How to properly warm up in physical education. The role and importance of warm-up in physical education
Warm-up, types, value, warm-up exercises, hitch
To get the maximum benefit from sports, you must follow all the rules for training. Only then, adhering to the recommendations of experts, you can get the desired result without harm to your body. One of these rules of particular importance is the warm-up before starting a workout. No matter what sport you play, warming up should always be an integral part of your workout. By performing a special set of exercises, you can protect yourself from injuries and reach your goal in the shortest possible time, whether it is losing weight, developing sports skills or increasing muscle mass.
What is a warm-up
Warm-up is a complex simple exercises, which includes basic sports elements. It is performed before the main workout and serves to warm up the muscles and prepare them for the upcoming loads. Often, cardio loads are used for warm-up, the intensity of which gradually increases, but it will not be superfluous to include stretching and joint development in the warm-up. The duration of the warm-up can be from 5 to 40 minutes, depending on the specifics of the intended workout. The effect of the warm-up will last about the same time as it took, so you can not start the main workout immediately after the warm-up. To perform a warm-up, you do not need special skills and training, all the exercises that it consists of should be as simple and understandable as possible.
Types of warm-up
The most common workout is main. It is unchanged, regardless of the upcoming load and the sport you do. The essence of the main warm-up is to prepare the muscles, joints and nervous system for the start of the session. Under the influence of the main warm-up, the intensity of the work of the cardiovascular, nervous, respiratory and propulsion systems and improved thermoregulation.
The next type of workout is special. It differs from the main set of exercises. Its peculiarity is to prepare as much as possible for work and warm up precisely those muscles and parts of the body that will be intensively involved. A special warm-up may include some exercises that characterize the sport you are playing. If this power training, involving work with weights, then the warm-up should include lifting a small weight.
Another type of workout is articular. Already by the name it is clear what role this warm-up plays. In order to carry it out correctly, it is necessary to think over in advance a set of exercises that involve the maximum number of joints and help develop them. Unlike previous types of warm-up, the articular one is performed slowly and smoothly and does not involve significant stress on the body. Do not forget also that during the joint warm-up you need to monitor your breathing and not perform exercises that will knock down or speed it up. The optimal time for joint warm-up is the summer period, when the influence of high temperatures and intense training takes a lot of strength and energy.
Warm up meditational- This is one of the least common types of warm-ups. It is performed mainly before martial arts. Such a warm-up helps to tune in the right way and mentally prepare yourself for the fight. The warm-up is carried out in a quiet, calm environment in a comfortable and comfortable position, in a word, nothing should interfere and distract you during the meditation warm-up. Sit down, close your eyes, relax and do a full workout. If you do not have special skills to carry out a meditation warm-up, then seek help from experienced coach who will tell you all her secrets.
Warm-up value
So why, in fact, do we need a warm-up, and what effect does it have on our body. In the process of warming up, the work of the circulatory organs improves, which begin to intensively supply the body with oxygen, which provides the necessary energy and strength. The intensity of metabolism also increases, which leads to the breakdown of more useful elements that are intensively processed by the body in the process. physical activity. This contributes to an increase in body temperature, which allows the muscles to warm up to the desired state. In addition, after a warm-up, the elasticity of the ligaments and muscles improves, so that they are able to withstand a greater load and are less susceptible to sprains and other injuries. Excitability increases after warm-up nervous system, which improves reaction speed, coordination, endurance and perception. In addition, contrary to popular belief, an intense warm-up can increase the body's endurance and increase the effectiveness of the upcoming workout. Properly performing a warm-up, you will not only not get tired and will not use up all your strength, but you will also gain new ones that will help improve the result of your workouts.
Warm-up exercises
It is best to start any warm-up with a series of exercises that provide a moderate cardio load. The best option for this would be running. Do not immediately start intensive, fast run because it can be stressful for the body. Running speed should smoothly transition from regular walking to light jogging, whether you're on the treadmill or just running. If you don’t have the opportunity to run, then jump rope or run in place, since only these exercises ensure an even distribution of the load across all muscles. In no case should you replace running with an exercise bike or other simulators that involve only one muscle group, arms or legs. Being engaged in them, you will not be able to properly warm up all the necessary muscles.
