Contract law and also business economics are programs that can help a representative improve the client’s opportunities, and also his/her own opportunities, for successful settlements. Many sports representatives obtain a certificate or expert accreditation or enrollment as demonstration of their commitment and also integrity. Although these are not yet necessary, it is one means for athletes to establish who, amongst representatives, is legit and also for that reason a much better individual to hire.

Get in touch with representatives in your area to discover more concerning the possibilities that are available. Calls and direct exposure to athletes are the informal demands for sports representatives.먹튀검증

Ultimately, a large component of the sporting activities representative’s work is speaking, making get in touches with, and then utilizing those get in touches with to boost a customer’s placement. This type of communication is the support of a sports representative’s occupation. As one insider placed it, being just this side of irritating, obnoxious, or brash assists in this company.

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Duties for sports agents likewise frequently include finding and also negotiating contract deals for players. In the world today, many expert sports players have their own sporting activities representatives.

That’s not where their obligations end, in fact in today’s sporting activities world, representatives have to have an eye for ability also. “Today’s sporting activities agents additionally invest a significant quantity of time searching brand-new skill with hope of authorizing brand-new player-agent contracts,” Leary explained. Many skills appropriate for a career as a sporting activities agent, however some skills surpass others, particularly: While most of us delight in watching sports every now and then, sports representatives are individuals who eat, take a breath, and also dream regarding sporting activities each and every single day.

The market blends sensible aspects of organization, sales, as well as sports, all at a high level. That claimed, there is a great deal of person-to-person communication involved. Sports agents are often consulting with team representatives, players, and also coaches regarding approach, contract details, as well as a lot more. Every one of these circumstances need a high degree of interaction, as well as those with the very best interaction abilities are primed to outmatch the rest.

Interaction is vital for sports representatives, yet it’s likewise very important to have sales skills. Player careers are typically extremely brief. They require, and should have, to obtain as much out of their contracts as possible. On the various other side, the group frequently needs to fulfill wage cap restrictions, and also they have a number of players they need to content with that said salary cap.

Some Known Details About How To Become A Sports Agent: 6 Key Steps To Make It Happen

If you’re simply beginning in the career, then you might begin conducting study as well as aiding out with logistics. Independent sporting activities agents are normally seasoned experts that handle the entire procedure on their own. According to, the ordinary yearly sports representative income is $59,829. Sporting activities agent incomes are incredibly varied, so you can make much even more than this if you work for a big name like Le, Bron James, Tom Brady, or Mike Trout.

According to Payscale, the leading 10% of yearly sports agent incomes are $90,000. In order to become a sporting activities agent, it is common for these professionals to have a considerable listing of academic achievements.

Lots of hopeful sporting activities agents will initially obtain an undergraduate degree in sports administration as well as then take place to receive a law level. One more approach is to take a master’s level program concentrated on sports management or something similar. These training courses and also degrees offer crucial skills and also a strong foundation of sales, marketing, interaction, and also moreall of which are needed to stand out as a sports representative.

Here at Johnson & Wales University, our mission is to deliver top-of-the-line education and learning that inspires success as well as lifelong personal and also intellectual growth. For additional information, finish the “Request Info” kind on this page, call 855-JWU-1881, or email [e-mail secured].

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They also need sharp abilities in marketing, monitoring as well as research. Successful sporting activities representatives show the social skills as well as psychological intelligence to represent their customers well in the competitive professional fields they have actually selected. Representatives also require an essential eye for details and a firm grasp on the concepts of business.

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Principles of composing a workout for weight loss

Surely you had to hear that the classes in the gym do not bring results. It’s all the fault of the wrong program of classes. The fact that many girls mistakenly believe that, spending most of the workout on a treadmill, they burn more calories.

In fact, the body quickly gets used to low-intensity cardio workouts (jogging, riding a stationary bike), as a result of which calories are burned exclusively during the exercise. This is not the case with strength training. After them, the metabolism remains elevated for some time, and calories continue to go faster even after the end of the workout.

