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Weightlifting Advice: Proper Warm-ups Improve Performance
| You notice this all the time -- lifters don't recognize how important a proper warm-up actually is.nnDon't discount this elemental piece of weightlifting guidance!nnWhile some bodybuilders perform meaningless warm-ups consisting of a set of 20 reps with only the weight of the bar, others ignore this step totally.nnThere are two reasons why a sound warm-up can aid you equally in the short and long term...nn1) A good warm-up works to help increase the weight your body is able to handle and this leads to greatest muscle stimulation and growth.nn2) Your probability of damage are minimized with a correct warm-up.nnNow let me know if I'm mistaken, but to me that seems like two really good reasons to invest 15-20 minutes prior to every workout doing a warm-up.nnDo you feel the same about this weightlifting advice?nnGreat! Now, a appropriate warm-up should look like this...nn5 minutes of undemanding cardiovascular activity is a good start to your warm-up.nnTo accomplish this, pick any fundamental piece of cardio apparatus like a recumbent bike, rowing machine, or treadmill.nnA simple cardio warm-up exercise will increase the core temperature of your body, stimulate your heart and lungs, and lubricate your joints with the secretion of synovial fluid.nnIt's a fine idea to visualize the workout that you'll be doing even as you carry out this 5-minute cardio warm-up.nnIf you can concentrate mentally, you will be better equipped to exert a maximal effort in your upcoming battle.nnYou have to prepare both your mind and body for your workouts, because mental outlook plays a colossal part in your success.nnAfter you've finished those 5 minutes, go onto the final part of your warm-up.nnYou will focus on doing 5 warm-up sets with the first major compound exercise in your workout routine.nnTo offer you a clearer picture, if you were working legs using squats as your main exercise, do 5 warm-up sets of squats.nnBegin with high reps and light weights; then move to low reps and heavy weights.nnFor these 5 warm-up sets, bear in mind:.nnDRAINING YOUR MUSCLES IS NOT PERMISSIBLE DURING THESE 5 SETS!nnYou are merely warming up to improve the blood circulation to the muscles and adjoining connective tissue.nnIt is also a means of enhancing the amount of weight which you will be able to lift during your actual routine by preparing your body and mind in advance.nnYou are blowing the whole object of your warm-up if you tire your muscles during these sets.nnUse this formula to calculate how much weight and how many reps you need for warm-ups.nnThe percentage used is based on the weight you will use in your muscle-building set.nnFor illustration, if you were going to squat 200 pounds, the first set should be performed with 100 pounds for 10 reps.nnSet 1: 50% x 10 repsnSet 2: 60% x 6 repsnSet 3: 70% x 4 repsnSet 4: 80% x 3 repsnSet 5: 90% x 1 repnnPerform these initial sets before moving into your main workout.nnThis is critical weight lifting advice; please do not underestimate the value of the warm-up practice!nnYou can remain injury-free and prep for hard workouts if you apply this weight training counsel.nnUsing these 15-20 minutes intelligently will provide you important rewards. |
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In SummarynnTo to get the most out of the time you spend in the gym and get the most benefit out of your workout without injury, heed this and take the time to do a proper warm-up first.nnKeeping track of your weight lifting progress will be a snap with our free Body Transformation Tracker. Snatch your copy now at http://muscle-building-reviews.com.
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