Seated position medicine ball throw. Use of diagnostic tests. Methodology and technique of throwing the ball

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. The correct organization and methodically competent conduct of the introductory part are especially important, since the main tasks solved there are the gradual bringing of the body to a muscular load, physical and mental preparation for it, accelerating and facilitating the process of getting into the main work, largely determine 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 of moderate intensity with gradually increasing power: general developmental and running, combined with gymnastics, as well as with 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 conducting a warm-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 of 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 a new level of functioning is provided by a warm-up. As a result, the mobility of nervous processes increases, the perception and processing of information improves, and greater coordination of the regulation of all parts of the motor and other systems is achieved, ensuring the optimal activity of 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 is why it is important to include this part in the warm-up, especially for sports.

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 effective performance of motor actions of 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 by external conditions, the physical and emotional state of the student, etc. It is not advisable to recommend a load that is the same 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 you have to master or perform complexly coordinated motor actions, then similar exercises are included in the introductory part.

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 do not 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 knowledge of the physiological patterns of warm-up is necessary for a teacher, a coach to more effectively build an educational and training process, increase the effectiveness of classes, improve the health of schoolchildren, and increase their performance. Wrongly organized

Warming up is a mandatory set of exercises that should not be neglected before training. It is aimed at preparing the muscles for sports games, training and other activities that require muscle tension.

Why you need a warm-up

As you know, all organs and systems of the human body are in an inert state and do not begin to act at the right level immediately. Performing simple warm-up exercises is designed to prepare the muscles for the main exercises. If you neglect this set of exercises, you can get seriously injured during training. Warming up is an essential part of any workout. With a light warm-up, morning exercises, evening exercises, aerobics, yoga and even dancing begin. If you do not warm up before training, they will not only become traumatic, but will also be ineffective. Every body needs moderate exercise every day. Warm-up exercises take from 3 to 15 minutes of time, while they raise the tone, charge with positive energy and strengthen health. They activate muscles and joints, stimulate blood circulation, improve the oxygen balance of the body and metabolism. To achieve good results, they must be performed regularly.

How to choose warm-up exercises

The choice of exercises depends on which muscle groups will have the main physical load. Each person, exercising, pursues specific goals: some want to lose weight and work mainly on cardio equipment, others want to achieve relief muscles and do weight lifting, others play sports such as football or hockey and their main load falls on the legs. The complex is selected depending on which muscle group should be prepared, but even if training is not expected, it is worth doing warm-up exercises to improve the functioning of the body, relieve stress and relax. There is even a special set of exercises for relaxation. The positive effect of them will be noticeable with 2 classes per week, but still it is better to train daily.

How to warm up

Charging begins and ends with breathing exercises. Usually the exercises are performed in the following order:

1. Breathing exercises;
2. Warm-up of the neck muscles;
3. Shoulder warm-up;
4. Exercises for the muscles of the back and chest;
5. Warm-up of the torso and lower back;
6. Leg warm-up;
7. Exercises for the pelvic girdle;
8. Warm-up of the calf muscles and ankle joints;
9. Breathing exercises.

Breathing exercises

• The breath of the sun. While inhaling, you should stretch your whole body up, while exhaling, return to the starting position. Repeat 8 times.
• Moon extension. Place the right hand on the belt, pull the left hand up and bend to the right as you exhale. Repeat on the other side. Perform the exercise 8 times to the left and right.
• Dolphin. While inhaling, spread your arms to the sides, while exhaling, connect in front of you, tilt your head and stretch forward.

Stretching the neck muscles

• Head turn. Put your feet shoulder-width apart, put your hands on the belt. Turn your head alternately to the right and left.
• Head tilts. Starting position as described above. Perform head tilts alternately forward and backward.

Shoulder and arm warm-up

• Shoulder rotation. The starting position is the same. Roll your shoulders up, back and down. Then change the direction of rotation.
• Shrug. The position is the same as above. Taking a deep breath, raise your shoulders as high as possible, then, exhaling sharply, lower your shoulders sharply.

