You can significantly reduce your chances of injury by performing a proper warm up. A proper warm up will make sure your muscles are prepared to deal with the heavyweights. Most weight lifters doing it wrong.
Some individuals completely avoid a warm up, while others merely do not have any idea what they are doing. You should not fatigue your body during this period in any manner. The entire foundation of muscle growth is to raise as much weight as necessary for as very reps as necessary.
That’s why a proper warm up is essential when the hypertrophy phase arrives, your muscles are 100% ready. If you think you’re getting even mildly tired or you’re draining your body’s energy, you’ve got to ease it and take things a little slower.
In reality, most individuals are warming up in such a way that they lower the quality of their workouts. They avoid pushing the maximum quantity of weight they are capable of.
A Warm-Up Should Take 15 Minutes
It should take around 15 minutes to finish a proper warm up. It’s not the most enjoyable thing in the world, but trust me when an injury takes you out of the gym for months, you will wish you took those few extra minutes to warm up.
Five minutes of light aerobic exercise is the first element of a proper warm up. This will gradually raise the temperature of your body and boost your blood flow. In addition, it will stimulate your heart, lungs, and boost the synovial fluid secretion to lubricate your joints (1).
The exercises that lie ahead of you as you perform this easy, cardio warm up. Think about the muscle group that you will train and the intensity that you will have to bring forward to accomplish a good muscle-building training.
Since you already understand how much weight you will need to use for each exercise. It will be simple for you to visualize the entire activity taking place and generate a clear mental image of yourself performing each lift effectively.
It’s very essential to prepare your mind and body as your mental attitude plays such a crucial part in your workout achievement. If you’re not willing to work out mentally, your performance will surely suffer.
Make sure that your mind is ready for battle as you complete your 5 minutes of warm-up exercise. Get rid of all negative thoughts and fears about the work to come if you feel tired.
The first element of any effective exercise is a proper warm up. It is imperative that you prepare your mind and body before you move into the hypertrophy phase and perform your muscle-building sets.