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warm up<br />
Strength Training<br />
Warm Up<br />
Fitness expert and author Matt<br />
Weik helps you limber up for<br />
a resistance based workout<br />
Getting your body<br />
ready for the<br />
workout ahead is<br />
just as important as<br />
starting your car in freezing<br />
temperatures and allowing it<br />
to warm up prior to driving off.<br />
You want the oil in your engine<br />
to warm up, to lubricate and<br />
help the engine parts move<br />
smoothly. Think of the blood in<br />
your body as oil in your car and<br />
by warming up, it helps push<br />
the blood into the muscles<br />
and prepares them for the<br />
workload ahead as well as<br />
helping to warm up your core<br />
temperature. A good strength<br />
training warm up readies your<br />
body/muscles as well as your<br />
nervous system and should<br />
follow your cardiovascular<br />
warm up. Doing this helps the<br />
muscles loosen up and become<br />
more pliable.<br />
Here are some great warm up<br />
exercises for each body part<br />
you could work in the gym.<br />
If you do full body workouts,<br />
it would be ideal to do all of<br />
the warm up exercises shown<br />
before starting your workout.<br />
Complete two warm up sets<br />
per muscle group you will<br />
be working in the gym. Work<br />
with a weight that is around<br />
50% of your 10 rep max.<br />
Complete six reps for each<br />
warm up set. Only do the six<br />
reps because you don’t want<br />
to start building up lactic acid<br />
in the muscle before your<br />
working sets of 8-12 reps.<br />
Each warm up set should be<br />
done in a controlled manner.<br />
Use a cadence of three<br />
seconds on the concentric<br />
portion of the movement and<br />
another three seconds on the<br />
eccentric portion.<br />
CHEST PRESS<br />
Lay down on the bench with your back and head in contact with the surface of the bench. Keep your<br />
feet planted firmly on the ground. Grab the weight with your palms facing away from you, using a<br />
grip slightly wider than your shoulders. With the weight above you (directly in line with the middle of<br />
your chest), slowly lower the weight towards your chest, keeping your elbows flared out. When your<br />
upper arms are parallel with the ground or slightly lower, pause and then press the weight back up<br />
squeezing your chest throughout the movement.<br />
| PT YEARBOOK 2016 | WWW.PTMAGAZINE.CO.UK<br />
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