But this does not mean that an effective training program should include only strength exercises. Effective gym classes for weight loss in the gym are made with the following principles in mind:

• The program should be designed for 2-3 workouts per week.
• Start the workout with a warm-up, which will help warm up the muscles and work the joints.
• The workout should include both strength and cardio exercises.
• Lose weight by doing circular workouts, supersets, and trisets.
• The program should include exercises for all muscle groups with an emphasis on problem areas.
• The class should end with intensive cardio (interval running or sprinting) and stretching.

If you do not go to the gym and want to know how to train properly at home, try to build your classes with the above principles in mind. As an intensive cardio exercise, jumping and jumping out of squats will do.

Ineffective exercises at the gym

Not all exercises performed at the gym are really beneficial. It is better to spend your energy on really effective exercises than to waste the following:

• Smith squats. Due to the fact that the bar moves in a single trajectory, the load on the leg muscles is significantly reduced. This exercise can be replaced by regular squats with a barbell with a smaller weight;
• abductor exercise. In fact, it does not help to get rid of fat on the inner thigh. Instead of this exercise, it is better to perform lunges with a barbell or without weights;
• Straightening the arms with a dumbbell along the body in an incline. Large weight of the projectile does not allow you to do many repetitions, and small weight will not help to pump up the triceps. It is better to replace this exercise with push-ups on uneven bars, which will help work all the muscles of the upper body;
• shadow fighting with weights. Using a large weight increases injury, and a small weight does not give the desired results. If you want to pump up your arms, you’re better off doing pull-ups;
• squats on a medicine ball. This version of performing this exercise only makes it injury prone. It is better to replace it with regular squats from the floor with your arms crossed over your shoulders.

If you have doubts about how to train and do any exercise, it is better to consult a trainer. Even if you have not paid for the services of an instructor, there is always a trainer on duty at the gym to whom you can turn. Incorrect performance of an exercise may result in serious injury.

Approximate training program

An effective training program in the gym looks something like this:

• Warm-up – allows you to prevent injuries. Lasts about 5-10 minutes.
• Torso twists – improve blood circulation and help work through the waist. During the workout, it is recommended to do 5-8 approaches with as many reps as possible.
• Squats with a barbell – to work the muscles of the legs and glutes.
• Bench press from prone position – works triceps, deltoids and pecs.
• Pull-ups to the chin area – to work the shoulder girdle.
• Rope curls – helps tighten the skin on the arms and make the shoulders more sculpted.
• Leg raises in a hanging position on the bar – works the abs and glutes.
• Dumbbell lunges – work the outer and inner thighs.
• Squats with dumbbells between legs (legs wide apart) – for glutes.
• Intense cardio load. It could be an interval run, a sprint, a run with acceleration. Duration of about 15-20 minutes.
• Stretching. It is necessary to relax all the muscles that were worked out during the workout.

Gym training and nutrition

Regular exercise at the gym in any case will help you strengthen your muscles, but weight loss will be more effective if you combine it with a balanced diet.

It is not about a diet – starvation is harmful, especially at high physical activity. However, overeating should also be excluded. Here are a few tips to stick to in your diet:

• Do not skip breakfast, because it triggers the intestines and energizes you for the whole day;
• Follow the principle 25-50-25 (25% of calories for breakfast and dinner, 50% for lunch);
• Have a protein meal 2-3 hours before training;
• consume more vegetable fiber;
• The body needs the right fats – Omega-3 and Omega-6, which you can get from fish;
• eat a full meal 1-1,5 hours after the workout;
• Drink plenty of water. The daily norm is 2-2.5 liters.

To make your exercises at the gym effective, combine power and cardio, work on all muscle groups and watch your exercise technique. Don’t forget to eat a balanced diet, which will help you improve your results and get you ready for the beach season faster.

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Often in front of people who have decided to do sports, the question becomes: what can replace the gym? Will home training be suitable?

Well, here is the answer. The place of training does not guarantee the result, it depends only on your persistence and dedication.

The rules of effective training

Regardless of where you will train, it is necessary to adhere to some principles. They will help make your workouts more effective and safer.