Exercises for the pectoral muscles and back

• Hands up. Connect your hands in front of you, keeping your feet shoulder-width apart. Inhaling deeply, raise your arms above your head and return to the starting position as you exhale. The back lift is performed in the same way. In the starting position, the hands are connected behind the back.
• Breeding hands. Legs shoulder width apart. The arms are straightened at chest level directly in front of you, then spread as far as possible behind the back while inhaling, bringing the shoulder blades together. During exhalation, the arms return to their original position, the shoulder blades are spread apart, the back is rounded.

Exercises for the muscles of the torso

• Tilts. The hands are joined above the head. Perform tilts from side to side, keeping the pelvic girdle immobile.

Warming up the lower back If you are concerned about complications in the lower part of the spine, then such exercises should be avoided.

• Leaning forward. The legs are placed in the same way. Lower your chin to your chest and gradually bend as low as possible, then also straighten up and without changing the position of your feet, turn your torso to the left and repeat the slope. Similarly, repeat on the right side.

Leg exercises

• Straightening the legs in a standing position. The left hand is located on the belt, the right is used to maintain balance. Straighten your left leg forward, raising it as high as possible. Then the same is repeated for the right leg. At the same time, tension should be maintained on the supporting leg.
• Dive. Emphasis on the floor with both hands, left foot on the floor. Lift the right leg back, bending it at the knee. Then bend and unbend the left leg. The left foot is kept flat on the floor. Then change legs and repeat.

Warm-up of the pelvic girdle

• Mahi. Maintaining balance with your right hand, swing your left foot forward and backward. After doing the swings several times, do the same to the left side. Then switch legs and repeat for the right leg.
• Lunges. Legs to the sides, hands on the belt. Make a deep lunge, first in one direction, then in the other direction. The feet do not come off the floor, and the torso does not lean forward.

Ankle and calf exercises

• Foot rotation. Holding on to the support with one hand, lift your leg off the floor and rotate your feet first in one direction, then in the other direction. Then switch legs and do the same with the other leg.
• Rise on socks. Rise on your toes, holding on to the support. Lower and raise the heels, first with the socks turned in different directions, and then inward.

There are many more different general strengthening exercises, by performing which you can prepare your muscles for training, raise your tone and charge yourself with a positive charge of mood for the whole day. Daily exercise does not take much time, but allows you to feel great all day and strengthens the body.

Warm up

The warm-up is the introductory part of a workout in the gym. It prepares the body for more intense exercise.

A set of warm-up exercises is effective in and of itself. By doing it daily and pairing it with a sensible diet, you will soon achieve results, even if you do not train in the gym (although exercising in the gym will help you adjust your figure faster in those places where it is necessary).

You can learn and memorize these exercises quickly enough, and when one exercise flows smoothly from another, then the whole complex will be performed continuously (This method of performing a sequence of several exercises is called in-line) and look like a single whole.

As in any activity, a warm-up is required, but not any, but able to avoid and protect you from injury. You can not overload yourself with just one warm-up. It takes 10-15 minutes to complete it. Everything is done in a standard position - feet shoulder width apart (!).

Warm-up order:

a) head

Circular movements clockwise and counterclockwise + tilts to the right, left, forward, backward, diagonally. Standard position.

b) Brushes (the most necessary thing)

Clench into fists and make movements clockwise and counterclockwise, warm up the palms. The brushes should not be cold due to the possible stretching of the tendons, special attention should be paid to the wrists (so far they are not strong with us and therefore any careless movement will affect them - 100% stretch), lock the brushes into the lock, bend them up, down. You yourself should feel that the brushes are warmed up. Standard position.

c) shoulder girdle

Put the brushes on your shoulders - do 10 turns forward, backward. Standard position. Now swing your arms back and forth.

Standard position. Now raise your hands to shoulder level (arms parallel to the body) 1.2 - pull back 3.4 - unfold them and spread them back (remember the wave with your elbow if you want to hit someone).

d) Slopes

Standard position. Hands on the belt. We do tilts to the right and left, forward, backward. Now the same thing, only the hands are no longer on the belt, but follow your inclinations, i.e. we get the floor, left leg, right leg with our hands - warming up the lower back.

