.
10:20On the heels.
10:43And on the toes.
10:4710 repetitions in each direction and in the other.
11:06And the final exercise today will be like this.
11:09Slowly, smoothly, go down as much as you can.
11:13If you can't reach the floor, you can put something on the floor.
11:17You can do it like this.
11:20Go forward on the knees.
11:23Straighten the pelvis and go down.
11:26Once again. Go down.
11:31On the knees.
11:33Pelvis.
11:35And go down.
11:4210 repetitions in each direction and in the other.
12:1310 repetitions in each direction and in the other.
12:26Feel how your whole body is working.
12:30So, what do you need to remember?
12:33First of all, the warm-up is an integral part of the workout.
12:36And you need to do it before every physical exercise.
12:39Secondly, we are slowly waking up the body,
12:42preparing it for the physical exercise.
12:45We start the blood circulation of the muscles,
12:48we warm up the body, we warm up the muscles, the joints, the ligaments.
12:51Thirdly, we warm up the muscles, the joints, the ligaments.
12:54We warm up the muscles, the joints, the ligaments.
12:56We warm up the muscles, the joints, the ligaments.
12:59Thirdly, the warm-up allows you to have a more effective workout.
13:03Fourthly, start with warming up the whole body from the outside and from the inside.
13:07The main thing is to move from the cervical spine,
13:10through the shoulders, the body, the pelvis, the knees, the ankles.
13:14That is, move up and down.
13:16Fifthly, act as much as you can.
13:19It can be other exercises.
13:21Your task is to prepare the body and warm it up before the physical exercise.
13:23I hope you enjoyed this video.
13:26And now you will do the warm-up before each of your workouts.
13:29Subscribe to my channel, put your thumbs up, write comments.
13:32See you in the next video.