How to do the correct warm-up activities before running the correct warm-up

Did you warm up before you exercised? Let's be positive today, I guess you must have your own goals before you go to the gym, you are not someone who goes to make friends, drink protein and take selfies after selfies, you have a goal and you go into the gym every day just to get closer to that goal. After assuming the premise we'll see what the misconceptions are.

Mistake number one you still don't know why you need to warm up, for the sake of warming up

When you start training on the treadmill, after stretching, do you find the process very boring and don't know what you are doing? If you do, then this is a problem. If you just look at warming up as a routine, then you are not getting all the benefits of warming up.

Correction.

Remember why you're warming up As you warm up and prepare, think about why you are doing this. You need your muscles to be filled with fresh blood to feed and lubricate the muscles that will be subjected to hundreds of kilograms of training, so don't you treat them better?

Mistake two quick fix

You think you run, stretching is to warm up, spent two or three minutes, then you so will be very easy to get injured.

Correction.

At least 15 minutes You should spend at least 15 minutes on warming up, including low-intensity cardio, mobility, stretching and low weights for the next workout, which may seem like a lot, but your muscles will thank you for having these movements to wake him up and perform better in the workout.

Mistake three not warming the whole body

For example, today is leg day, today's goal is squats, Leg Press and other leg machines, I should only warm up the lower body today, right? Wrong! You need to warm up your upper body as well!

Correction.

From the feet up Yes, you need to prepare the whole body, no matter what part of the body you mean, you can use your body weight to do some squats to warm up the lower body.

Mistake #4: Not being mentally prepared

You are too excited to finish today's training, you should slow down and let your mind think clearly about the training process and intensity of the day, and plan it in your head first.

Correction.

Calm the mind When you are preparing for your warm-up, you should also prepare your mind. No matter what happened before the workout today, such as a fight with your girlfriend or a bad day at work, put it aside for a while. Put your mind on the rest of the day's training, which movements to practice, how much weight and how many sets to do?

Mistake 5: Not stretching enough

If you are going to bench press today, you must also stretch your whole body. You want to ask, "Why? I only need to push the chest only Hey, but in fact, every muscle group to maintain tension can help your bench press, for example, the gluteus maximus, stretch to more stable your torso, so that your bench press more stable.

Correction.

Extend completely Spend 20-30 seconds stretching each part of your body, from your feet to your neck, to enhance your training!

Mistake #60 warming up under the empty bar

This is a very common mistake. Imagine having to do so many reps with so much weight in training, how can you finish warming up with just ten reps of the empty bar?

Correction.

At least three sets of warm-ups You don't have to do only empty bars, you can add some lighter weights after a set of ten and keep pushing upwards to get the muscle groups and the brain fully prepared for today's workout.