The Basics Warm Up – Too often, as a bodybuilder, newbie or elbow-p relic, one of the first things a newbie has to learn is the basic warm up. I’m here to try and help clear up the confusion about warm ups. What is warm up, ask anybody?
It’s a way of preparing before a workout so that you get your muscles “warmed up”. What is it? Well, warm up is the public display of flexing biceps, triceps, forearms, shoulders or whatever muscles you are working out in order to elevate the will-power and blood flow in order to get your muscles ready for their optimum performance at the end of the workout. As the weights get heavier and heavier the muscle must assume greater intensity in order to induce a workout.
The warm up also prepares your muscles for the workout. However, the main purpose is not just to prepare the muscles for an upcoming heavy workout, it is also to condition the muscle and to produce a generally improved state of maximum performance.
This is achieved through a general body warming up. This general body warming up includes small, safe, slow and easy exercises like jogging for at least 5 minutes before (or, in the morning hours before) the main bodybuilding workouts.
The physical and mental state should be determined by your previous workout. It is also a good idea to consume a light snack and a beverage 6 hours before the workout. This allows your muscles to soak up all the nutrients of the food and drinks that will be consumed on the same day.
The workout itself is nothing more that the proper arrangements made in order to stimulate the muscle fibers and to amplify their contractions. The workout should last no longer than 30 minutes and should start with light compound movements only. Let’s take the bench press as an example for this example.
Starting with the bar at its lowest position, slowly lift the bar to its maximum position. The effort exerted during this exercise should be timed and kept. You should be able to perform this bar-hesitation without any pause at the bottom or near the lockout. Rest 1-2 minutes, and then repeat the same movements and exercises for another three sets.
The Basics Warm Up: Stimulates muscle fibers and strengthens contractions
This warm up should last for at least 15 minutes (except for the final set which might take longer, to be able to acc Cu introduce the super-compound exercises into these warm up sets). After completing this warm up, you can now go into a final sets with the heaviest weights.
These final sets are meant for you to train the muscles so that they fire at the strongest possible level, before the main bodybuilding exercises. This will be done to achieve maximum growth of muscle mass. The muscle contraction is the following: The muscle contracts, making the weight move slightly towards the resistance of the muscle.
At the same time the muscle also contracts on the spot ( contracting is the reaction that makes the muscle contract). The muscle is stretched and then relaxes.
After contracting and resting is muscle is in the position that it is supposed to be in at the beginning of the movement. Notice the difference? It is simply two distinct contractions (one independent of the other) combined in one (practice makes it happen).
These contractions should occur at a fixed point during the workout. The muscles always contract at some point along the range of motion in the exercise. If you find your range of motion is too rapid you could expand the range of motion, but make the slowest contraction possible at that point.
These contractions occur because the muscle wants to move beyond its range of motion because it is stretchy. If it did contract in this rapid manner then the resistance argument would be correct. Playing in the form of gambling and getting big wins maybe you need to try Situs Judi Bola Sbobet and enjoy your luck optimally.
General heating can be divided into two categories
As you can see general warm up can be broken down to two categories. General aerobic warm up and squatting warm up. The first category is aerobic basically meaning that it refers to the pace at which the temp is raised, above normal. Usually the tempo is increased gradually while keeping the normal tempo at the same time.
The range of tempo in this category starts at 60 beats per minute (bpm) and goes up to 130 bpm. There is a comedic quality to this pace. It is meant to elevated the heart rate and also add to the automatic pumping of the heart that occurs in response to a rise in body heat (sugar). This break can be a break in between types of aerobic lifts.
The second category of warm up deals with the lift itself. Obviously, lifting heavier amounts of weight than in the previous category is going to be in this category.
The goal of this warm up is obviously to get the muscles fired up, the blood flowing and the energy level raised. You should go into this workout with at least 2 days of rest between training sessions for each muscle group.
That’s the review about the basics warm up that I can present, hopefully it can be useful information for you. / Aha
Read Also: Online Sports Betting Industry