• Physical activity should be regular. It is best to work out 2-3 times a week with approximately equal intervals between workouts.
• The best training time is from 30 to 60 minutes.
• Before training you should always warm up to warm up the muscles and work the joints.
• Include cardio and power load into your training program. In this way you will not only pump muscles, but also burn the fat layer.
• Finish your workout by warming up or stretching.
• In the course of time it is necessary to increase the intensity of the load. To do this, perform more repetitions in one approach or use weights.
• For your sports exercises to be more effective, you should lead a healthy lifestyle and eat right.

Gym training: advantages and disadvantages

The peculiarity of training at the gym is that the very atmosphere of this place sets you up for work. Here you are surrounded by people whose goals often coincide with yours. For many beginners, this becomes the strongest motivation to work on themselves productively. When you see the results of others, you want to achieve them yourself.

Classes at the gym are also convenient because it has all the necessary equipment. This allows you to work on all muscle groups, not limiting yourself to the main areas. The use of equipment also allows you to increase the load, which makes the training more effective.

Newcomers often need the help of a trainer, who will help them to compose a training program and show them how to do the exercises. It is best to take individual lessons with a trainer for the first time, until you get used to the gym and learn how to perform the exercises correctly. Later you can practice on your own.

If you get tired of exercising on machines, you can always go to a group class. In most sports clubs you can sign up for Pilates, aerobics, cycling and other types of fitness.

However, classes at a gym also have some disadvantages that may affect your decision to buy a subscription:

• The high cost of going to the gym. On the one hand, this is a disadvantage, but on the other hand – an additional motivation not to miss a workout;
• The need to get to the gym. Sometimes, due to the inconvenient location of the sports club, the road to and from training can take too much time;
• Binding to the training schedule. Often you have to rearrange your daily schedule to get to the fitness room at a convenient time.

Home training: pros and cons

Working out at home is much more convenient than going to the gym. Exercising at home saves time and allows you to not depend on the schedule of classes at the fitness club. Home training has many advantages:

• budget. You do not need to buy a season ticket and pay for consultation coach. If you want to engage in someone else’s author’s program, a set of workouts will need to purchase. But it is not necessary, because there are many programs on the Internet for home fitness;
• saving time. On average, it takes 1-2 hours to get to the sports club and home, change clothes and shower. With a busy schedule it can be difficult to find time to spare. Working out at home, you save this time for more important things;
• Lack of a clear schedule. You can do your exercise at home at any time convenient for you;
• psychological comfort. Many people are embarrassed of their poor physical fitness, which creates some inconvenience during classes at the gym. At home you feel comfortable.

But working out at home is not as easy as it may seem at first glance. Here you feel relaxed, and therefore you need tremendous self-discipline to exercise. At home, you will have to find your own motivation and control the training process. In addition, the home is full of distractions. Household chores, an unexpected call from your girlfriend, a child demanding attention – all these things throw you off your work rhythm.

A significant disadvantage of home training is the lack of inventory and sports equipment. If you can still buy dumbbells, then you are unlikely to set the trainer at home. Over time, there will be a need to increase the physical load on the muscles, and this will require a heavier projectiles. At home there will also be no trainer who will help to adjust the training program and monitor the correctness of the exercises.

What exercises should I do at home?

If you decide to replace the gym at home, it is worth including the following exercises in your home training:

• Push-ups. Allow you to work your arm muscles. Depending on your level of training, the exercise can be performed in normal or simplified mode from the knees.
• All plank variations. This exercise makes almost all muscle groups work. The main condition is that the back must be straight while doing the plank. It is possible to perform the exercise resting on the palms or forearms. The side plank perfectly works the lateral abdominal muscles.
• Curls. These exercises allow you to reduce the volume of the waist. There are several variants of their performance, but in order for them to be effective, the upper part of the body must remain stationary.
• Squats. Depending on the position of the feet, different muscle groups work. When performing the exercise, make sure that the knees do not protrude beyond the toes, and keep the back straight.
• Lunges. Lateral lunges allow you to work the inner and outer part of the thigh. The back should be straight and the knees should not protrude beyond the toes.
• Glute bridge. This exercise works the gluteal muscles. To make it more effective, you can perform it with additional weight.

The place of exercise plays a secondary role in achieving the desired results, so when choosing between the gym and working out at home, be guided by your own preference. Remember that the effectiveness of training depends on your efforts, so go confidently to your goal and stick to the basic rules of physical activity.

