Neglecting the warm-up - one of the most common mistakes of the beginners in the sport. I strongly recommend paying special attention to warm-up to prepare for the exercise and to avoid possible injury. Remember, your results depend on how you start the training!

The warm-up is a complex of special exercises aimed at the overall heating-up of the organism, muscle development and mobilization of joint and ligament apparatus. It’s better to perform warm-up before training, and it usually takes less than 15 minutes.

What happens to the body during a warm-up:

- Heartbeat quickens, the blood circulates through the body faster, the muscles are better supplied with oxygen;

- Breathing quickens, pulmonary ventilation increases;

- Neuromuscular connection improves, the reaction rate increases;

- The body temperature increases, the physiological reactions occur more efficiently;

- The body produces more joint fluid, thereby increasing the volume in the articular cartilage. Thus, the pressure exerted on the articular cartilage can be easily tolerated.

- Ligaments and tendons become more elastic;

- Muscles fill with blood and become hardier;

- Concentration and perception improves;

- Increased motivation for the upcoming physical activity, stiffness and nervousness decreases.

How to make warm-up right:

There is no perfect warm-up complex, which is suitable for everyone. It is caused by the physiological characteristics of the organism, the specifics of the upcoming training, mobility of joints and many others. If your personal coach hasn’t given any specific instructions about preheating, you can perform a general warm-up complex, which includes a series of aerobic and stretching exercises:

any exercises for the hands/feet muscles;

jogging;

light stretching;

skipping rope;

rotational exercises to increase the flexibility of the joints.

You should start the main training no later than 5 minutes after the end of the warm-up to avoid cooling down.