The Importance And Role Of Warming before Body Building Session

The warm-up is a low-intensity activity that should never be absent during your sport session, it is used to heat the body to prepare the heart and muscles for the effort.

Maybe we find that it's pretty boring to stop for a moment on the cardio machines and that we feel like we're wasting our time and energy before we even start the program of the session. You want to be healthy during the session Do not go over the warm-up as this is the best way to prepare your muscles and joints to the right conditions before the session to reduce the risk of injury.

WHAT IS THE PURPOSE OF THE WARMING UP?

Besides warming up is a method of getting ready before the effort,

It is important for many other reasons:

• By activating the blood circulation, it is used above all to raise the body temperature for a few degrees (39 °), which will put your muscles, tendons, and nervous system in the best conditions.

• It prepares the cardiovascular, nervous, respiratory and musculoskeletal system.

• It allows to enter the sporting game and to connect psychologically with the sports activity.

• And the most important thing is that it allows in the first place avoiding unexpected injuries.

WHEN TO WARM?  FOR WHAT PERIOD?

The purpose of the warm-up is not to force or lose energy before starting the sporting activity. It is therefore advisable to warm up by practicing a few small exercises for a short time that does not exceed 15 minutes before the session.

What are the types of warm-ups?

There are two types of warm-ups, the general warm-up where you prepare your body in general by practicing activities such as brisk walking, jogging at moderate speeds,

Jumping rope if not using cardio machines.

Otherwise, prepare your body in a more specific way based on the part that will be worked during the session.

The AGE:

It is recommended to warm up slower if you are old. Please do not exhaust yourself and lose your energy before starting your session.

By practicing a longer warm-up, you risk losing your resources by decreasing energy stores, which will transform your bodybuilding session into a cardio-training session.

In addition, it is not advisable to wait a long time after warming up it will decrease the effect of the warm-up.

Example of a warm-up for bodybuilding:

We offer you a complete general warm-up for your bodybuilding session that will put your body in the best conditions before starting your program

• Jumping rope: around 5 min of jumping rope of different types.

• Rotations of the wrists, shoulders, ankles and pelvis

• Stretches back, biceps, back legs, lumbar

• 10 to 20 squats

• 30 to 50 jump jumps

To conclude this chapter on warm-up, we all have to gain by warming up before training, both at the level of health and on the physical.

Body Building program for beginners

You are Beginner and you are looking for what is the best program to follow to achieve the best results in the shortest time! Therefore, you are in the right place.

In general, in the bodybuilding world there are two ways to follow a successful program.

Firstly, we have what we call full-body where the whole body is exercised in the bodybuilding session by doing 2 to 3 sessions per week.

Secondly, we have a technic called Daily Split.

This technique consists in dividing the exercises over several sessions (eg: first day of the chest and shoulders, second day back and shoulders and abs, third day rest, fourth day legs and calves, fifth day biceps and triceps, sixth day rest).

As you are a beginner and you are looking for the best program to follow, we advise you to follow the day split program.

Why choosing the split program?

By following an exercise program throughout the week, you will avoid unexpected injuries as well as muscle stress and you will achieve the desired results as soon as possible.

Note: A beginner must concentrate on mastering the techniques of exercises and muscle development before looking to increase the mass.

Here is the complete program of Day split program that we propose for a correct start in the world of bodybuilding:

Your week will be divided as follows:

Day Of The Week	Worked Muscle
Day 1	Chest/Shoulders/Abs
Day 2	Back/Shoulders
Day 3	Day off
Day 4	Legs/calves
Day 5	Biceps/Triceps
Day 6	Day Off
Day 7	Day Off

Warm-up before the session:

* Do 5 to 10 minutes of cardio (bikes or mats)

* Do 10 to 15 repetitions of each exercise at low masses before starting

What will be my goal and how to divide my session?

* Concentration: 75% technical gestures / 25% masses

* Moderate charges

* Duration of the session: about 40 to 50 minutes

* Rest time between sessions: 2 min

* Duration of the program: 1 to 6 months maximum

Here is your beginner bodybuilding program:

Session 1: Chest / Shoulders / Abs
Exercise	Number of Series	Repetitions
Bench press	4	12
Inclined Bench press	4	12
Chest fly	4	12
Shoulder press	4	12
Dumbbell military press	4	12
Rowing menton	3	12
Crunch	5	Max
Twisted crunch	3	Max

  

Session 2: Back/Shoulders
Exercise	Number of Series	Repetitions
Front Lat pulldown	3	12
Back Lat pulldown	3	12
Bent-Over Barbell Rows	4	12
Seated cable row	4	12
Lateral raise	4	12
Seated dumbbel soulder press	4	12

Session 3: Legs / Calves
Exercise	Number of Series	Repetitions
Squats	4	12
Leg press	4	12
Deadlift	4	12
Calf raise	4	12

Session 4: Piceps / Triceps
Exercise	Number of Series	Repetitions
Curl EZ bar	4	12
Standing cable curl	4	12
Dumbbell concentration curl	4	12
Close-grip Bench press	4	12
Overhead Triceps Extension	4	12

After taking this program for a few months, you will be ready to look for another goal and other programs such as mass gain to be more massive or the dry mass program to develop your mass without too much fat.