After running, you need to move on to the development of the joints. Start with slow rotations and turns that must be performed from the top down, gradually moving from the head to the legs, as well as moving from the limbs to the torso. First, perform a few smooth rotations of the head clockwise, and then against it. Then turn your head left and right and tilt back and forth. Warm up shoulder joints, rotating the shoulders first in one direction, then in the other direction. After that, go to the hands and elbows, doing 10 rotations in each direction. To stretch the shoulder girdle, swing your arms in different sides. Then it is necessary to tilt the torso to the sides, forward and backward. Next exercise is a rotation of the pelvis that will help develop hip joint. Then go to the knees, doing 10 rotations with each leg, and only after that stretch the ankle with all the same rotational movements. Please note that there are no strength exercises in the main warm-up.
Hitch
In the process of training, no less important than a warm-up is a hitch. This is a set of exercises that helps to normalize the cardiovascular system after intense exercise, reduce upcoming muscle pain, if the load was excessive, calm the body and return it to normal. As a hitch, you can use the exercises characteristic of the articular warm-up. In addition, you can take a few minutes of slow walking, as well as stretching, since after maximum tension, the muscles are the most pliable. The duration of the hitch, like the warm-up, should be at least 5 minutes. By paying enough attention to the warm-up and following all the recommendations listed above, you can get the most out of sports and protect your body from unwanted injuries.
Physical education has a beneficial effect on the human body. But many people, especially in old age, do not pay due attention to it. And to be more precise, they do not do physical education at all. It is very important for children to study in order to develop their strength and improve their health. Only in this way will they grow up healthy and strong.
In schools, there is always a warm-up before the physical education class. This is the most important stage in preparing the body for the load, even the lightest. But before classes, the body must be prepared for the load. Warming up helps to raise the overall tone of the body, energize it, activate muscles before a stronger load, and improve blood circulation.
Without preparation (warm-up), it will be more difficult for the muscles to accept physical activity. And this can lead to undesirable consequences. This is a proven fact.
Below will be considered a warm-up in a physical education lesson (exercises).
Neck exercises
The neck is the part of the body that is least exposed to stress. And it must be thoroughly kneaded. For some reason, many people forget to do this. In simple words, the student does not understand the importance of warming up the neck.
There are not many exercises for this to carry out a good muscle preparation. These are head tilts, its turns to the sides, up and down, forward and backward, head rotation clockwise and counterclockwise. In the latter case, it is important to make slow head movements so that it does not spin. If this happens, you should stand a little and relax.
The neck does not need a large number of repetitions of exercises. It is enough to do each exercise 10 times. It is important to feel how the neck is warming up, and it is worth paying great attention to its warm-up.
An interesting warm-up at the physical education lesson of the neck and other parts of the body will charge you with positive energy for the whole day.
and chest
Hands are the parts of the body that people use the most. You don't have to do a lot of kneading unless you're doing a lot of physical work for your arms, like push-ups or pull-ups. In this case, carefully knead the muscles of the arms and chest. They will help you prepare for the increased workload. And if you do push-ups in several stages, then it will be useful to warm up every time after the next portion of push-ups.
It is performed simply: the usual swings of the arms to the sides, up, twisting the arms clockwise and counterclockwise. We advise you to do a few simple push-ups. Pull-ups should not be done during the warm-up.
Associated with And when you stretch your arms, you stretch your chest muscles. Everything in the body is interconnected, you should always remember this when you do a warm-up.
Back exercises
Everyone is aware of how important it is to take care of the health of the back. But not everyone does this.
Already at school, from elementary grades, one should Special attention focus on strengthening your back in order to grow up a healthy person. And the first thing to do is in a physical education lesson. Exercises should be selected in such a way as to evenly distribute the load on all parts of the back, especially on the spine, which is the "main center" of forces. human body. If a child begins to take care of his health from childhood, then he must constantly train his spine and back muscles.
Particular attention should be paid to the lower back - as the weakest point of the back. The more often the child gets used to kneading the lower back, the healthier his back will be. A healthy back- this is good health and a lot of vitality.
Exercises for the abdomen
In our time, not only adults, but also children do not pay much attention to the stomach. The abdominal muscles are closely interconnected with the school, a warm-up is constantly carried out in the physical education lesson. Exercises (Grade 3 performed them or 11th - no matter) allow you to strengthen the abdominal muscles.
Exercises for the abdominal muscles are useful at any age. They don't let you delay excess fat on the sides, strengthen the back and make healthy spine. And, if a child from elementary grades does such exercises all the time, then he will grow up healthy and strong man who values his life. Unfortunately, today's youth do not value their health, among teenagers there are a lot of drinkers and smokers who are indifferent to sports and physical education.
Most simple exercises, which also develop the muscles of the back: tilts down, to the sides, rotation of the back and bending of the legs in the prone position.