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History of Pilates

Pilates is an author’s method of physical training that was first called control training. It was invented by Joseph Pilates during World War I. It was intended to rehabilitate wounded British soldiers being treated on the Isle of Man, where a 30-year-old boxer, bodybuilder and self-defense instructor of the Scotland Yard police was interned from London.

German by nationality and birthplace, Josef had suffered as a child from rickets, rheumatic fever and bronchial asthma. But the young man managed to cure himself with the help of invented exercises, the basis of which were simple yoga asanas, elements of Eastern health gymnastics and martial arts.

He finally formulated his method at the end of the 1920s, when he emigrated to the United States and opened his Center for Healthy Living. At that time to the sports component of the system were added the concept of mental control of muscular work, principles of personal hygiene, as well as an optimal regime of waking and sleeping.

After Pilates died in 1967, at the age of 83, Controlology was renamed in his honor. Today there are many modifications of this system. Some involve only physical exertion, while others involve the interaction of body and mind. In some halls of physical therapy at hospitals, to traditional exercises on gymnastic mats, exercises on the author’s spring machines Table-trapeze and Bunk-reformer are added. For those involved in fitness clubs, if necessary, exercises on modern simulators are included in the program.

Benefits of Pilates

Pilates for beginners, if practiced regularly, will help:

• Eliminate muscle imbalances. Build muscle strength without increasing muscle volume.
• Strengthen the muscular corset. Conduct correction of the posture.
• Restore mobility of joints. Develop flexibility and stretching.
• Improve coordination of movements.
• Normalize the work of the internal organs and vestibular apparatus.
• Relieve stress. Regulate psycho-emotional state.
• Improve concentration and mental performance.

In contrast to the exercises for strength, Pilates exercises involve working with your own body weight and simultaneous involvement in different exercises of almost all muscle groups. Such training will help you feel more confident in everyday life – to be more agile and mobile, to move faster and “steady” on stairs, to control your body while performing complex coordination movements and positions that require maintaining balance, to lift and carry objects with a large weight.

Pilates was created as a form of therapeutic exercise. It is suitable for almost everyone, regardless of age, body weight, health or fitness level. Note that pregnant and breastfeeding mothers are very fond of practicing it.

Pause in training should be taken at the time of a cold or infectious disease, and permanent contraindications in Pilates is very little:

• The first period after an injury;
• herniated spine of operable size;
• Groin or abdominal fascia hernias;
• severe venous thrombosis;
• Epilepsy, mental disorders.

The basic principles of Pilates

Why do you achieve the results listed above? In addition to the requirement for regular practice and a gradual increase in workload, the technique has its own specific principles that differ from other types of physical training.

Breathing during Pilates classes

Particular attention during each exercise is paid to the correct breathing algorithm. In the process of training you have to learn how to adjust the tempo-rhythm of the movements to the breath, and not vice versa. The author compared the complexes of his exercises to dancing to the rhythm of his own breath. It is unusual and occurs by a special “rib” technique. Inhaling the chest expands and tenses the intercostal muscles. On exhalation there is their complete relaxation. In this breathing cycle does not take part abdominal muscles, and the lumbar spine and shoulder joints are stabilized.

Concentration and adherence to precision

In Pilates, especially if it is Pilates for beginners, it is important to do the exercises correctly, as the technique prescribes. It will be necessary to master it gradually and perfectly. The movements are performed as responsibly and as accurately as the level of your current fitness allows. At the same time, before each exercise, for 10-15 seconds to 1-2 minutes, it is carried out mentally, with an emphasis on its main points. In general, a high concentration of attention will need to be maintained throughout the class.

Control of the Power Center

Joseph Pilates included the area between the diaphragm and the pelvic floor in the concept of the Power Center (Powerhouse). In class, you will learn to recognize the muscles in it, work them out and incorporate them in a certain sequence into coordinated overall work. One of the objectives of the technique is to perform any exercise in training and then to move in everyday life using the connected work of Powerhouse. It sounds complicated, but in practice it is not. The trainer will tell you more in detail.

