Warming Up Routines before weight training
Warming up routines prior to a weight lifting workout are often neglected. For some reason people seem to think that this is unimportant and rush straight into their workouts, a word of warning if you ignore this important warm up routine you can leave yourself prone to injury. Lets take a closer look at warming up routines.
The Importance Of Warming Up Routines
Warming up routines prior to every weight training session is an absolute must and should never be missed. The warming up phase increases blood circulation and gently prepares and stretches the muscles tendons and ligaments in a controlled fashion prior to the main body of the workout. All of this means that once you have warmed up your muscles you will be able to lift heavier weights than from cold without the risk of injuries.
Warming Up Routines
- These routines should be a combination of aerobic exercises combined with stretching exercises. It has been found recently that it is in fact possible to injure muscles and tendons through stretching from cold, so it is very important to start with light aerobics, jogging on the spot is fine or skipping gradually increasing the intensity and the range of movements usually 3 minutes of this aerobic activity is fine. It is now important that you now perform a combination of stretching and free exercises, of which I will describe in a few moments, only when you have completed 10 minutes of warming up should you revert to weights to finish your warm-up. The first set for each body part should be a warm-up set with a light weight aiming for at least 15 reps
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Warm Up Exercises
The following exercises will completely warm up all the body parts, do them continuously and ensure you do between 20 to 30 reps of each:
1) Jumps
Feet together hands down at your sides . Bend your knees slightly and jump about 6 inches off the floor. As you jump spread your legs to shoulder width apart and raise your arms out to the side and above your head. Do this 30 times, it is a good all over warmer.
2) Alternate Toe Touches
Start with your legs straight shoulder width apart. Bend your torso over so tat you are parallel with the floor then proceed to touch the left toe with your right hand by twisting your body then alternate by touching your right toe with your left hand repeat 30 times.
3) Squats
Stand with your feet shoulder width apart hands on your hips slowly keeping your back straight squat down until your thighs are just below parallel with the floor then return back to the starting position. Perform 20 reps.
4) Seated Stretches
Sit on the floor with your legs at 90 degrees apart. Stretch your arms out in front of you and try and touch your left toes firstly. Stretch until you feel a puling sensation in the hamstrings then back off slightly and hold the stretch for 20 seconds. The try touching your right toes in the same manner and repeat.
5) Torso Stretches
Assume a normal press up position on the floor with your hands straight shoulder width apart and your weight on your toes. Now keeping your arms and legs straight lower your hips to the floor to feel a torso stretch, hold for 20 seconds and repeat 20 times.
6) Press ups
Assume the normal pressup position on the floor arms just less than shoulder width apart. Then lower the chest towards the floor by bending the arms, then press the arms back straight ensure you keep your body straight as you perform the exercise.
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