Standard position. Hands on the belt. The legs do not move - turning the body to the largest possible angle from the initial position to the left and right. Standard position. Concluding - circular movements of the pelvis clockwise and counterclockwise. Stretch the muscles properly (You should be in some pain - this is a consequence of the fact that the muscles are being stretched at the moment, this is good)

e) Exercise

Spread your legs wider. Lean forward and reach the floor with both hands (as far as possible, try to put both palms on the floor without any tension)

Legs together. Tilt your head to your knees (also as much as you can - it never works right away, your knees will bend a little - it’s impossible to perform this movement ideally), later try to fix this position for 5-10 seconds.

Sit on the floor. Legs together. Make the above movements only from this position - everyone gets it differently. Very well warms up the muscles "Lotus position". Get up. Very well. The workout is almost over.

Stand up straight. Legs together. Make swing movements alternately with your left and right legs forward, taking one or two steps forward. Also make swing movements to the right and left from a standing position.

Squat down. Take your right leg to the right. Slowly shift your center of gravity to it, moving parallel to the floor. Then move to your left foot.

Relax your legs, shake them. The final stage is the feet. Support - any wall. Put your hands on it. Take your legs back. Shift from foot to foot (slowly and then a little faster, but not quite). Walk on the inside of the foot and on the outside. Inhale - exhale. The workout is over. Thank you! You did it - it's not difficult at all.

NO POWER LOAD: pull-ups, push-ups, squats; this is just a warm up.

Performing daily a set of warm-up exercises, you can lose weight and improve your figure. It will help normalize blood circulation and strengthen joints, develop muscle strength and increase their tone. Your posture will improve, your gait will change, and as a result, your figure will improve.

Rules to be followed:

You can not eat shortly before training, and if necessary, then the food should be light and there should be little of it.

If you want to achieve results, practice daily. It will take you 10-15 minutes a day. Do each exercise once at first, and then gradually increase the number of repetitions and sets until you reach the maximum values ​​recommended for each exercise. When you master the technique of movement, try to do the exercise at a higher pace, invest more strength, find your “zest” in each exercise and highlight it. This will increase the efficiency of the complex.

Try exercising without shoes. Working barefoot, you train the soles of the feet: they increase sensitivity, develop a sense of balance, at the same time the foot itself, the toes are trained more effectively, and the ankle joint is strengthened.

At first, do exercises at the support (back of a chair, doorknob, table) to increase stability. Then, when you master the complex, you can abandon the support and perform exercises in a free stance. The impact of each exercise is aimed at a certain part of the body, and if at first it will be difficult for you to perform the exercises technically correctly, then, working without support, you will begin to arch, bend over; that is, to perform compensatory movements, and the muscle group to which the exercise is directed will not train effectively enough. For the same reasons, in the early stages of training, exercises 2, 3, 4, 5 and 6 are recommended to be performed while sitting on a chair.

Exercises for the abdominal muscles are performed at the very end. The sequence of exercises in the warm-up complex corresponds to the principle “from top to bottom” or “from crown to heels”. Exercises for the abdominal muscles are quite difficult and tiring, so they are performed at the end of the complex.

Protect the spine from mechanical damage. When exercising on your back, take care to protect your spine. The shape of the vertebrae, their size and rigidity indicate how vital the mechanical protection of the spinal cord and the nerves inside them is. And even with this protection, your spine needs special attention, so you need a layer between your back and the hard surface on which you lie. Exercises performed while lying on your back should be done on a carpeted surface. Make sure that the mat does not slip when performing movements. When doing exercises on the abdominal muscles, try to press the lower back to the floor as much as possible.

Never exercise through pain. Pain is the body's warning that there is a danger to health. You should stop the exercise and rest, and possibly seek medical attention.

Do not exercise during pregnancy. If you have ever suffered from high blood pressure, heart disease, or other diseases of the internal organs or the musculoskeletal system, do not start training without consulting your doctor

As a result of the warm-up, the current working capacity of the body increases (that is, the ability to perform work of a certain amount at the moment).

Experimental studies have confirmed that without a preliminary warm-up, a person or animal is able to perform much less work than after a well-executed warm-up.

