Body Building Blog

It’s really important to start the routine of exercises or practicing a sport with some warm up exercises for better performance during training, avoid or reduce the risk of injury, increase oxygen and nutrient transport to the muscles, improve neuromuscular system and metabolism.

Warming is understood as the ordered set of exercises and graduates, of all the muscles and joints which aims to prepare the body for the sport and physical-productivity so you can perform adequately preventing injuries.

The purpose of warming is to make our body reaches an optimal level gradually, so that from the beginning we can perform at their best. It’s something that has been reviewed in the article on the main effects of heating on the body, however, there is only warming if not several types according to body parts and physical needs of the activity to practice.

Always take into account three factors: the intensity of heating, duration and what will be done.

Professional Warming
Depending on the intensity of physical activity to practice their duration, more intense over time. In general you should warm up between 8 and 15 minutes, which then adds the specific heat.

To achieve a warm organic or whole system can run for 6 minutes, while you’re made to both sides lateral displacements, lateral displacement across the legs forward and back with U-turn, raises the knees and bringing your heels to run buttocks.

Warm joints
In this case it is to develop each starting with the ankle joints rotate from left to right and then downwards. Continues now with the knee flexed and extended several times.

Move your head slowly in circles if you can not feel pain or time limits movement to the side and then back and forth. For the waist flexing your body as possible with feet together, then squat and stretch one leg.

The shoulders can heat the circling arms forward and backward without sudden movements, while his elbows enough to bend and straighten your arms. Ends with turns in both directions of the wrists.

Warming muscle
If you are coaching or playing sports that involve any muscle group then you need to do a specific warm. Here are some suggestions. But first a general warm beam with movements of major muscle groups. For example you can walk gently for 5 minutes or pedaling a stationary bike.

Twins
- Walk on tiptoe, two steps forward, two steps back.
- With your heels perform the same task as above.

Legs
- Get the forefoot with his hand and take it to the buttock.
- Stand on one foot, bend and extend your leg.

Abdomen
- Lying on the floor beam encogimeintos abs.

Pectoral
- Perform push-ups.
- Move your arms sideways across his chest.

Dorsal
- To flex the trunk from right to left.
- To flex the trunk from top to bottom.

Deltoid
- Move your arms up and down.

Arms (biceps and triceps)
- Flexes and extends the arm.
- With the raised arm, flexion and extension of the muscle.
- Close and open your fist a few times.

Neck muscles
- Move the neck from right to left.
- Moves up and down the neck.

Remember that warming should be individualized according to age (the younger the shortest time), the type of physical activity chosen (if it is for a specific sport or intense activity must advise you to a specialist), the degree of training (trained less less intensity), time of day when we do (we will take more time in the morning) and temperature (in cold weather should warm up more).

basic body building exercises, basic bodybuilding exercises, exercises for warming
Tags: Basic Exercises, Basic Exercises Warming, exercises, physical activity, Professional Warming, routine of exercises, Warming, basic body building exercises, basic bodybuilding exercises, exercises for warming