Tuesday, May 10, 2011

Weight Lifting Basics ( Level - 4)

Warming Up Properly

Warming up before a workout and before each exercise is vital to your success! You will greatly decrease your risk of injury and you’ll increase your performance in the gym. You’ll be able to lift heavier weights throughout your workout, which will lead to faster results and bigger changes when you look in the mirror. There are two different warm ups that you’re going to need to do.First: a pre workout warm up is required before you touch any weights. Second: specific exercise warm ups need to be done to get you acclimated to a new exercise.

For the pre workout warm up, spend about 5 minutes on any cardio machine or cardiovascular activity such as jogging. Then do some jumping jacks followed by some body weight squats and push ups. For specific exercise warm ups, you need to follow these guidelines:

1. Never do more reps for a warm up set than the target number of reps for a working set. If you are going to be doing 10 reps on a working set, do not perform over 10 reps on a warm up set as an example.

2. Decrease the number of reps in each successive warm up set while increasing the weight.

3. Do more warm up sets at the beginning of your workout and less as you progress through your workout. Specific exercise warm ups are a requirement. You need to slowly increase the weight during warm up sets and allow your body to become acclimated to the new exercise before jumping straight into heavy weights.

Warm ups are very important so please treat them that way. Take your time and ensure you are warm before continuing with your workout.


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