Warm-up before weight training

Strength training involves the use of weight, that is, the body will receive a high load, so it is important to know how to stretch the muscles before training. If you skip this item, you can get serious injuries. There are several different exercises that help prepare for increased stress.

What does the warm-up before the strength training give?

Doing simple exercises? you can prepare joints and muscles, and also make the ligaments more elastic. In addition, the activity of the nervous system improves, the pulse rises, the vessels expand, in general, the body prepares for increased work. This not only reduces the risk of injury, but also increases the effectiveness of training. After the warm-up, the pulse should increase to 95-110 beats per minute.

How to do warm-up before training?

To warm up the muscles do not need to spend a lot of time, just 15 minutes. Allocate a general and special warm-up. In the first case, an aerobic load is usually used, for example, running on the spot and jumping rope. This category includes other exercises: rotational movements of hands, slopes, turns, etc. A special warm-up involves performing exercises with low weight to prepare for a more serious load. For strength training it is recommended to warm up quickly and vigorously, which makes the joint fluid more dense, which in turn will increase the stability of the joints when lifting the scales.

An example of how you can warm up before training in the gym:

1. Start is running from the run on the spot for 5 min.
2. We pass to the warm-up of the joints, for which it is necessary to make circular motions in different directions. Start with the head, and fall to the feet. It is enough to do 10 movements in each direction.
3. An effective warm-up before training should necessarily include warming up the muscles. You can perform inclines in different directions, swinging legs, squats, and mini-massage is also possible.
4. The obligatory part of the warm-up is a small stretching, which will not only prepare the muscles, but will also prevent the appearance of pain. It is important to do everything smoothly, without jerks and do not overdo it.
5. To finish the warm-up you can perform exercises with a little weight.

Choose for yourself the most suitable exercises that you really like to perform. Remember that you should not spend a lot of effort, because it's just a preparatory stage.