The best option would be a complex in which there are several exercises for the back and abdomen, performed without interruptions.
Leg exercises
Strengthening the legs should always be given special attention at any age. Even in a physically poorly developed person, the legs are loaded more than other parts of the body. Constant training allows them to become stronger and more resilient.
As in school, in colleges and institutes, a warm-up is held in a physical education lesson. Exercises for students are selected in such a way as to maximally load the muscles of the legs, which in the future will make them even stronger. Only at first it is advised to do an easy run. It will be a good workout for the legs. This is true when you have to run a long distance or students will play basketball, football, etc.
Constant training
Anyone who is constantly involved in sports, before training, must prepare the body for further stress. You can remember what kind of warm-up is in a physical education lesson, the exercises of which are selected taking into account further physical activity.
But at school, the load is one, and in training - another, higher one, and in this case, a more active warm-up should be carried out than in a physical education lesson.
Constant muscle warm-up not only prepares the body for increased stress, but also activates blood circulation, improves metabolism, improves tone, and improves mood. Remember how the warm-up goes in a physical education lesson, the exercises for which are not difficult, but effective.
What prevents a child or student from stretching their muscles at home? The advantage of a home workout is that it does not take much time, does not require large energy costs, it can be done anytime, anywhere, any amount of time. And the most important thing is that a warm-up has a beneficial effect not only on the health of any person, but also on his well-being, which today and always has been the most important thing in human life.
Warm up for physical education
Performed by the teacher of physical culture Khartsev Valery Gennadievich
Warming up in a physical education lesson is a simple thing, but a necessary one. It is she who allows you to prepare the muscles for performing physical exercises and protects children from getting all kinds of injuries during the lesson.
Warm up - the basis of physical education, and it should cover the entire body to the maximum. However, this does not require a long time, and the standard version covers only 10 - 15 minutes of lesson time. In addition to the main program, it is worth including an enhanced warm-up for those muscle groups that will be involved in the lesson: for example, when running, pay great attention to warming up the legs.
So, the standard warm-up for the school is performed from the main position at shoulder width, feet parallel to each other, arms along the body or on the hips:
Head tilts forward - back for 4 counts (8 - 12 times);
Head tilts to the right and left for 4 counts (8 - 12 times)
Head turns to the sides for 4 counts (8 - 12 times)
Head rotation in a circle 2 times in both directions;
Hands to the shoulders, rotation of the shoulders forward - backward for 4 counts (8 - 12 times)
Wrist warm-up - rotation in both directions 2 - 4 times;
Elbow warm-up - rotation in both directions 4 times;
Rotation in the lower back in a circle 2-4 times in each direction;
Tilts of the body forward - back by 4 counts (8 times);
Tilts of the body to the right - to the left for 4 counts (8 times);
Warm up ankle joints- rotation clockwise and counterclockwise for 4 circles in each direction;
A similar warm-up for the hip joints;
Put your hands above your knees and perform rotation in the knee joint 2-4 circles in each direction;
Performing classic lunges forward - 8 times for each leg;
Leg swings - 10-15 swings for each leg.
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One of the important conditions for ensuring the effectiveness of physical exercises (educational, training, competitive) is to take into account the dynamics of the functional state of the body of students, young athletes in the process of training.
It is important for the teacher and trainer to have a good idea of what changes occur in this case in various organs and systems of the body of children, what is needed to increase their performance and efficiency of classes.
Structurally, educational and training sessions are usually divided into three parts: introductory (preparatory), main and final. Particularly important is the correct organization and methodically competent conduct of the introductory part, since the main tasks solved there are the gradual bringing of the body to muscle load, physical and mental preparation to it, accelerating and facilitating the process of working into the main work, in many respects predetermine the effectiveness of the entire subsequent lesson. High demands suddenly placed on the body (great physical activity, complex physical exercises) can lead to a breakdown in adaptation, a deterioration in the functional state, and even physical and mental injuries.
What tasks are solved in the introductory part of the lesson? This is, first of all, pedagogical training - the creation of a favorable situation for solving pedagogical problems. The next task is psychological adjustment, ensuring mental readiness for classes (training). No less important is the functional adjustment - strengthening the activity of the respiratory and circulatory systems, increasing body temperature, etc. Motor tuning is also of great importance - entering the pace and mode of specialized motor acts, achieving the optimum motor reactions.
The whole complex of physical exercises carried out in the introductory (preparatory) part of the classes with the aim of early and comprehensive mobilization of body functions, their preparation for the upcoming exercises, is commonly called a warm-up.