Quite funny are the statements of my students who do not want to warm up before, for example, track and field cross-country, being afraid "to get tired during the warm-up and because of this show a bad result" (!)

The physiological shifts caused by the warm-up do not disappear immediately after it is stopped, but a few more minutes or several tens of minutes remain, depending on the nature of the warm-up (the greater the changes in the body caused by the warm-up, the longer its traces remain). Therefore, you can not be afraid to finish the warm-up 10-15 minutes (and more - up to 40 minutes if the warm-up was intense and long) before the start of the main work, if necessary (usually this is necessary in competitions when you don’t know the exact start time) . If a lesson or competition takes place in cold conditions (outdoors or in a cold hall), then the interval between the end of the warm-up and the start of the main work should be reduced to 5-10 minutes, and after the warm-up, you need to dress warmly to avoid a drop in body temperature. If there is no need to make an interval between the warm-up and the main part of the workout, it is recommended to start the main work 3 minutes after the end of the warm-up.

Basic warm-up rules

The warm-up should consist of a general and a special part.

The general part is aimed at increasing the activity of physiological systems that ensure the performance of muscle work (nervous, motor, respiratory, cardiovascular, endocrine glands, thermoregulation, excretion). The main part of the warm-up can be almost the same in any sport.

The special part provides specific training for precisely those nerve centers and links of the motor apparatus that will participate in the upcoming activity. The special part should contain elements of the forthcoming activity. For example, in team sports, it should reflect the specific features of the subsequent situational activity, and in power sports, it should ensure the preparation of muscles for work with weights.

The duration of the warm-up depends on the nature of the work to be done, but should not be less than 10 and more than 50 minutes.

Warm-up should not cause fatigue and increase body temperature above 380 C.

The warm-up before the competition is very important. In these cases, the warm-up not only prepares the physiological systems of the body for the upcoming work, but also regulates the degree of neuropsychic tension before the start, preventing the development of starting fever or starting apathy, and causing (as a rule) the so-called state of combat readiness.

Warm-up duration

The optimal duration of the warm-up and the duration of the interval between its completion and the start of work is determined by many factors: the nature of the upcoming work (sport), the functional state (training level) of the athlete, external factors (air temperature, humidity, etc.), age, gender and scale of the competition ( regional championship, European Championship, World Championship or Olympic Games). The duration of the warm-up is strictly individual.

The effect of warm-up on the body

Warm-up helps to increase the speed of enzymatic reactions and the intensity of metabolism, accelerate blood and lymph circulation and thermoregulation. This increases the ability of connective tissues (especially muscles, ligaments, tendons) to stretch. The excitability and lability of skeletal muscles also increases. The warm-up is especially important for the activity of functional systems that ensure the aerobic performance of the body. An increase in temperature contributes to a more intense dissociation of oxyhemoglobin in tissues.

The heart rate (HR) during the warm-up can increase to 160-180 beats / min. The interval of rest between the warm-up and the start of the athlete's performance is important - it should not be more than 15 minutes. A longer rest interval leads to the restoration of all functional systems, especially cardiorespiratory and thermoregulatory.

Warm-up and fatigue

It should be noted that a person spends energy on any physical work (load) and warm-up is no exception, so it should not be tiring. Therefore, during the general part of the warm-up, the athlete should wear a training (preferably woolen) suit, and on a cool day with wind, also a windproof suit.

A warm-up should be carried out before sweating, hence the term “warming up” occurs in the sports environment: sweating helps to establish the required level of thermoregulation, as well as to better ensure excretory functions.

Warm-up intensity

Of great importance during the warm-up is not only the amount of work, but also the rhythm of movements corresponding to the upcoming exercise (type of activity) and the intensity of their implementation. The optimal rhythm and intensity of movements provide both the establishment of intermuscular coordination and the interaction of the functional units that make up each muscle. Muscle relaxation and stretching exercises are important for establishing coordination of movements.

