A good 10-minute warm-up will not only keep you painless and increase your longevity in the gym, it also increases your strength and muscle gain. A quick (but effective) warm-up consists of three components. Let's break it up.
Component 1: General Warm Up
Allow some blood to flow first. Spend 3-5 minutes with some kind of general "heart". The overall warm-up increases the core temperature and relaxes the muscles you are about to hit.
You could only jog for a few minutes, but there are better and less boring, punchy alternatives like sledging / pulling. the rower ergometer or VersaClimber. All will help direct blood flow to the hips and upper back, resulting in more effective training.
Component 2: Muscle Activation
Now perform "muscle activation" for 2-4 minutes. Pay special attention to your vulnerable areas such as shoulders, knees and lower back. Here are some good exercises to get you in the right orientation before lifting. Make 1
Pulling the horizontal band
Pulling the vertical band
Moving them up and down with the palms increases flexibility throughout the shoulder.
Banded Side Step / Banded Squat
Drive your knees against the ties to activate the glutes.
helps protect the lower back by learning how to support your core while resisting rotation.
Component 3: Dynamic Stretching
Now spend 2-4 minutes walking through a series of active dynamic stretches. To make them efficient, perform movements that require the greatest possible musculature. My favorite is "the biggest stretch in the world," but I'm adding two components to make it better.
The Greatest Stretching in the World (Better Done)
Begin by taking a big step forward with your right leg and putting your body in a lunge position. When lowering your upper body, hold your left hand on the ground to keep your balance, and extend your right elbow inward into your right foot. Next, grab your right arm to the ceiling and turn your body towards your right leg.
Here's how we improve stretching …
When you're completely turned to the right leg, turn your little finger toward the floor (turn the humerus from the outside and reach your biceps behind your ear.) So you can Stretching Deep Through the Lats.
Now, grip your toes with your right hand and pull them up as you press the heel into the floor and gently stretch the knee, tensing your thigh muscles over the entire range of motion Preparing for your training session.
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