I believe that many people know the importance of warming up before exercise, but in the gym, most of the warm-ups are "fooling" warm-ups-even doing heavy squats, bench presses, deadlifts, and casual running. , Kick your arms around, even if the warm-up is over. There are even older brothers who "do not warm up, but do it directly" in order to grab equipment.
Not warming up or not warming up enough for exercise will not only affect the performance of the squat bench press and deadlift training (decreased strength, decreased endurance, accelerated fatigue), but also greatly increase the chance of injury.
But what kind of warm-up is considered a qualified warm-up? A set of seemingly simple but scientific warm-up consists of four components, commonly known as the "RAMP Principle". RAMP is the English acronym for the four components.
The first step to warm up is to "raise" (R=Raise). Warming up starts with improving a series of physiological functions, such as increasing heart rate, blood flow rate, body temperature, joint lubrication and synovial fluid secretion, and breathing rate. In the traditional warm-up, jogging, brisk walking and other "sweating" warm-ups are all the first steps. All warm-ups can start with 3-5 minutes of jogging, biking, brisk walking, etc., to achieve rapid heartbeat and slight sweating.
The second step of warming up is "Activate" (A=Activate) and "Mobilize" (M=Mobilize). This step includes all the dynamic warm-up and dynamic stretching actions, the purpose is to activate the nerve-muscle connection of the target training site and increase the dynamic range of motion of the joint. Squat deadlift high leg run, back kick run, barehanded squat, etc. Use elastic band or light weight to activate the rotator cuff muscles (supraspinatus, infraspinatus, subscapularis and small circle before bench press) Muscles), slow push-ups, straight arm shoulder loops, etc., as well as dynamic stretching for the thoracic spine, hip joint, and shoulder joint mobility, all belong to this step. Dynamic warm-up can also maintain the physiological function improved in the first step, so this is also the most important step in warm-up to prevent injury.
The third step of warming up is "enhancement" (P=Potentiate). This is also called "special warm-up" in sports training, and this is the most important step to improve training performance. This step is particularly important for training that requires high impact and explosive power. Specific warm-ups are carried out for the action chain and action patterns involved in the action to achieve the purpose of "enhancement". It is also called the "warm-up group" in strength training. For example, before heavy bench press / squat / deadlift, use an empty bar or 45%-55% of maximum strength (45%-55% 1RM) for 12-15 light weight bench press / squat / deadlift, you You will find that your maximum strength will increase.
This is the basis of our warm-up, so how exactly should we warm-up?
Prisoner Meier gives you scientific warm-up routines for squats, deadlifts and bench presses.
Heavy weight squat/leg push:
1. Foam roller relaxes the front of the thigh, buttocks, back of the thigh, and calf for 3-5 minutes
2, jogging for 3-5 minutes
3, 15 full squats with bare hands + 15 sumo squats (squat to the end, stay for 2 seconds and then stand up)
4, run with high legs on the spot for 20 seconds + kick and run on the spot for 20 seconds
5, bare-handed squat jump 5 times
6, 50% 1RM squat 5-10 times
heavy deadlift/practice leg pull
1, foam Axis relax the front of the thighs, hips, back of the thighs, calves for 3-5 minutes
2, jogging for 3-5 minutes
3, hip bridge 15Time + single-leg hip bridge 8 times/side
4, single-leg deadlift 8 times/side
5, standing long jump 5 times
6, 50% 1RM deadlift 5-10 times
Heavy weight bench press/upper limb press
1. Foam shaft relaxes the pectoral muscles, latissimus dorsi, and lower back for 3-5 minutes
2, jogging for 3-5 minutes
3, elastic belt rotation 10 times/side + elastic belt rotation 10 times/side
4, push-up 15-20 times
5, Depth bomb push-ups 5-10 reps
5, 50% 1RM bench press 5-10 reps
