Warm-up and hitch
Warm-up and hitch
Roller skating very many of us perceive as the same minimal fatigue and sitting on a chair :)) it’s so easy to allure, everything is rolling. and then.
Warm-up, albeit secondary, but a mandatory part of not only exercise, but even a simple “ride around town”!
A good warm-up will help you to protect against injuries, better, and more comfortable to perform the upcoming workout. During the warm-up by
improving blood flow warms up the muscles, preparing for the work of the joints, ligaments and tendons. Stretching improves the elasticity of muscles.
Stiff muscles can lead to knee injury, a quick run in cold weather without warming up the sprinters sometimes leads to rupture of the hamstring. This is just a sampling of the cases the cause almost any injury can become inadequate warm-up.
The degree of impact can be divided in three workouts etc.:
Before recovery Jogging or aerobic
Before an intense workout
Before the competition
Before a slow or moderate Jogging is enough to perform only good stretch all muscle groups. Basic exercises for neck, arms, spine, and more serious stretching of the legs: hamstrings, quadriceps, inner thigh, calf muscles. You can also include dynamic (active) stretching — various swings, etc. In some cases, you can add the so-called “joint exercises” — this is usually a circular motion of the pelvis, femur, tibia, foot, acting respectively in the lumbar-sacral spine, hip, knee, and ankle joints.
Before intensive training in the warm-up should include 10-15 minutes of slow Jogging, then move on to stretching, and more thoroughly than in the previous case, to work with all muscle groups, then move on to dynamic stretching. In some cases it is necessary to add a special running exercises and light acceleration (but sometimes they are rather part of a workout than workout)
Before the competition is to warm up very carefully, for 40-50 minutes before the start. Start with 15 minutes of slow Jogging. Then very carefully that you stretch the muscles, including the most famous exercises for you (2-3 exercises per muscle). When you feel sufficient elasticity of the muscles — move on to dynamic stretching and joint exercises. After that you should perform basic Jogging exercises — light jumping, lifting the hips, engulfing the Shin, running on straight legs (“step forward”), then Nagasaki and 5 acceleration 50-70 meters. However, some prefer to run 200 m at a speed slightly above the competition. But it is worth noting the warm-up and not load the nature of all of these exercises! You can then include another 3-5 minutes slow Jogging for 5 minutes before the start to finish warming up and keeping warm in the muscles, to await the start.
There are plenty of stretching exercises, various swings down and hands, exercises for the joints, a lot of running exercises…. With many of them can be found on the competitions, watching the other runners warming up. Certain exercises you can find in books, some can be evolved (I use two stretching exercises for the calf muscles and quadriceps muscles, which are no longer seen none). Choose from the many most suitable experimental way.
In these pictures I tried to visually depict two of their “invention” in terms of stretching. The first exercise aimed at stretching the quadriceps muscle (it works deeper than a standard exercise for stretching the quadriceps muscles when standing on one foot, the other behind the back stretches hands for socks as possible), the second — for stretching the calf muscles. It replaces good stretching in focus (if your shoes to slide on the surface, then stretching in focus is impossible), especially well applicable in the woods when the foot to rest in a tree (and it was in a forest stretching into the fence to do is very difficult, because the soles of running shoes slip on soils and soil!). And at home (without shoes) my exercise is quite difficult, stretching in focus has an advantage, while it is easiest to pull yourself to the toe of the straight leg with both hands.
Exercise there are many. Each has its own nuances, has many subtleties in the performance. Watch out for other, invent, experiment, analyze! A wide field of activity in front of you!
Stretching should not be hanging on your shoulders a heavy load, it should not be unpleasant, but necessary job. The warm up should also bring you pleasure!
Personally, I workout like, especially before a competition! And individual art is a good warm-up before the competition in the cold weather on the street, when there is no warm room! In this situation, you have to first warm up and then to keep warm and on time, a minute before the start, to remove excess clothing. Given that at the start, they will be in a good position, things you need to take the time, to anticipate possible delays start — it’s really very complicated matter, but try to treat it with interest!
Hitch is performed after training or competitions. Its purpose is to speed up the recovery process. In General, apply the same tools as the warm-up (except for special cross-country exercises and accelerations!). Slow running until you feel the effect of relaxation in the muscles (possibly more than 20-30 minutes!) and good stretching, where the emphasis is mainly on static, not dynamic stretching.
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