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Do a Proper Warm Up before you start Weight Lifting
It is important to warm up before beginning your workout for two main reasons:
Here are a few quick reminders of why you should do this.
Muscles respond better to exercise if they are properly prepared for the coming workload. Warming up increases blood flow to the muscles and lubricates the joints because the fluid surrounding them becomes less viscous so the joint can move more smoothly and efficiently. At rest, muscles receive only about 15% of your total blood supply, but during exercise the requirement for fuel and oxygen sharply increases and they may need up to 80% of the total blood flow to meet the demand. Obviously, it takes time to re-route the blood, and this cannot be achieved efficiently if you omit the warm-up and start exercising vigorously.
Warming up also improves the elasticity of the muscles, enabling them to work harder, more efficiently and for longer before they fatigue, as well as allowing nerve impulses to be transmitted faster.
Finally, warming up also prepares you mentally for the work ahead; it increases your arousal level and motivation. Performing one or two warm-up sets with light weights acts as a mental rehearsal and means that you can perform your subsequent heavier sets more effectively.
The time taken on this part of your workout depends to a large extent on the temperature of your surroundings - the cooler the environment, the longer it will take to raise your body temperature. Your warm-up should include the following three components.
Here are different exercises for almost all the parts of your body.
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