Gymnastics Gear

The men’s health muscle system workout

What do you know about the men’s health muscle system workout? As though for a long time you were engaged, is as though easy and simple to you exercises were given, it is impossible to forget  about an extension of muscles. Warm-up is very important. Without it the risk of a traumatism in the course of playing sports raises. Therefore before the beginning of exercises it is necessary to take away some minutes on warm-up. If you do a cycle of exercises it is necessary to stretch corresponding muscles and in breaks between employment. Those who consider it as time waste, are mistaken. The primary goal of warm-up — to prepare an organism for the further work and loading.

During warm-up you result the body in “alertness”: blood circulation and a metabolism promoting development of energy improve; viscosity of muscles decreases, their elasticity increases; joints receive additional quantity so-called synovial fluid — some kind of greasings for the joints, reducing a friction at movement. All it will allow you to feel inflow of vivacity and without any risk for health to pass to the basic exercises.

I offer you a simple complex of exercises which you can quite execute independently if you are engaged in house fitness. If want, that your morning was cheerful and active, begin with music. The cheerful fervent melody will clear desire to move, will give forces and energy.

Now we will pass to exercises. Begin with respiratory Gymnastics. A starting position — feet on width of shoulders. A few squatting and rising (hands upwards), make 3-4 deep breath and an exhalation. Be attentive: (hands upwards) it is necessary to do a breath through a nose, and an exhalation (hands downwards) through a mouth. Occurs some kind of ventilation of lungs.

Now we will warm up joints by means of the gymnastics directed not only on reduction in a tone of muscles, but also on increase in amplitude of movement in joints. Gymnastics for joints are every possible circular motions in radiocarpal (brushes of hands), elbow, humeral, talocrural, knee and coxofemoral joints. Carry out on 6-8 circular motions in one party and 6-8 circular motions in another.

Then we will warm up a back. The following will be a starting position for you:  feet separately, knees hardly are bent, the case is inclined forward, hands lean against hips.  Everything that you need to make, is to approximate a back and to return to a starting position. Rate of performance of this exercise should be slow or middle, but at all fast. There is enough 3-5 repetitions.

The following part of warm-up more dynamical. Become straight, connect feet together and pass to walking or a march. If to you boringly simply to march, can dance a little in a step to music. However it is not necessary to break into a dance, jump up and skip, as your muscles aren’t warmed up yet, hence, it is unsafe. Having made movements minute-other, put hands on a belt and pass to active walking with high lifting of a knee. This exercise needs to be carried out during pair minutes.

To finish warm-up is better from what began, namely from respiratory exercises. They will help you to restore breath. All warm-up will occupy from you no more than 7-10 minutes. But believe, it is quite enough that time to feel ready to more difficult exercises.

About the Author

Russian Men`s artistic gymnastic team at Olympic Games 2000, Sydney

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