From theory to practice, how to actually keep warm? An example of a pre-workout warm-up with weights for the back, back and thighs.
If a part of the workout is overlooked, it’s a good warm-up.
Often sloppy or absent, it nevertheless contributes to improving our performance and longevity in sports by preventing injuries.
Now let’s see what the warm-up gives and how to warm it up before training.
The purpose of the warm-up is to prepare the body for exercise. This is the transition from a state of rest to an “intense” effort.
Physiologically, by increasing the temperature, both central and muscular (first of all), we better achieve the expected results.
First, reducing muscle stiffness and increasing muscle and joint mobility prevents the risk of injury.
Increasing the temperature of the muscles also allows us to increase the speed and strength of muscle contraction, affecting the transmission of nerve impulses, the enzymes responsible for muscle contraction, and, obviously, the muscles themselves.
Finally, the warm-up prepares the cardiovascular and cardiovascular systems for training by increasing oxygen consumption, heart rate, and respiration.
All these effects are mainly associated with an increase in temperature.
It is recommended to gradually warm up to protect us from body dysfunction after too much temperature rise. In addition, one of the effects of heating is a violation of thermoregulation to avoid possible problems.
In addition to these effects, the warm-up also prepares psychologically (concentration, visualization) and technically (nervously, repetition) for the exercise.
In our understanding, this means that training with low-intensity cardio exercises for five to ten minutes, as in other sports, is not required or recommended. in bodybuilding.
Generally, most resistance training targets the muscles locally rather than the body as a whole, with the exception of exercises such as squats performed in long series to check the heart.
But a local warm-up before squatting will be more than enough to warm up your heart.
It consists of warming up all muscles and joints used during training. I insist on everyone.
Warming up before pushing the top bar is not a series of ten repetitions without forcing, far from it. It is good to warm up all the muscles involved, whether it be the forearms, biceps, triceps, deltoid muscle, back, as well as pectoral muscles.
Many will tell me that this is a lot, that it lengthens their training. To which I would answer that it is better to do one less exercise than neglect the warm-up, because sooner or later it will be paid for by joint pain and possible injuries.
Therefore, you should increase the temperature of all muscles and joints that will be used during the workout.
I also understand that we are talking about a gradual warm-up. You will not gain 20 to 100 kg in two minutes. It takes time for muscle temperature to rise.
Also, as stated in Delavier’s “Home Bodybuilding Method” by Michael Gundill and Frederic Delavier:
“When you press on a joint, it draws out water like a sponge. The cartilage swells up, which will optimize the role of the joint shock absorber and reduce friction. It takes 10 minutes of muscular work for the cartilage to reach its maximum thickness. So give your joints some time to fill up with water. After one hour of inactivity, the cartilage will return to its normal size. ”
This is why you should take the time to warm up. This will also prevent the chains from alternating too quickly before starting a workout. Let’s say that getting a number between 1-30 between warm-ups is a good average.
We will now see examples of warm-ups for the main muscles of the chest, back and hips.
How will you really keep warm?
First, you will notice a small amount of repetition. In fact, this is not a question of excessive fatigue before starting.
One to two sets of 15 to 20 reps per target muscle, no need for a good routine overall.
As for the exercise itself, it is about gradually increasing the load while decreasing the number of repetitions to achieve the desired workload.
Think carefully about the joints and muscles to understand the examples I give you.
Before the nursing session
The pectorals, deltoids, biceps, triceps, dorsal muscles are muscles that will be used during a resistance training that targets the pectoral muscles, such as bench press. Therefore, the wrists, elbows, and shoulders will be the three main joints.
So you start by warming up your shoulders with the L-fly practice sitting behind a low pulley to stabilize them by heating up the infraspinatus.
Then you can warm up your biceps, as Michael Gundill shows.
Triceps, for example, can be heated with two sets of triceps extensions to an overhead pulley.
Finally, for the back, you can keep warm, for example by sitting on a rowing bench with a low pulley in a pronation position that practically mimics the reverse movement of the bench press.
And now you are ready to start warm up with the movement you are going to practice here, the bench press that will therefore warm your liver.
Imagine that you have to put 100 kg on a barbell, you can warm up like this:
- 20 reps x 20kg (vacuum bar)
- 8 reps x 50kg
- 4 reps x 80kg
- 1 reps 90kg
After that, you will need at least 3-4 minutes of recovery before starting a 100kg session.
Then, if you continue with other exercises, such as the incline bench press, and you have to gain, say, 25 kg per arm, feel free to warm up again by doing a 6-rep series. for 20 kg for example.
A series of warm-ups is never too long if it is followed by recovery and does not require too many repetitions, resulting in muscle clogging.
Before last session
Let’s take an example of starting a session with a shaded line.
Which muscles and joints will be involved?
Forearms, biceps, triceps, deltoids, lower back, hamstrings, glutes and of course the back. It is the elbows, shoulders, lower back and hips that will be tense joints.
Therefore, you will have to start with a warm-up with a lumbar bench extension, for example, 90 degrees.
You can then move to the upper body with the hammer curl to warm up the long instep support and finally curl up on the low bicep pulley.
Then you can warm up the deltoid muscle, especially the back with a high pulley bird.
The long part of the triceps will be the part that needs to be heated mainly as it will be harmed and the neck extensions will be fine.
Now it’s time to fire up the Yeats-style rowing bar, which will then warm up the muscles you’ll be using primarily, the middle and lower traps.
We will say that you have to put 90 kg on the barbell in order to carry out your work shifts.
Your warm-up will consist of:
- 20 reps x 20kg (vacuum bar)
- 8 reps x 50kg
- 4 reps x 80kg
You can then start your session after 3-4 minutes of recovery.
Again, if other exercises follow, feel free to warm up with a series so as not to be surprised by the load and especially to avoid injury, the next exercise does not stretch the muscles in the same way.
Before the hip session
We’ll say your first exercise is a hacker squat.
Let’s see if you’ve accepted the warm-up logic. What muscles and joints are involved?
Lower back, gluteal muscles, calves, hamstrings, quadriceps. It is the lower back, hips, knees and ankles that will be involved in the joints.
You can start with a warm-up with your legs stretched out gradually over reps to warm your glutes, hamstrings, and lower back.
You can then heat your calves with your thigh bone.
After which you will start to warm up with the machine squat. We will say that your workload is 150 kg.
You will warm up like this:
- 20 blank reps
- 10 reps x 50kg
- 6 reps x 100kg
- 4 reps x 130kg
Then take 3-4 minutes recovery and you are ready to go.
I would like to remind you one last time to clarify if there is one or more of the following exercises, warm up by doing at least one set. This is the minimum of the union. You will never start a full exercise, even if you are warmed up from the previous one, unless you train very, very lightly.
In this article, you will learn how to keep warm.
This will allow you to be more effective in learning, which will make your classes more productive.
You will also avoid injury and be able to continue playing this sport to achieve your goals.
So don’t neglect it any more.