How To Warm Up Before Strength Training?
Warm-up before strength training is very important to help increase muscle temperature, increase joint flexibility and range, prevent injuries, and improve training results. Here are some specific ways and suggestions for warming up before strength training:
First, general warm-up
1. Joint movement:
– Purpose: to make the body gradually active from a static state, to prevent sports injuries.
– Movement: including shaking head, turning shoulders, reaching, twisting waist, squatting legs and other whole body joint activities. Move each joint more than 10 times in each direction for about 5 minutes. The movement should be carried out slowly, the amplitude as large as possible, but avoid exceeding the normal range of motion of the joint.
2. Cardiopulmonary warm-up:
– Objective: To raise body temperature and gradually adjust the cardiopulmonary system, body fluid regulation, skeletal muscle system and other visceral functions to a state of exercise.
– Action: such as jogging, elliptical machine, cycling and other aerobic exercise. The time can be determined according to personal circumstances, the general recommendation is 5 to 20 minutes. The speed can be gradually increased from low to high, but be careful to avoid being too fast at the beginning, so as not to increase the burden on the heart.
Second, warm up specifically
For strength training, in addition to the general warm-up described above, there are also some specialized warm-up exercises for specific muscle groups.
1. Dynamic stretching:
– Objective: To increase muscle temperature and joint flexibility and prevent strain.
– Action example:
– Side split squat: Bend your knees toward your toes, bend your hips and knees at the same time, shift your weight to your bent leg, keep your back straight, and look straight ahead. Do this for about 30 seconds.
– Alternate hurling: Keep the torso still to maximize the range of motion and use the obliques to exert force. Do this for about 30 seconds.
– Dynamic hamstring stretch: Tilt your pelvis back as a lift, keep your back straight, and alternate knee bends with your left and right legs. Do 30 seconds on each side.
– Shoulder rotation: Keep your back straight, expand your chest while inhaling, maximize your chest muscles, and drop your shoulders. Do this for 30 seconds.
-Standing Y-lift: Keep your abs and glutes engaged, keep your back straight, expand your chest while inhaling, and feel the stretching sensation in your upper limbs. Do this for 30 seconds.
2. Muscle activation exercises:
– Objective: To wake up and activate the muscle group that will participate in the training and improve the training effect.
– Action example:
– Plank: Strengthen your core and plank with your upper arms perpendicular to the floor, feet apart, and your body in a straight line. 30 seconds is recommended.
– Push-ups: Activate the upper limb muscles while awakening core stability. Keep your shoulders, hips, and knees in line. Keep your heels on the ground and your hips strong.
– Squats: Activate the muscles of the lower limbs, especially the thighs and buttocks. Be careful to squat slowly and hold the squat for 2 seconds to feel the muscles working. It can be completed 10 to 20 times in groups.
– YTWL: Activates the scapular girdle muscle group and improves the stability and range of motion of the scapula.
Third, precautions
– The warm-up time should be determined according to the individual situation and the intensity of the training, it is generally recommended that the total warm-up time is between 10 and 20 minutes.
– Warm-up exercises should gradually increase in intensity and difficulty, avoiding high-intensity training at the beginning.
– Pay attention to your body reaction, if you do not adapt to immediately stop training and seek professional help.
To sum up, the warm-up before strength training is a comprehensive and systematic process, including general warm-up and special warm-up two links. Through scientific warm-up methods can effectively reduce the risk of injury and improve the training effect.
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