The warm-up

Warm-up is an obligatory beginning of any training. Carefully warm up muscles, ligaments and joints. You should prepare the body for forthcoming training. Warm-up should last at least 10 minutes. For example the circuit of the warm-up:

1. Running on a place (or jumps through skipping rope) with gradual increase of rate and amplitude. Duration - 2-3 minutes.
2. Put your legs on width of shoulders. Inclinations right to left and, having clasped the left leg by hands, stay in a static position 20-30 seconds. Then repeat same to the right leg.
3. Legs on width of shoulders. Deep squats 20-30 times.
4. The extension of shoulders. Having taken in hands light pole or piece of cord, take along straight hands beyond the head. Then return hands into initial position and repeat exercise 4-5 times.
5. To be wrung out from a floor 20-25 times.
6. Lunges to the forward and rocking in such position.
7. "Metronomes". Standing, vigorous inclinations 20-25 times in each side.