How to do a warm-up correctly?
- Perform warm-up exercises slowly and calmly, and then gradually increase their pace.
- In addition to general exercises, be sure to stretch the muscles that you plan to pay attention to during the workout when warming up. If you are going to work all muscle groups, then stretch all the large muscles: chest, back, hips, arms and shoulders.
- In general, the warm-up should not be too intense: your task is to prepare yourself for the loads, and not spend all your strength before training.
- Warm up for at least 5 minutes, ideally 10 minutes. However, if you are exercising in a cool room, lengthen the warm-up time by a few minutes and be sure to wear a warm-keeping tracksuit.
- Coaches recommend a warm-up before each strength exercise. We are talking about warm-up sets. Use a weight equal to 50-70% of your work and do no more than 10-12 reps with it. The pause between such approaches should be no more than a minute.