Always start your weight training with warm-ups because warm ups prior to your training is very important to prevent injuries by pumping blood to an area lowering the chance of a muscle pull or joint injury.
Learning the importance of best pre workout reddit 2021 is necessary to get fit and healthy body. The gathering of information about it is essential for the people. The pumping of the blood is the best one for the people. The prevention from the injuries is possible to the individuals.
Another benefit is that your strength and focus will be peaked. So warming up has both mental and physical benefits.
If you skip warm-ups, then you will feel why you are not ready for the workout and have a high risk of injury. If you start your workout session with a proper warm ups then you will be more productive and injury free.
In this chapter we will discuss about some highly effective warm up, stretching
and cool down techniques.
These techniques have proven to be the most powerful and have been used by many successful bodybuilders prior to their actual workouts. So I’m sure that you will also reap the benefits from these warm up routines.
So your first step is to start with a 5-10 minutes of cardio. You can use any cardio equipment in your gym for performing this. I usually use treadmill for the basic cardio, and it is what works for me. So you can use your favorite cardio equipment for performing the initial 5-10 minutes of cardio.
Next step is to warm up the specific muscle groups. For this you have to perform light warm up sets to pump blood around your joints before each exercises you are going to perform. The rep range should be in the 10-12 range and with lighter weights. As a general guideline start your warm-up set with half the weight you are going to do for your actual sets.
As I said above warm up should not be done with heavier weights and never done to failure. Doing so will badly affect your overall training.
Stretching should be done after the workouts and not after the warm up sessions. A lot of bodybuilders ignore stretching and you should not follow their path. Stretching your muscles is a great way to prevent muscle soreness, muscle tightness and makes you more flexible.
It is true that building muscles makes you less flexible or “muscle bound”, and many people avoid training because of this simple reason. But smart people will know that stretching the muscles after the workout is a great way to makes you more flexible. And nowadays, the fact is that bodybuilders are more flexible than many athletes.
Some common stretching exercises to be done are:
- Quadriceps Stretch
- Hamstring Stretch
- Calf Stretch
- Lat stretch
- Biceps Stretch
- Chest Stretch
- Shoulders and Triceps Stretch
It is recommended to do these stretches and the end of your workout.
So now you know about the benefits of warm ups and stretching and how it can enhance your overall performance.
Even though a lot a people know the importance of warm-up and how to do them right, many of them ignore it and they regret it when their results was not positive or risk injury.
So you have to make warming up a habit before your actual workouts. It may take up to 20 minutes of your total workouts, but it the long run it will be worth your time.
So the bottom line is, never start your workouts without warm-ups and stretch your muscles after the training sessions.
5 key points to remember are:
- Start your warm up with 5-10 minutes of cardio
- Perform two warm ups sets before performing any exercise with light
- Slightly increase the weight for the second warm up set
- Warm up sets should not be taken to muscular failure
- Stretch your muscles after the training session
So if you have followed this routine, you will feel ready for the heavier session. Your overall performance will be greatly increased, which provides you greater results and more importantly you will stay injury free