Warm-up should not be confused with working out - functional changes that occur in the body in the initial period of work (for example, when performing a set of physical exercises to develop basic physical qualities). The less prepared the body, the longer and more intense the period of training. A properly organized warm-up facilitates the process of working out and ensures a higher readiness to perform the main group of physical exercises.
Regular and sports warm-up.
A regular warm-up consists of a general and a special part. General warm-up exercises should have a multifaceted effect, including creating a positive emotional mood. The purpose of these exercises is to increase the functions of the central nervous system, increase metabolism, and activate the activity of the respiratory and circulatory systems. The program of such a warm-up usually includes exercises moderate intensity with gradually increasing power: general developmental and running, combined with gymnastic, as well as games. For this part of the lesson, mostly simple and familiar exercises are selected.
The introductory suit of physical education lessons at school may be limited to a general warm-up. However, in reality, it often ends with a special warm-up using exercises that, by their nature, are close to the upcoming main activity.
When warming up, it is necessary to use non-standard equipment and inventory, for example: jump ropes, tennis balls, dumbbells and even children's scooters. All these things are sold in sports stores or specialized online stores. For example, you can buy a children's scooter here velomot.com, the main thing is that they are reliable and durable.
Features of sports warm-up
Its main difference from the usual warm-up is that it consists of three parts.
In the first part of the sports warm-up, special attention is paid to preparing the joints, ligaments, tendons and muscles for the upcoming work. To this end, the complex includes exercises of moderate intensity, consistently involving all major joints in activity. Initially, exercises of a dynamic nature with increasing amplitude are used, and each exercise is repeated 8-12 times. Then perform several exercises of a static nature, lasting 5-8 seconds. each. In general, the first part of the warm-up takes about 5 minutes.
In the second part of the sports warm-up for 5-10 minutes. it is good to use running of moderate intensity. (At the same time, the heart rate - heart rate - rises to 120-160 beats / min.)
The third, special part includes exercises that are similar in their biomechanical structure to the exercises performed in the main section. sports training. However, the intensity of such exercises and the duration of the pauses between them should correspond to the mode of moderate power. The duration of this part of the warm-up is 15-20 minutes.
When planning a sports training, sometimes the first part, related to the preparation of the musculoskeletal system, is omitted, or due to an underestimation of the physiological essence and orientation of these warm-up components, the second part is sharply reduced. This makes the warm-up process incomplete. Therefore, we will dwell in more detail on the changes that occur in the body during a warm-up and the transition from rest to a working state occurs gradually, strictly individually for each person. This transition of nervous processes to new level functioning and provides a warm-up. As a result, the mobility of nervous processes increases, the perception and processing of information improves, greater coordination of the regulation of all parts of the motor and other systems that ensure optimal activity is achieved. physiological functions during exercise.
Under the influence of the warm-up, preparation for the upcoming work of the joints, ligaments, tendons and muscles takes place. Preparation of the joints is achieved due to the fact that during the performance of appropriate exercises, the release of synovial fluid (the so-called lubricant) into the joint cavity increases, which reduces the friction of the articular surfaces and thereby protects them from damage. As a result of the warm-up, the elasticity of the ligaments, tendons and muscles increases, and the flexibility of the joints improves. All this prevents injuries, tears, cracks, etc. That's why in the warm-up, especially sports orientation, it is important to include this part.
Warming up tends to increase body temperature, especially the working muscles, which is why warming up is sometimes referred to as warming up. An increase in temperature helps to reduce the viscosity of the muscles, which makes it easier to perform movements with a greater amplitude and a faster rate of contraction and relaxation. Special studies have shown that with an increase in body temperature by 2 ° C as a result of a warm-up, the speed of muscle contraction can increase up to 20%.
An increase in muscle temperature also contributes to the activation of enzymes and an increase in the rate of metabolic (metabolic) processes, which creates favorable conditions for the transfer of oxygen contained in the blood to tissues, and contributes to its faster and more complete utilization.
Warm-up mobilizes all parts of the respiratory and circulatory systems. If the main work begins without a preliminary warm-up, then for some time the body works in conditions of insufficient blood circulation.
Under the influence of the warm-up, the capillaries of the muscles open, their lumen increases, and the blood supply to the muscle increases tenfold. By stimulating the work of the muscles, the warm-up improves blood circulation due to the fact that the muscles that act as a “muscle pump” facilitate the return of blood to the heart.
