An example of a basic hiit workouts before strength training
The main task of the hiit exercise is to prepare the body for strength training: warm up muscle tissue, improve blood supply to the working muscles with oxygen, develop joints, and also reduce the level of possible discomfort during the upcoming workout and reduce the risk of injuries. In addition, the warm-up prepares the central nervous system - the "nerve-muscle" interaction improves, the reaction rate increases, and the coordination and accuracy of movements improves.
Hiit workouts takes place before any kind of training and consists of two parts - general and special (local).
General aims to improve the respiratory, cardiovascular, nervous systems. For this part of the warm up, cardio equipment is a good fit - a treadmill (you don't have to run, you can just walk around, increasing the speed and angle of the simulator), exercise bike or elliptical trainer (orbitrek). It is enough to spend on the cardio for 5-10 minutes at an average pace. Remember: warm-up should not cause fatigue.
The special part of the hiit includes joint gymnastics, so we prepare and warm up all the major joints of the body. Joint gymnastics is usually done from top to bottom - starting from the neck and ending with the ankle. A special part may contain elements (exercises) from the upcoming workout: for example, if you are waiting for squats with extra weight, you can squat without weight during a hiit training.
An example of a basic hiit workouts before strength training (the number of repetitions of each exercise is 5-10 times):
Cardio Training for Beginner Jogging Rules (hiit treadmill exercise, exercise bike, orbit track).
Duration of hiit cardio - 5-10 minutes, you can increase speed and resistance, the angle of the tilt and lift of the simulator - you should not be too easy, at the same time, there should be a load, but without excessive fatigue;
Neck warm-up: turns left and right, up and down, head rotation in both directions (all movements are smooth, with slight muscle tension);
Warming up of the joints of the hands: rotation of the hands, elbows and shoulders (vigorous movements are performed in both directions and with maximum amplitude);
Warming up the spine, lower back: rotation of the body (hands on the belt, the pelvis is motionless), twisting (arms are extended to the sides, turns left and right, the pelvis is motionless);
Warming up the hip joints: rotation of the pelvis in different directions, in a circle (head and shoulders are motionless, hands on the belt);
Warming up the knee joints: synchronous rotation of the knees (legs together, hands on the knees, semi-squat);
Ankle warm-up: rotation of each foot on the vise or with emphasis on the toe.
After joint workout:
The magic power of stretching.
You can hold a stretch. The main thing is to remember: you need to have dynamic stretching, that is, you do not need to stay long in certain positions and fix the moments of maximum muscle stretching. The body is also worked from top to bottom, the delay in positions is minimal.
If you perform this warm up complex before each workout, you can warm up the muscles well and prepare the joints for the upcoming load, as well as reduce the risk of injuries.