Warm-up before the training
A warm-up is the most important and necessary part of the training. During squats, we use various muscle groups, and these need to be warmed up before we start training them. Warming up prevents injuries, particularly muscle and joint strains.
We propose a 10-minute warm-up routine. It will significantly reduce the risk of injuries and also importantly - it will improve your training results (warmed up muscles are more efficient).
The warm-up should be intensive. Do not spare yourself. Warming up is also a part of the training. You should be sweating after you finish.
1. Torso turns
Starting position:
- Stand with your legs straight.
- Your feet should be a shoulder-width apart.
- Bend forward so that your torso is parallel to the ground.
- Straighten your arms out to both sides parallel to your shoulders.
Exercise:
- Turn your torso as far to the right and to the left as possible when doing the exercise.
- Turn your head to look at your leading hand (the one that goes up), which should be turned the same direction as your torso.
Repeat the turn 15 times in each direction.
2. Bends
Starting position:
- Feet shoulder-width apart.
- Knees straight throughout the exercise.
Exercise:
- Count the bends: on 1, bend to the right leg; on 2, bend to the left leg; and on 3, straighten up. Repeat this around 30-40 times.
- Once you finish, put your feet together, bend forward, and try to touch your knees with your forehead. Stay in this position for a couple of seconds.
3. Hip rotation
Starting position:
- Hands on your hips.
- Feet shoulder-width apart.
Exercise:
- Do wide horizontal circles with your hips.
- Do 10 circles rotating to the right and 10 circles rotating to the left.
4. Abdominal muscles
Starting position:
- Lie flat on your back with your legs a few inches above the ground.
Exercise:
- Do horizontal scissors with your legs for 30 seconds.
- Rest for 5 seconds.
- Do vertical scissors with your legs for 30 seconds.
5. Back muscles
Starting position:
- Lie on your belly with your hands straight ahead of you on the floor.
Exercise:
- Lift your arms and legs simultaneously above the floor, and hold them up for 1 second.
- Repeat 20 times.
6. Arm circles
Starting position:
- Feet shoulder-width apart,
- Arms straight along both sides of the body.
Exercise:
- Do the circles with both hands at once:
- 20 times to the front,
- 20 times to the back,
- 20 times in opposite directions.
7. Forearm circles
Starting position:
- Feet shoulder-width apart,
- Arms straight out to the sides at shoulder level.
Exercise:
- Do circles, bending arms at the elbows:
- Circle in the inner direction for 30 seconds ,
- Circle in the outer direction for 30 seconds.
8. Wrist rotation
Starting position:
- Fingers of both hands interlocked.
Exercise:
- Rotate wrists in each direction for 60 seconds.