what warm up exercises should you perform prior to training ?
what warm up exercises should you perform prior to training ?
6-12 T-bar press ups with very light dumb bells.
Using the same weights, do 6-12 lunges with a shoulder press combined into one motion.
Using one of the light dumb bells, do 6-12 lunges on each leg combines with an axe chopping motion (holding the bumb bell with both hands and chopping down and twisting your torso at the same time).
Then do 6-12 clean and jerks with a bar bell with no weights on.
No resting, do one right after the other - rest for 5 mins and then do your workout.
Bang, and the dirt is gone.
I suppose it is a good workout for someone who is going to do a full body workout. The purpose is to get the blood pumping a bit and to activate the central nervous system. For example, you see footballers doing more stretches than anything before a game becasue that fits their purpose.
Stretches are great and if you have the time or feel you need to then you should do them. Stretches are very beneficial anyway, not just for warmups - I'm into Yoga and that sort of thing.
Just there are only so many hours in the day, so I think you have some good suggestions use as a guideline and test out, see what works for you,
while doing warm ups I've developed tightness behind my left knee...
Could be tight hams & calves. What do you do for a living? Don't worry I'm not asking because I'm nosey! LOL!
If your day is spent stuck behind a desk or you're driving manual gearbox cars (and doing a lot of clutching with your left foot), then it could be your flexibility has gotten particularly bad on that side and those muscles have shortened/tightened. Try adding some hamstring and calf stretching to your routine and see if that helps? Post back and let us know.
Going forward, remember NEVER to stretch COLD muscles! At least not with STATIC stretches where you are holding, pulling and tugging on the muscles.
Your 'warm up' stretches should be dynamic. Focus on getting blood into your muscles and raising your body temperature.
Save any Jean Claude Van Damme 'KickBoxer' style intense static stretches for the end of your session when your muscles are full of blood and your joints are lubricated.
Hope that helps a bit?
Do you have any specific dynamic stretching exercises I can try...
Try these mate - this guy Jay trains a lot of Hollywood actors, musicians and pro athletes and everytime I've checked out his articles and videos, he's always talking good sense...
MySpace Video - Jay Cardiello's Video Channel & Video Clips
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