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Warming Up Muscles Before Weight Training
Before any form of exercise to build muscle it's important to stretch and warm up thoroughly to protect yourself from injury. A good warm up will also enable you to train more effectively, with more energy and strength to push more weight. A cold muscle is rarely a strong muscle. A good warm up routine should consist of 5 - 10 minutes of aerobic work such as stationary bike riding or rowing. This helps get the circulatory system working and pumps blood to the major muscles of the body. After this it's a good time to do some stretches, stretch most of the major muscles and after stretch the muscles you intend to work. If you're training chest, shoulders and triceps do stretching for each of these muscle groups. Although it may be best to stretch these muscles in between sets as well as before training. After stretching you want to be doing lighter warm up sets of the exercises you intend to perform during the workout. For example if you are doing bench press and you normally use 100 kilograms for sets of ten, then you may want to do 3 lighter warm up sets before reaching that weight. For example, one set of ten reps with 30 Kgs, one set of ten with 55Kgs, and one final warm up set with 85Kgs.
After any training session its important to cool down properly. A cool down can be up to ten minutes of low level aerobics and stretching.
How to Stretch different parts of the body Back Stretch warm up upper back muscles A Stretch for the upper legs or quadriceps muscles of the thighs Stretch for warming up back of Shoulder Muscles Stretching to warm up the chest, & front shoulders Stretching exercises for warming up the whole Body Groin Stretch warm up before squatting Calf stretch loosen up lower legs Stretch to loosen up lower back & spine Hamstring Stretching warm up before leg training Stretch to loosen up lower back & spine Site Map full of muscle building articles
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Muscle
contraction and growth explained in very simple terms
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