The heating(warm-up) in body-building

The heating is an activity of low intensity, compulsory for all the sportsmen. He has to be part of your body-building. Often neglected or reduced at least, the followers who do not warm up are many. This one-two-thirds of the first practicing muscle development exercise.
It is true that it is rather boring to settle one moment on the machines of cardio, we have the impression to waste his / her time and his energy while the cast iron waits for us.
But if you hold your health, do not jump the heating, he is essential and you have to win everything at it.
We distinguish the general heating of the specific heating. We can warm our body in a general way by means of activities as the walking

It is of use to what the heating :

The heating (warm-up) is important for several reasons in which clauses (head teachers):

-He allows especially to reduce the risk of wounds and to increase the muscular performances.

-He can especially reduce the risk of wounds and increase muscular performance

(39 ° c), by activating the blood circulation. Grace (favor) has this rise of temperature, muscles, tendons and the nervous system will be put in the best conditions.

-Cardiovascular system (heart, arteries), respiratory (lungs), nervous (tendons, SNC) and musculo-scrawny (muscles, joints) has a stronger activity.

-It is a good idea to get a good idea of what to do. Often, at the beginning of his (her, its) session, we still think in his (her, its) day or of its problems. The heating (warm-up) and then to concentrate psychologically

-What we make then?

Already the heating (warm-up) must be progressive, and we have to increase the rhythm gradually. He has to last about 15 minutes but it depends on the intensity of the activity and on the other factors which are evoked more low.

As a result of a good warm-up, we have a light sweating and a sensation of heat on the skin. We can possibly take his (her, its) pulse to verify. We recommend a heart rhythm to 120 pulses per minute.

Other factors (mailmen) intervene and must be taken into account as:

-time and temperateur:

If it is cold (winter), the heating (warm-up) will be longer because we will put put more time (weather) to raise (to bring up) the body temperature. It will also be necessary to adapt its clothes to remain hot. For example, certain weights rooms are so much little warmed the winter when it is necessary to entrainer in pullover. Attention not to undress you to strip to the waist during your session when the time (weather) is fresh (cool), you go to cool fast and to be made can be bad (spasms, stiff neck).

If it is warm, the heating (warm-up) will be less long. We will have to protect themselves in this case from the sun and from its misdeeds if we are outside, and also to think of hydrating well.

If it is raining, clothes will have to protect you. It is better to warm up in this case inside.

-THE HOUR OF THE SESSION:

The hour of the training of body-building has an influence on the heating (warm-up). It is more necessary to warm up if we train in the morning for the awakening (alarm clock) or after the nap.

-ÂGE:

The heating (warm-up) will have to be even more progressive if you are old.

Attention on the excess! A too long or too intensive heating (warm-up) can begin (affect) the resources by decreasing the energy stocks and by producing waste. It becomes a session of cardio training and we find ourselves then emptied and incapable to lead his (her, its) program of forward body-building.

It is also necessary to watch not to wait too much after its heating (warm-up) because after a while the effects of the heating (warm-up) decrease. Then be not too much lying about (do not dawdle)!

-Stretchings as heating (warm-up)?

It is necessary to warm up before stretching. Without heating (warm-up) muscles and ligaments are cold and the risk of wound increases.

As for the heating (warm-up), the exercises of softenings (limberings up) will have to be progressive. Once the finished heating (warm-up) pass in stretches. Some movements will be sufficient and we will keep (guard) the big person (main part) of the work of stretch rather than the end of the session of body-building.