Smoothness

All Pilates exercises are performed at a pace between moderate and slow, smoothly and measured, without abrupt transitions and stops. This approach: simplifies control and makes it possible to focus on the correct execution of the movements, to achieve a state of dynamic “meditation”, to receive pleasure and satisfaction not after, but directly in the process of training.

In essence, Pilates is very similar to plastic vinyasa yoga. The difference is that in dynamic yoga asanas flow smoothly one into another, while in Pilates each exercise can be repeated several times, sometimes quite a significant number of times.

Mode

Pilates for beginners with low levels of fitness or chronic illness can initially be seen as the only type of training – 2-3 times a week. Nevertheless, let’s specify that for the treatment of osteoporosis it is necessary to do additional gymnastics with dumbbells.

Pilates alone is clearly not enough for people with excess body weight to achieve positive results. To lose weight it is necessary to stick to a diet and 3-4 times a week load the body before breakfast by Nordic walking, work on a rowing or exercise bicycle, jogging.

Proponents of a healthy lifestyle in good physical shape are recommended to build a weekly exercise schedule as follows:

• In the morning – daily exercise + 2 cardio exercises for 40-60 minutes;
• In the evening – 1 or 2 pilates training + 2 classes with lifting weights and work on weight machines.

In the individual program to maintain physical fitness is a group exercise one of the types of aerobics? Then it is recommended to look for a fitness club where Pilates classes are held in the morning or use the services of a personal Pilates instructor.

Choice of trainer

You can practice this system at home as well. But the method is so unusual that you should get acquainted with it under the guidance of an experienced trainer. Choosing a mentor, ask the applicant about the availability of a certificate of special Pilates courses and experience in this direction. It is desirable to have a diploma of sports education or at least the title of Master of Sports. Do not neglect to use word of mouth or check the reviews about the coach in social networks.

And one last piece of advice. If you do not have the financial means to pay for the services of a personal Pilates instructor, make sure you pay attention to the number of people in the group. A cheap subscription usually means that there will be a lot of people at the workout, with little or no exercise equipment. Therefore, it is better to pay more, but to train surrounded by several people, and get the maximum coaching attention, benefits and pleasure from Pilates gymnastics.

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Want to be in the trend, but have never been and do not know where to start working out at the gym? Memorize the step-by-step instruction with examples from American bodybuilding star, the graceful and sophisticated Jamie Eason.

What to wear to the gym

Of course you can train in “old clothes,” but it’s better to do it in a modern sports uniform. It will give confidence, and the cost of buying it will be an additional motivator that will not allow you to waver and refuse to achieve the goal. By the way, some clubs insist on compliance with the dress code, and “ragamuffins” in flip-flops simply will not be allowed to the classes.

The optimal choice of uniform for classes at the gym – tracksuit and T-shirt, not too bright, made of breathable materials that absorb sweat well. They should fit your size. Avoid too much tightness. Oversize sportswear is also not suitable for training. Over time, when the muscles begin to take relief forms, you can “reward” yourself with new clothes – shorts, leggings, T-shirts, tight-fitting tops.

With athletic shoes designed for the gym, everything is a little more complicated. For training with lifting weights and work on running machines different types of sneakers are designed. For beginners, it’s best to start training in a perfectly fitting, versatile top model from a well-known sports manufacturer. You should also buy several pairs of expensive sports socks. Your feet should feel 100% in your workouts.

Now a little information about important little things:

• Don’t forget to put a few different sized towels in your bag. Microfiber is in fashion today. The fabric is lightweight, compact, and absorbs sweat and water well. If there are showers in the gym locker room, take care of a cosmetic bag with hygiene supplies in advance.
• You can and should drink water or special sports drinks during exercise. Therefore, there will be another type of expense – for a special “drinker”. Bringing water in glass bottles is strictly forbidden.
• If you have long hair, take care of tight rubber bands. Metal and plastic holders will be uncomfortable, and it is forbidden to practice with loose hair for safety reasons.
• It is also forbidden to work out with jewelry (rings, earrings, metal bracelets, chains). If they are jewelry or valuable to you, leave them at home. The safety of things in the lockers of the locker room most clubs do not guarantee.
• Prepare a selection of music tracks for running and strength exercises. Think about how the player or smartphone will be attached to the body or clothes.

