Warm up routine?
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Answers:
15-20 minutes on the treadmill or stationary bike should do it.
before each exercise do 2 warm up sets. for example, if your going to bench press, use just the bar for the first set, then add 20 lbs for the second warm up set. then you can begin your working sets.
Turn your head right, left, up and down, stick your chin out.
Roll your shoulders back 10 times then foward
Reach down as far as you can then come up in four steps slowly.
Do windmills with your arms 5 times, foward and backwards
Jog on the spot for 20 secs
Swirve your hips
Lunge with your legs
Have a little run (3 mins)
Theese are just a few streches to help you warm up
Good luck, hope this helps
It does not have to involve a huge time commitment, but stretching can end up giving you huge results! Here are just a few of the benefits you can expect from a regular stretching program:
Reduced muscle tension
Injury prevention
Increased range of movement in the joints
Enhanced muscular coordination
Increased circulation of the blood to various parts of the body
Increased energy levels (resulting from increased circulation)
Stretching is important for people of all ages! One of the greatest benefits of stretching is that you’re able to increase the length of both your muscles and tendons. This leads to an increased range of movement, which means your limbs and joints can move further before an injury occurs. Stretching can help to prevent an injury by promoting recovery and decreasing soreness and ensures that your muscles and tendons are in good working order. The more conditioned your muscles and tendons are, the better they can handle the rigors of sport and exercise, and the less likely that they'll become injured.
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