There was a time when a lifter went to the gym, did some shoulder rolls to loosen up, crack his ankles, and start benching. This time is over now, and the protocol is likely to hurt all lifters on the shoulder injuries.
We Understand It – If You Want to Exercise, You Do not Want to Do a Whole Yoga Routine Before You Come to It Touch a barbell. If you do not warm up, this can be very expensive, both in terms of session security and effectiveness.
A dynamic warm-up will make you move in a similar way to the exercises you are planning and prepare you for the tasks ahead. Other types of warm-up, such as. For example, a light treadmill that allows you to break a sweat, or static stretching (stretching and holding a muscle) can increase core temperature and help you relax without, however, preparing your muscles and joints, and the nervous system, around weights to lift. A good dynamic warm-up includes aspects of cardiovascular training, strength, flexibility, and strength, and can be done in minutes – without losing your enthusiasm or making you look stupid.
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How to do a dynamic warm-up
If you have 5 minutes, go to the treadmill or trim wheel and walk at a moderate pace on a slope or pedal. This just helps raise your core temperature and help you sweat when the body is hot, "says coach Sam Pogue, which is a particularly good idea if you're the first to train in the morning or on a cold day To warm muscles directly, locate the stretch area or other open space and take a foam roller or other self-myofascial release tool.
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Start rolling around your hips specifically to your tensor fascia latae, a muscle that lies on the side of your hip and extends halfway up the thigh, and your piriformis, which is located behind your glutes, about half way between the side of your hip bone and You will know when you found them because they are tender (especially your piriformis) In Pogue, these muscles are "chronically tense" due to excessive sitting in almost every person. They also play an important role in keeping the pelvis in the correct position during the exercises. Therefore, it is important that they relax and are able to move better before starting to exercise.
Next, roll out your mid-back (thoracic spine). If you're sitting at a desk all day, it's certainly tight, and that limits your ability to perform various movements safely and efficiently, including pushing, pulling, or twisting that you've planned for your workout.