How to warm up before training?

An example of effective and quick warm-up on all muscle groups. 12 short and simple exercises that will suit as a warm-up before any sports training.

Warm — up is designed to prepare muscles, joints and ligaments for the upcoming loads. Simple exercises increase body temperature, make it more flexible, protect against possible injuries. You can not refuse warm-up for your own safety, in addition, it speeds up the metabolism and makes the main activity more effective.

Head tilt to the right and left

Stand up straight, look straight ahead. Begin to perform head inclinations alternately to the right and left, do them for 15-20 seconds. In order not to waste time, you can simultaneously knead the hands – make them circular movements clockwise and against it.
Head tilt forward

Standing flat, place your hands on the back of your head, lightly press your head with your hands and tilt it forward. Do not push too hard, you should feel how the neck muscles gently stretch. Spend in this position 10-15 seconds, then slowly raise your head.
Stretching for the shoulder joints

Place your feet to the width of the hips and straighten your back. Extend your right left arm in front of you, grab your right arm by the left elbow and press it against your chest, lock the position for 10-15 seconds, then repeat the same for your right arm. During the exercise, the face and shoulders should be oriented forward.
Second exercise for shoulder joints

Place your feet shoulder-width apart and look straight ahead. Hold your left elbow with your right hand, direct it behind your head, you do not need to give in to the urge to tilt your head forward, this will increase the tension of the neck muscles. Gently press the elbow of the left hand with the right palm, direct it as far as possible, spend in this position 10-15 seconds, repeat for the right hand.
Stretching for the muscles of the chest

Stand straight and place your feet shoulder-width apart, raise your arms and spread them to the sides and bring them back so that the shoulder blades come closer. Again, lower your arms and repeat the steps, perform the exercises for 15 seconds.
Stretching for the muscles of the back

Standing straight with your feet shoulder-width apart, raise your arms in front of you, grasp your fingers in the lock. Slightly round the lower back and back so that the hips do not move. Pull the muscles of the back and arms forward for 10-15 seconds.
Stretching for lateral muscles

Stand up straight, lower your right arm or put it on your waist and lift your left. Make inclinations to the right so that the left hand stretches to the right, after a few inclinations, change arms and repeat.
Stretching for the back surface of the thigh

Stand straight and place your feet together, raise your left leg in front of you, grasp his knee with both hands. Pull the leg to the torso and hold it in this position for 15-20 seconds, do the same for the right leg.
Stretching for quadriceps

Standing, legs together, bend the knee of your left leg, bring it back and grab your left leg with your left hand. Raise your right hand up, if you lose balance, you can lean with your right hand against the wall. Pull the left leg closer to the buttocks, you will feel the tension in the quadriceps. The left knee should not go forward and touch the right, lock this position for 10-15 seconds, return to the starting position and repeat for the right foot.
Stretching for hamstrings and calves

From the standing position, take a small step forward with your right leg, the weight of the body should fall on your left leg. Bend the left leg at the knee and leave the right in the straight position, place your left hand on your right hip and lean forward. Try to reach the right foot with your right hand, with the calf and hamstrings in maximum tension, keep it for 10-15 seconds, then do the same for the other foot.
Ankle warm-up

Standing, extend your right leg forward, hold it on a weight or lay it on the floor. Make circular movements with the foot on the left and right sides for 10-15 seconds, then crush the left leg joint in the same way.
Running on the spot

Place the legs together and arms outstretched in front of you at the waist level. Run on the spot, try to raise your knees so high that you touch them with your hands. Run 10-15 seconds, then rest for 10 seconds. Place your hands on your buttocks and continue running in place, lift your feet to touch them with your palms, continue running for 10-15 seconds.