Depending on the pace, rhythm and duration, the warm-up can affect the psycho-emotional state of the athlete. The reaction of the central nervous system to the warm-up is assessed as a state of: 1) combat readiness; 2) prelaunch fever; and 3) prelaunch apathy. In sports, as in any activity, there is excitement - this is a normal physiological state. It is inherent in every athlete, regardless of age, gender and qualifications. Pre-launch apathy is a painful condition: either the athlete is poorly trained, or has suffered some kind of disease and is in poor athletic shape. If an athlete is in poor athletic shape, i.e., poorly prepared functionally, then no warm-up, no motivation to successfully perform in competitions will help him.

Is it possible to replace the warm-up with something?

No. Neither massage nor bath can replace it. During the warm-up, not only the muscles “warm up”, but, most importantly, the heart rate, blood pressure and other functional indicators increase, which are then called upon to “work” after the warm-up at a high pulse (from 160 to 200 beats / min). And massage and bath are passive procedures.

After warm-up and rest, when participating in competitions, the pulse should not be lower than 130 beats / min, this is especially important for athletes performing in cyclic sports (running, rowing, swimming, cycling, cross-country skiing, etc.), otherwise the process of workability is delayed and often in poorly trained athletes or athletes who have had illnesses, pain occurs in the right hypochondrium or even in the region of the heart or colic in the abdominal cavity, etc.

Our studies in 18 sports have shown that an athlete performs in competitions (cyclic sports; wrestling, boxing and other sports) at a pulse of 160 to 200 beats/min and higher, pulmonary ventilation increases to 100-160 l/min and more.

The importance of warming up during exercise

warm up fatigue physical exercise

During the warm-up, changes occur in the body that best prepare it for the upcoming physical work. If you neglect the warm-up, these changes will occur directly during the performance of the main activity, reducing its effectiveness. In addition, when working without a preliminary warm-up, the risk of injury is extremely high (and in sick people - attacks of the disease).

The main changes in the body that occur during the warm-up:

Optimal excitability of the central nervous system is created, which improves the quality of its work.

During the performance of physical exercises, the nervous system sends executive commands to the muscles, processes information coming from the muscles and internal organs, and ensures the coordination of the organs among themselves (their coordinated interaction). As a result of the warm-up, neuromuscular interaction improves, the speed of reactions, accuracy and coordination of movements increase, and the process of learning new motor skills is facilitated.

The speed and intensity of metabolism increases, the rate of decay of chemicals increases, the breakdown of which provides energy for muscle contraction. An increase in the rate of decay of substances causes an increase in body temperature (hence the concept of "warm up the muscles"). An increase in body temperature accelerates the onset of sweating during the performance of the main work, thus facilitating the processes of removing decay products from the body and the processes of maintaining body temperature within the physiological norm. The ideal option is to start sweating already during the warm-up.

The activity of the circulatory and respiratory organs increases. These organs provide the working muscles with oxygen and chemicals, the breakdown of which provides the necessary energy for muscle contraction.

The elasticity of muscles and ligaments increases, which reduces the risk of injury.

The activity of the endocrine glands changes, as a result of which hormones enter the blood, many times facilitating and enhancing the necessary pre-working changes in the body

If the warm-up is sufficiently intense and long, an additional amount of blood enters the bloodstream from the places of its reserve storage (the so-called "blood depot"). An increase in the total amount of blood in the bloodstream facilitates the transfer of oxygen and other substances important for the life of the body.

There is a redistribution of blood between working and non-working organs. The blood vessels of the working organs (heart, lungs, working muscles) expand, and more blood flows into them. The blood vessels of non-working organs (digestive organs, non-working muscles) narrow, and they receive significantly less blood.

In view of the weak blood supply and inhibition of the activity of the digestive organs during more or less intense physical work, it is not recommended to eat immediately after training and 1.5-2 hours before training.

The blood supply to the brain as a whole remains strictly constant during any kind of activity (!). However, during sufficiently intense muscular work, a redistribution of cerebral blood flow between different areas of the brain is observed. Those areas of the brain that control the process of contraction of working muscles and regulate the activity of internal organs involved in providing muscle work receive more blood than other areas that are not directly involved in providing muscle activity. Therefore, one can observe, for example, a decrease in higher mental functions (memory, attention, the ability to assimilate new things, and so on) immediately and some time after intensive muscular work.