Working out at the gym: What to look out for

Your first trip to a gym near work, school or home is like a scouting trip for beginners. You have to find out at the reception:

• The cost of 1 visit or a multi-use subscription to classes at your convenient time of day and days of the week;
• Number of people who train at that time;
• possibility of getting discounts;
• whether the first training session is free;
• whether consultations with an on-call instructor are included in the total price, or whether this service is paid for additionally;
• whether there is a time limit on cardio machines.

Ask for a tour of the health club facilities before you start working out at the gym:

• see the locker room, restrooms, and showers;
• spend 5-10 minutes in the gym, assess how comfortable you feel in it;
• Consider the “range” of strength and elliptical trainers, other equipment and inventory.

Start workout scheme

Buy your first monthly subscription at the rate of 2 sessions per week. Later, if you want and need, you can increase this number to 3. The formalities are passed, the payment is made, everything you need for the classes is bought, you are all equipped (towel, drinker, player) to go to the gym. Where to start?

Warm Up

A necessary component of any workout to help avoid injury is a warm-up. Start by using a shortened version of this warm-up. Do 2-3 Achilles tendon warm-up exercises, a couple of hip and shoulder thrusts, and march to the treadmill. Run at a medium pace for five minutes. No longer than that. This time is quite enough to raise your body temperature, increase overall blood flow, and prepare your cardiovascular system and lungs for the upcoming exertion.

Circuit training

For the first month, don’t rush to load your body. The gym for beginners can be a “grave for health”, and you need to strengthen it, increase functional physical performance and make your figure attractive. That’s why you should start your training with a circular workout, doing exercises at a pace that is comfortable for you.

Within 3-4 weeks do the adaptation of muscles, tendons and ligaments:

• Perform a “circle” of 5-6 exercises in class, following each other without a meaningful rest break. Fifteen repetitions of each are sufficient.
• Do the “circle” only 3 times. Between them, take a 1-2 minute pause for recovery. If 3 approaches are a lot, start with 2, and if not enough – increase to 4.
• Work with minimal weights. This will reduce the strength of crepation, which is inevitable after the first load for beginners. Once your muscles get used to it, add a little weight.

Warming Up

Don’t rush to leave the gym after doing “laps”. Take 5-10 minutes to stretch the muscle groups that were most involved. Use:

• for the legs – rocking and holding the position at the extremes of different variations of deep lunges and kneestands;
• For shoulders and arms – stretching near the wall (support) and stretching one arm with the other;
• For the muscles of the back and abdomen – hanging on the bar, bending to the closed and separate legs in standing and sitting position, pulling the knees to the chest lying on the back, holding poses from Cobra or Bow yoga and doing twists sitting and lying, stretching Fukutsuji.

Nutrition recommendations

Everyone needs to eat before and after a gym workout, even those who want to get rid of extra pounds of fat deposits. The advice – to eat at least 2 hours before and after the session – concerns the main meals. But in this case we are talking about snacks. It is important that the portion should be small and consist mostly of protein.

Don’t forget to increase your daily intake of clean drinking water to 3 liters, eat enough fiber and be sure to start sleeping 8 hours a night.

And in conclusion, one more recommendation. Don’t like the gym? Is the atmosphere and environment not right? Go to another fitness club, where there is an equipped gym. Working out at the gym should be fun!

Didn’t the gym class put you off after all? Don’t give up anyway!

You can reach your goal with other types of fitness, for example, 2-3 times of aerobics with strength orientation – Body Sculpt, or alternating Pilates and shaping (2 times a week).

Find something you like, and life will definitely change for the better!

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What is the purpose of the warm-up?

Warm-up exercises prepare the body for upcoming workouts: they warm up muscles, joints and ligaments, “turn on” the blood depot of the liver and spleen, and ventilate the lungs. They also prepare the heart for the coming high number of contractions per minute, and the nervous system for the accelerated transmission of impulses, bring the endocrine glands into “starting readiness”. During the warm-up, the oxygen saturation of the blood increases, so the cellular metabolism is put on “full alert” mode.