When warming up, the vessels of the “blood depot” of the spleen, liver, and subcutaneous tissue are compressed. As a result, the total volume of circulating blood increases, which also improves the blood supply to the working organs, and especially the muscles.
One of the most important effects of a warm-up is to increase the work of the heart. To increase the efficiency of the heart, it is necessary to increase not only the heart rate, but also its stroke volume.
(ejection of blood for each contraction), which leads to an increase in the minute volume of blood. However, this is not achieved immediately. The functions of blood circulation also have a certain inertness: the body can achieve significantly greater values of blood circulation, compared to the state of rest, only after 3-5 minutes. warm-ups. Therefore, this part of the warm-up should not be cut to 1-2 minutes.
Respiratory function is also significantly intensified during warm-up: the frequency and volume of respiration increases, the network of capillaries working in the lungs increases, thereby ensuring greater oxygen consumption and better excretion of metabolic products from the body.
A warm-up helps to increase metabolism and optimize thermoregulation, which is also very important, since an increase in metabolic processes leads to an increase in body temperature, sometimes excessive. One of the effective ways to regulate heat transfer and maintain a comfortable body temperature is sweating. Therefore, it is recommended to warm up “before sweating”, so that during the main physical activity, thermoregulation mechanisms turn on faster.
It should be emphasized that the role of the warm-up is not only to enhance the readiness of physiological systems for work, but also to increase their interconnection. This is necessary for more efficient implementation motor actions varying complexity and intensity.
Organization of a special warm-up.
Its nature is determined depending on a number of factors. First of all, this is the type of the upcoming main load. The duration and intensity of the warm-up are determined external conditions, the physical and emotional state of the student, etc. It is not advisable to recommend a load that is uniform in nature, duration and intensity for all cases. But it is important - for example, to know that it takes at least 3-5 minutes to enhance breathing and blood circulation, and the same amount to establish thermoregulation. Therefore, the recommended duration of a warm-up before training for the development of general endurance is 3-5 minutes. The same should be the duration of the introductory part of the physical education lesson. It usually begins with walking, turning into a run. Then they perform jumps and general developmental exercises of a dynamic nature, mobilizing the functions of the cardiovascular system, respiration and thermoregulation. The transport function of blood is enhanced - the transfer of oxygen to working muscles and tissues.
If it is necessary to master or perform complexly coordinated motor actions, then in introductory part include similar exercises.
As a result, during the main part of the lesson, accuracy, coordination of movements, speed of motor reactions of varying complexity increase? The state of psychophysiological functions improves, the effectiveness of performing cyclic and acyclic exercises improves. However, the warm-up does not always have to be regulated by this time. So, if during training, for example, in the weightlifting section, you need to prepare the young man's body for great physical stress, the warm-up should be much longer. Sports practice shows that the duration of such a warm-up can reach 20-30 minutes.
By the end of the warm-up, the heart rate in schoolchildren should not exceed 140-160 beats / min. For 1 min. before the start of the main workout or the main part of the lesson, for those trained, it can be 100-110 beats / min., And for those who are not involved exercise systematically - 110-115 beats / min. A pause after a warm-up is also determined by its content, intensity, duration, level of motor fitness and the functional state of students. Most often this interval is 3-15 minutes. In conclusion, we emphasize once again that the knowledge of the physiological patterns of the warm-up is necessary for the teacher, the coach for a more effective construction of the educational and training process, improving the effectiveness of classes, strengthening the health of schoolchildren, increasing their performance. Wrongly organized
Warming up can protect you from injury and is an important part of your workout. A warm-up can consist of absolutely any physical activity that can significantly increase the heart rate, for example, jogging (in the air or just indoors on the spot), cycling (regular or stationary), or jumping rope.
In this article, we provide some exercises that will generally prepare your body for training and warm up in a specific way those muscles that you plan to work out in each individual session. We recommend choosing one or more warm-up exercises for each body part you will be exercising that day. Each exercise consists of enough simple movements, which should be performed several times in a row before stopping in the approach. The warm-up part of your session should take 3 to 4 minutes.
Another aspect of the warm-up that is not covered by the exercises below, but which should always be kept in mind as you move on to more heavy weights. Perform an easy approach of any strength exercise for each individual body part (with a weight of about one third or half of your "working" weight in this exercise).
Many of the exercises below operate with the concept of "main stance". This means the following: stand with your feet parallel on the floor, about shoulder-width apart, the muscles around the shoulder and knee joints are relaxed, the pelvis is tucked in, and the chin is up.
