There is a natural urge to jump right into training. After all, who does not have a lack of time?
But do not take the proper steps before every workout may be sabotaging your work, or it can lead to injuries and long-term disadvantages. Planning and proper warm-up, you will have a more effective workout, with less likelihood of injury, and you will create the results you desire.
Here are four quick steps to do so.
Eat 60 to 90 minutes before a workout
Many come to the gym without “entered fuel” for training. Regardless of whether you’re training in the morning, worried about nausea during training or feel that training on an empty stomach burns more fat, actually doing yourself a disservice if they do not fill your tank before training.
If you train right after waking up, chances are high that you have not eaten for 12 hours. Your body is actually hungry, and are unlikely to work as best he can. Meal before a workout will add needed energy and speed.
In addition, water metabolism contributing to protein synthesis, a process in which cells build proteins and products. To heighten the effect, increase lean mass and burn fat, eat before a workout lean protein and slow carbs like brown rice, oatmeal and sweet potatoes.
If you practice a few minutes after waking up, and do not get proper meal, then reach for a shake. Make a mix of whey proteins with orange juice to make that break the “post” and offer you all the necessary ingredients for the morning session.
Use a foam roller for 10-15 minutes before training
There is a reason that many professional athletes have certain specialists to help them before training and matches.
Such treatments break the spasm in the tissues, improve the quality of muscles and increase mobility. Many actually do not have access to such treatments, but all we can still have a regular massage using foam tubes that you will probably find in any gym.
After only 10 minutes on a foam roller will feel faster and you will be able to perform certain exercises more effectively. An easy way to use is to start from the bottom and climb up. Sit on the floor with legs outstretched and rotate the tube beneath one of your sheets. With high pressure roller drag on the body, so it passes over the muscle sheet 6 to 8 times. Then switch to the second sheet. If you find a particularly tight, hold the roller while the tension is reduced.Use the same technique on the vine, gluteus, middle and upper back, lateral muscles, quads and chest.
Do not work up through the joints (such as the back of the knee) or on the lower back, because it can lead to injury.
Doing dynamic mobility work 10-15 minutes before training
There’s nothing wrong with static stretching. But, as this hot rubber stretches more easily than cold, keep stretching for the end of the training. Before the training focuses on the dynamic mobility, a full body movements where the stretching keeps only 2 seconds in each position.
Recent research shows that those who adhere to the dynamic retention of creating long-term gains and mobility and flexibility with strength, but those who are doing static heating, or not work at all.
Can dynamic mobility work before every workout or you can only do those movements that affect the muscles that they want to work that day. Anyway, 10 or 15 minutes of dynamic mobility will increase heart rate and prepare the muscles for the upcoming workout.
Effective dynamic movements that can include pre-workout stretching elbow (elbow to instep) that heats the gluteus Lodge, calves and ankles; Wall scapular slide the blade and shoulder, and Side-Lying Extension-Rotation of the thoracic spine mobility.
Specific warm-up before training
Performing sets up and running within 40 to 70% of maximum for each main lift you are planning to perform an effective way to avoid injury, nervous system and improve performance during sets.
If, say, your two big boot in the day the front bench and squat thrust, you need to run from two to three sets of warm-up for each movement in the same range of reps that you will use during training.
Well, if you plan to do with the front squats with 85 pounds 6 reps, start with a set of 8 to 40 pounds, then a set of 6 and 60 pounds, and finally a set of 4 to 70 pounds.
It will bring balance to be prepared for kits without fatigue due to running too warm. The rule of thumb is closer to your maximum, you try to pick up, if you do the warm-up sets.