The habit of warming up before training should be brought to automaticity. The warm-up will ensure a positive psychological mood, allow you to perform amplitude and/or strength exercises without the risk of injuries – sprains and tears of tendon and ligament connective tissue, subluxations and dislocations of joints. It will prevent you from fainting and make it impossible to have pain in the right or left subcostal area.

Types of warm-ups

What will consist of and how long a set of exercises for warm-up depends on the type of upcoming workout, time of day, physical fitness and current well-being. There are the following types of warm-ups:

General warm-up

• Warm-up of joints and muscles – dynamic exercises;
• Stretching – isometric exercises;
• Cardio-stimulation – 3-5 minute run, work on cyclic machines, skipping rope;

Special preliminary preparation

• e.g., an approach (series, set), which should be performed from 7 to 10 times, with lifting 30-50% of the maximum upcoming weight.

Basic warm-up exercises

Preparatory exercises belong to the category of general development exercises. They are done regardless of where and what you are going to do: training at home, on the street or in the gym, rocking or stretching, loading yourself with plyometrics or some kind of fitness aerobics, running, walking with Nordic ski poles, cycling, swimming.

The gold standard for starting a warm-up is a 1-2 minute cardio warm-up: a light jog and/or some strenuous walking in place.

Gymnastics for joints

A classic of the genre is the joint whirlwind warm-up from kung fu. Performed, 8-16 times to each side, circular movements:

• with the toe of the foot (standing on one foot);
• Closed knees (feet together, body is bent, palms resting on the knees, in the process of movement need to crouch down a little);
• open knees, asymmetrically inwards and outwards (legs shoulder-width apart, palms on knees bent 45 degrees);
• pelvis, and to increase the amplitude, you can “counterbalance” involve the shoulder girdle;
• shoulders;
• At the elbows, rotating the forearms in a mirror-like fashion (arms out to the sides);
• Wrist or fists (arms forward or to the side);
• Head (feet shoulder-width apart).

These simple movements will warm up the deep ligaments and increase the production of synovial fluid, which will protect the cartilage surface of the joints from deformation.

Muscle Warm-up

After the joints, the muscle fibers and ligaments should be warmed up. This is done by performing dynamic general development exercises, the bulk of which are twists, bends, lunges and squats.

The purpose of muscle warm-up before strength training or any other type of training is to increase the activity of physiological systems that are responsible for muscle work, and to raise the temperature homeostasis in them from 34 to 37.5 ° C. It should be performed until you sweat, but without fatigue. The heart rate at the end of this part of the warm-up should not exceed 130 bps.

General training exercises are the same for all sports, but the number of exercises for individual muscle groups still depends on the upcoming work. For example, more attention should be paid to the legs before running, and to the back before the powerlifting session.

Stretching before a workout

Stretching is not only necessary to improve elasticity of muscles, ligaments and tendons. It strengthens the interaction of muscle fibers and establishes intermuscular coordination.

In contrast to the joint warm-up, where masters of martial arts practice working the joints in the “bottom-up” direction, stretching before training advises to “move from head to toe”. At the same time, they recommend doing several different or increasing the number of repetitions of the same exercise, for the parts of the body that will experience the greatest load.

Pre-workout warm-up at the gym finishes with ballistic swings, difficult coordination hops, and a 3-minute cardio workout. After a moderate-intensity run, you need to get your breath back and you can begin your workout.

Warm up before a run

Most often people forget or neglect to warm up, considering it an unnecessary waste of time, just before running training. However, such preparation is necessary, especially if you plan to run on rough terrain. Warming up before running will prevent injuries to knees and ankles, prepare the heart, lungs, walls of blood and lymph vessels to the upcoming load, “save” from the occurrence of cramps in the side.

The order of exercises before a running workout is different from the warm-up you do before other types of workouts.

Home warm-up before a workout

It is clear that to do a warm-up at home and then drive or go to the gym is absurd. True, this option is acceptable before a running workout when it’s raining outside. But since you usually do some kind of rhythmic aerobics, stretching, dumbbell gymnastics or yoga at home, warming up before a workout at home can be advantageously different from the traditional standards used in the gym or on the street.

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