1. Warm up the neck muscles
head turns
Body position - main stance. Turn your head from side to side several times, trying to turn it as far as possible.
head tilts
Main stand. Gently tilt your head forward, then return it to an upright position. Don't shrug your shoulders.
2. Muscle warm-up shoulder girdle and hands
Shoulder rotation
Main stand. Rotate your shoulders up, back and down, forward several times. Then change direction.
"Shrugs" (shrugs)
Main stand. Raise your shoulders as high as possible while inhaling, then exhale sharply, lowering your shoulders just as sharply.
Mahi hands
Main stand. Swing your arms, starting from above your head and moving them down to the sides, and also crossing in front of your chest. Then wave your hands up and continue.
3. Warm up the muscles of the chest and back
Raising hands forward
Main stand. Connect the brushes in front of you. Inhale deeply as you raise your arms above your head and exhale as you return to the starting position.
Raising hands back
Main stand. Connect the brushes at the bottom behind the back. Inhale as you lift them as high and backward as possible, exhale as you return to the starting position. Never lean forward.
Breeding hands standing
Main stand. Start by straightening your arms in front of you at chest level. Spread your arms as far back as possible, bringing your shoulder blades together and inhaling. As you exhale, return your arms back to the starting position, round your back and shoulders forward, spreading your shoulder blades to the sides.
4. Warm up the muscles of the torso
Twisting
Main stand. Keeping your arms out to your sides, rotate your torso from side to side as quickly as possible, keeping your pelvic girdle still. At the same time, try to spread your hands back away.
Twisting with bent arms
Bend your elbows and grab the fingers of each hand on the shoulders of the same name. Rotate your torso from side to side.
Tilts to the side
Main stand. Lock your hands behind your head and bend from side to side. Keep your pelvis still.
Torso rotation
Basic stance, except that the feet are slightly turned to the sides rather than parallel. Hands on hips. Keeping the pelvic girdle still, first lean forward, bending at the waist. Then return to the starting position (stand). Then do the same in turn to the right, back, left. Repeat 3 times, then change direction.
Tilt torso twists
Warning:
If you are unwell from any complications in the lower spine, avoid this exercise.
Spread your feet wide, bend your knees slightly and lean forward, bending at the waist so that your torso is in a position parallel to the floor. Connect the hands behind the head in the lock. Bring your left elbow to your right knee, then your right elbow to your left knee. As with a warm-up, repeat several times. Be careful not to round your back. Twisting of the pelvic girdle from side to side is allowed.
5. Warm up the muscles of the lower back (lower back)
forward bends
Warning:
If you are concerned about any complications in your lower spine, avoid this exercise.
Main stand. Lower your chin to your chest and bend literally along the vertebrae, leaning as low as possible, then straighten up in the same way. Next, without changing the position of the feet, turn the torso to the left and repeat the tilt, then turn to the right and tilt. Be careful not to strain the muscles of the shoulder girdle, straightening after bending the torso.
All of the core warm-up exercises are also very good for warming up the muscles in the lower back.
6. Warm up the muscles of the legs
Straightening legs forward while standing
Using your right hand to balance, place your left hand on your belt. Straighten your left leg forward, lifting it as high as possible. Then bend your left leg at the knee and bend and straighten several times. Repeat with the right foot, now using the left hand for balance. Don't relax knee-joint supporting leg.
"Dive"
Standing on your left foot, place emphasis on the floor on both hands and lift right leg back, bending it at the knee joint. Bend and unbend your left leg. Repeat several times. Keep your left foot flat on the floor and do not turn off the knee joint of this leg when you rise to the top of the movement. Change the position of the legs and repeat.
7. Warm up the muscles of the pelvic girdle
Mahi
Maintain balance with your right hand. Swing your left foot back and forth, repeating this several times; then do the same from right to left. Change legs and repeat.
Lunges to the side
Hands on the belt, feet parallel, wide stance. Do a deep lunge to one side, then to the other, while keeping your feet on the floor and do not move them. Don't lean your torso forward.
8. Ankle warm-up
Foot rotation
Holding onto something with your hand for balance, lift your leg off the floor and rotate your free foot first in one direction, then in the other, doing this several times with each foot.
9. Warm up the calf muscles
Rise on socks
Rise on the toes of both feet, keeping your balance, holding on to some kind of stable support. Lower and raise your heels while keeping your feet parallel. Repeat with toes turned out, then with toes turned in.
Of course, this is not a complete list of exercises, but only the main ones from your possible warm-up complex.
