The coach told about the mistakes in the warm-up before training

As summer approaches, there is an increasing interest in group activities and gym workouts. On March 9, Akulina Bakhturina, senior coach of the LEVITA international network of ballet and stretching studios, told Izvestia about how to properly prepare the body for physical exertion by warming up.

"Warm—up is a key stage before the main load. Even if you plan to run on a treadmill or work on an elliptical machine, you need to warm up. It performs several important functions: it prepares muscles, joints and ligaments for stress, improves blood circulation and increases body temperature. It is preheating that reduces the risk of injury, as it works to increase muscle elasticity and joint mobility. In addition, proper preparation adjusts the nervous system to the upcoming load," the expert said.

According to her, many neglect to prepare the body for the subsequent intense physical activity. The trainer recommended setting aside about 10 minutes for a warm-up, as well as avoiding prolonged postures. This reduces muscle strength, so it's better to choose a dynamic warm-up, she noted.

"The next common mistake is monotonous movements. Remember that a warm—up involves consistently working out and engaging all muscle groups, not just those that will be involved in the workout," added Bakhturina.

Proper warm-up should include several mandatory steps: dynamic stretching, joint mobility, and light cardio, the coach emphasized. Each of them takes about three to five minutes.

She recommended starting with exercises for joint mobility. These can be circular movements of the shoulders and neck, swings of the legs, turns of the body and work out the joints in detail. Next, proceed to muscle activation and dynamic stretching.

"Perform a few simple squats, lunges, bends and twists to prepare the main muscle groups for the load. Now you can increase the range of movements and add light cardio to warm up. To do this, you can do deeper squats, dynamic lunges, bends with increased amplitude, and leg swings," the expert said.

On March 4, Bakhturina told about the main mistakes of morning exercises. She called the high intensity of morning exercises her first mistake. According to her, exercise should not be exhausting and turn into a full-fledged workout. The expert considers charging after a hearty meal to be another mistake. After that, any exercise can cause discomfort, she noted.