I need some good warm up exercises before weightlifting.
I don't really know what to do, i usually do some arm circles, push ups and some mild jogging around the room.
02-21-2011, 08:48 PM #1
02-21-2011, 08:59 PM #2
if you want to do:
legs , warm-up with sqaut
chest, warm-up with bench press
back, warm-up with dead lift or pull down
shoulder, warm-up with db press or military press
these are the major ex that will help you with warm-up
02-21-2011, 09:16 PM #3
02-21-2011, 09:39 PM #4
02-21-2011, 09:40 PM #5
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02-22-2011, 03:44 AM #6
Due to a few injuries in the past I have done a decent amount of research and what not and from experience I know warming up and doing warmup sets are crucial to prevent injury and prime the muscles... I warm up by upper/lower body depending on what im hitting that day...
You want to do dynamic stretches/body weight exercises before and static stretching after.
I start with 5 minutes of cardio (2 1/2 ellyptical, 2 1/2 jump rope)
Upper body: Arm circles (Big&Little 10 each direction) & Rotator cuff warmups with 5lb plates.
For exercises I do, 2x5 chin ups, 1x10 jumping jax, 1x10 light bar snatches, 1x10 pushups, 1x10 inverted rows.
After this i do warm up sets of 3-5 reps to my working weight on the big compound movements.(bench press/standing overhead military press)
Lower body: Rotational fire hydrants, cossack squat to glute stretch, Quad stretch, squat stretch to rotational lunges.
Jump sqauts 1x10, rear lunge to knee pull 1x10, one leg squats 1x10.
After this i do warm up sets of 3-5 reps to my working weight on the big compound movements. (deadlifts/squats)Don't pray for lighter burdens but for stronger bodies.
02-22-2011, 06:29 AM #7
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If you are going to be doing any sort of pressing I would suggest you do something for your rotator cuffs. Most people ignore them until they become a problem.My Workout Log:
"It is while struggling against the heaviest weights a human body can move that the demand for courage is incessant."
02-22-2011, 07:34 AM #8
02-22-2011, 07:37 AM #9
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