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Do you warm up before a workout? Personally, I’ve tried different training methods… such, where you open the door, enter the gym, load the maximum weights on the bar and immediately begin lifting; such, where you spend pointlessly, long time jumping and sweating around, trying to warm up; such, where you walk on the treadmill and read a magazine or watch a movie and so on.

What is the conclusion I made?

Even though there are a lot of logical and not so logical arguments for strength training without a warm up, my personal experience taught me that it is always better to warm up in an adequate way, that will prepare you for the big lifts.

For most people, a warm up is just a way to fluctuate your blood a little bit, before getting busy with your work sets. It doesn’t matter if you are gonna be walking on the treadmill and staring the space… the important thing is to rise up your pulse, right?

That’s what I thought back in the past, but not today!

Today I see a warm up, as a preparation for the real workout.

What would a good warm up look like, in my opinion:

1.Optimally short– you do not need to spend too much time warming up; doing a bunch of exercises; bending, stretching… after all do not forget that I am a fan of workouts that last between 40-50 minutes. If the warm up is too long, how would you expect to have time for your work sets?

Besides that if you over exaggerate the warm up, you might get tired before you actually start working out!

2.A warm up should assist, add to the movements, that you will incorporate in your workout on that particular day.

That means, that when you are gonna do some heavy squats, you could incorporate some body weights squats in your warm up.

If you do weighted lunges, Bulgarian squats and etc. you could do some bodyweight lunges or dynamic lunges in your warm up.

If you are gonna practice your juming, incorporate some step- ups or jumps on a rope.

3.A good warm up, doesn’t drain you, but it prepares you, so you could feel ready to lift some heavy weights.

If you do not “dose” your warm up appropriately; if you do it too intense, you are pretty much gonna exhaust yourself, before you’ve even started lifting.

Don’t forget that a warm up is the prelude to your workout, and as such, you should start easier, and not give it all out, as if I am standing beside you, with a stop watch, counting the last seconds, before you complete the standards for the Olympics.

Personally, I love warming up by using a combination of dynamic stretching, resistance bands and body weight movements. Here are some examples of a warm up:

3 rounds:

20 mountain climbers

10 air squats with a band overhead

5 burpees

5 warm walks

6 minutes, on the minute:

10 mountain climbers

10 dynamic lunges

5 push ups

3 rounds:

50 jumps on a rope

5 squats with a lunge after each squat

Side band Walks (10 each side)

5 burpees

3 rounds:

10 band stretches

20 mountain climbers

10 squats

5 pull ups

How do you usually warm up?


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Big Bad Corn

Ако статията ви е харесала, споделете я с приятелите си. Благодаря, че помагате да достигне до повече хора.

Ines Subashka

Инес Субашка е основател на IFS - зали за кондиционни тренировки и мобилност. Автор е на 6 книги за здравословно хранене и движение.

Ела да тренираш в някоя от залите ни

Предизвикай себе си и направи крачка към по-здравото си Аз. Груповите тренировки в IFS са различни – при нас броят на трениращите в група е ограничен и всеки има различна тренировка, изготвена според индивидуалните му нужди. Тренировки има през целия ден и ще намериш удобно време и локация, според графика ти. Очакваме те в IFS.

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I am a ‘something-searcher person” and I have devoted my life to the mission to reveal myself, to improve, to collect the pieces of puzzle in my own nature, so that to give and to receive from life as much as possible. My Life is history, full of broken dreams, falls, disappointments and finally achieved awareness, that it all depends on me and that each opportunity can be a materialized reality. We only have to think and act in a way, which will lead us on the road to its implementation. The most valuable resources we have are our time and health, and our Body is the instrument, through which we use them, to crate the world we live in. I dedicated my life to share myself, the wisdom and experience, which had left after the mistakes I had done. I am doing this in order to help people find their way, which will let them “’reinvent”’ themselves, to restore their health, confidence and trust for life. I wish they could realize their own potential. Training is rehearsal for the life itself; this is the place, where on a few square meters in the IFS you can experience each of the possible sensations- triumph, fall, disappointment, hope, will, weakness, and most of all power. The place, where in “monitoring conditions”” you can remind your body how to move correctly, how to work in your interest. Everything I have tried to achieve through IFS and the trainings is to help people bring back their consciousness, health and freedom to be who they are-without doubting. I have given myself time to re-build and to re-invent myself! Give yourself time as well. Come and train with us in IFS!