About the warm-up
Workout in strength training should always start with a warm-up. The goal of the athlete to warm up major muscle groups and prepare them for the work ahead. First workout you should warm up, which is predominantly aerobic in nature, followed by basic training exercises performed in an anaerobic mode. The main requirement to warm up – to warm up the major muscle groups of the athlete, unwearying, improve local blood flow to the muscles and ligaments.
To initiate appropriate warm-up with squats without weights, dips, lunges,
torso rotation and free rotation of the arms in the shoulder and elbow joints in various positions. The beginning of the warm-up must be active in order to quickly prepare the body to work with weights. The General warm-up may be appropriate for the light cardio . duration of 5-7 minutes .
To complete the warm-up can various simulation exercises with a metal stick or rod of small weight: squats, pulls, presses standing, pulling dash or jog grip, tilt to the side or forward. These exercises should be performed in a moderate tempo, gradually changing each other. It is advisable to include a General warm-up exercises that involve all muscle groups of the athlete to fully prepare them for the job ahead. The total duration of the workout should be located within 10-15 minutes .
In the basic exercises of the training complex also needs to present the warm up. The athlete gradually increasing the weight, close to the planned working weight. It should be noted that the warm-up should be strictly tied to the current training period. So, if the period involves the development of endurance. in the warm-up approaches can do 12-20 reps. If the athlete trains within the power of frames. in all approaches, including warm-up, must not perform more than 6 reps.
Let’s consider the variant of the workout for the athlete who wants to perform squats with a weight of 120 kg*4*4 in a power cycle.
Table 1 presents the warm-up the athlete approaches. Exercise in barbell warm-up is best to start with the minimum weight is 20 kg. So, for effective warm-up before squats in the specified layout will be advisable to perform warm-up 6 approaches and 4 warm-up step, which is characterized by an increase in the weight of the projectile. The value of the step in warm-up approaches it is advisable to keep in the range of 20-30 kg . In this example, the athlete has two sets of discs: 15 kg and 25 kg and carries out the warm-up, first dressing 15 kg discs, and then changing them to discs weighing 25 kg. This provides a small amount of work associated with the collection/analysis of a shell.
It should be noted that in the first two steps warm-up (table 1) are two approaches. Such a number of approaches due to the need for more thorough warm-up on the small scales, given that this kind of little work leads to fatigue.
During periods by the output of the peak power, or high-speed cycles. the number of repetitions in warm-up approaches should be in the range of 3-6 . Let’s consider the example of the athlete warm-up bench press, which is performed with a weight of 220*3*3 in the period of the output peak power.
From table 2 it is seen that the lifter begins the workout by performing each approach for 6 reps. Then, approaching a work approaches, decreasing the number of repetitions and in the last warm-up approach is performed the same number of repetitions, which is scheduled for the first business approach. Such a reduction in the number of repetitions is intended to reduce the degree of fatigue of the athlete and at the same time to give enough load to warm up.
When the force frames are presses with a pause or singles, it is advisable to use a similar structure warm-up approaches, fulfilling the last 2-3 sets with the necessary pause on the chest. In previous warm-up approaches with a pause advisable to perform only the last repetition . performing rest are just touch.
Rest between warm-up sets should be in the range of 1-3 minutes. Just before working approaches, a slight increase in the duration of pauses for rest.
As already mentioned, warm-up exercises during different periods will differ. Consider warm-up approaches for the athlete who plans to perform a bench press 150 kg*20 reps in a period of improving endurance (table 3).
Within the frames to improve stamina, it is advisable to start the warm-up with approaches to 12 reps. As you get closer to a working approach may be appropriate to reduce the number of repetitions to 10 or even 8. Since in this case the athlete have to perform in your approach 20 reps in the warm-up approaches is not less than 10 reps.
Table 4 shows the situation when the athlete will have three heavy approach for 8 reps in the deadlift with a weight of 200 kg. properly executed warm-up approaches.
Table 4 shows that the last two warm-up approach is performed in the boundary for a given period the number of repetitions – 8 . This achieves a reduction of the cumulative effect of exhaustion — the athlete is coming to the main working approaches more fresh and at the same time heated.
When the scheduled weight is small, then it is advisable to further reduce the step size in warm-up approaches. For example, if the athlete is scheduled to perform the rise of the biceps with a weight of 50 kg*6*4, it will be advisable to perform two approaches with a weight of 20 kg for 6 reps, and one approach with a weight of 35 kg for 6 reps. Thus, working weight preceded by 3 warm-up approach, which perfectly solves the problem of preheating.
As already mentioned, the warm-up in any given exercise it is advisable to start with a minimum weight of 20 kg (empty barbell). When an athlete performs an exercise with dumbbells, it is optimal to follow steps 5-10 pounds for the weight of each dumbbell. So, if an athlete intends to perform, for example, bench press-wiring with a weight of 30 kg*6*4, it will be advisable to perform two warm-up approach with a weight of 15 kg for 6 reps.
It should be noted that the warm-up exercises should be done regardless of what place they are in training complex. So, even if you have previously taken a few exercises, the athlete is still required to perform a warm-up approaches. This allows not only to solve the problem of preliminary warm – up exercise with low weight allows the stressed athlete to concentrate on technique and “refresh” thus formed motor skill.
When the athlete performs the approaches to the gym, it is also important to include in the warm-up a sufficient amount of approaches. The step size in this situation it is optimal to count in the amount of 15-20 kg.
Complete and quality workout – the key to a significant increase in impact strength training. Well known is the fact that muscles after warm-up show a significant increase in power potential. In addition, a good warm-up solves the problem of minimizing injuries .