The initial warm-up in bodybuilding

The initial warm-up includes aerobic exercise for 5-15 minutes. An excellent option is to run on a treadmill or elliptical trainer, exercise bike also will be a good option. Despite the fact that your body will be tired, it will not affect the basic training. For people suffering from overweight, aerobic exercise can be increased up to 30 minutes but not sharply – smoothly within 1-3 months.

The first stage of the initial warm-up is completed. The second step should be stretching all the muscles, joints, etc.

The procedure for performing a warm-up:

• Neck - slow rotational movements of the head in different directions for 20-30 seconds, then back- forth-from side to side.
• Hands - rotational movements of clenched fists for 30 seconds.
• Rotating arms in standing position - rotational movement of hands 20 times in each direction.
• Leaning in the standing position - back and forth, from side to side with stretching, perform for 30-40 seconds. There will also be useful to perform pelvis rotational movements.

The third stage of the initial warm-up consists of 20 push-ups, sit-ups 15, 10 pull-ups. This step is mandatory, but too much is not needed.