warm up-How to warm up before lifting weights ?

Most people are confused when it comes to warm-up exercises. Hollywood series and movies make you do stretching exercises before weight lifting. Stretching exercises are important, but exercise as warm-up exercises may cause injury and muscle ruptures. In contrast, aerobic exercise before lifting weights is an appropriate option to warm the body, but it is not enough.

The goal of warm-up is to minimize the risk of injury. The older your life, the longer the warm-up exercises before lifting weights. Its main function is to prepare your muscles to withstand heavy weights. It may be 3 minutes long enough to warm your body if you are 18 years of age, but you should increase this period as you age.

Choose appropriate exercises to warm up

It is recommended to practice complex exercises instead of isolated exercises so that as many joints as possible can work simultaneously. I recommend you choose "larger" composite exercises. In other words, the exercise in which you can lift the heaviest weight possible compared to other exercises. For example, when training the chest muscle using the following exercises: Incense, (bench press), and (flys). If the exercise you will be using in the warm-up exercise is a bench press. If you practice the man, you should warm up exercises that target most of the muscles of men, such as silences.

Warm up before a full body workout

You can choose 3 main exercises and use them as warm-up exercises before targeting all the muscles of the body. For example: Bench press, Lat pulldown, Squat. Practice one set with 50% of the weight of the original exercise. Repeat 12 to 20 times. Apply slow movements, then move to another group 70% of normal weight 10 to 15 times with a short rest, allowing you to lift the weight again.

All warm-up exercises can be completed at the beginning of the session, but you will not get the best results compared to the separate warm-up. Therefore, if you start with the exercise of the legs, warm up using only the exercises. When you go for a chest workout, warm this muscle using a bench press, and so on until you have finished all the muscles.

What if I wanted to train a single muscle?

Simply warm up that muscle, for example if you want a back workout use a lat pulldowns as an exercise to warm up. When exercising the chest muscle, use a bench press as a warm-up exercise ... and so on

Warm up for the elderly

Well, let's talk about how to warm up for the elderly. As I mentioned earlier, the older the person, the longer the warm-up exercises, especially at the joints, which may be up to 20 minutes.

In general, aerobic exercises for 5 to 10 minutes with full focus make the body ready to lift weights. After that, insert the original weight lift in a slower way compared to the youth. For example, start with a 25% increase with the groups that called it necessary. Do not rush when you warm up and wait until you feel ready to lift weights. If it takes 30 minutes to gain the ability to lift the first set of exercise, let it be. The rush to apply the first group with a heavy weight will only cause you to be injured.


Do not confuse stretching exercises with warm-up exercises. Warm-up exercises are not aerobic exercises. You have to step up weight lifting up to reach normal weight. It is not necessary to warm each muscle on its own. Select the complex exercises that target as many muscles and joints as possible. I hope that you have benefited from the topic, and do not hesitate to ask your questions and concerns under the subject, good luck.


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