We all work out for different reasons. It can be for losing weight, building some muscle or even just to feel better about ourselves. No matter what our goal is, one thing all these goals have in common is that they can be derailed by silly, avoidable and very frustrating injury.
So, you need to make sure that you are doing everything you can to keep body perfectly fit. If you are lifting weights, it is extremely important that you start with biceps warm up before workout.
Every day I go to my local gym, I see people walk through doors, go straight onto the machines and benches, load the bars up and start lifting without a thought of a warm-up at all. All these guys are putting themselves at serious risk of an injury, that is going to keep them out of the gym for some time and keep them away from achieving their goals.
In this article, I will explain to you the importance of warming up before a workout, and will focus on arm muscles and find out that how to warm up biceps before workout?
Importance of Warm Up Before Workout
Any expert who perform workout know the importance of warm-up, regardless the level of his/her muscle strength, lifting weights using or years of experience. There is no second opinion that warm-up will not help you to burn calories or to build muscles, but they are very important if you want to gain maximum benefit of your work out.
So, before you hit any machines in the gym or think about running, make sure you warm up your body and do a few stretches.
Increase Body and Muscle Temperature
As I mentioned earlier, warming up before a work out is the key to gain the maximum results. The reason is that a good warm-up will increase your body temperature, which is very beneficial to your muscles. When the temperature of your muscles is increased, it allows more oxygen to follow through your muscles and as a result, you will be able to contract and relax your muscles with more ease.
Ultimately, you will be able to do a vigorous workout afterward without much stress. Warming up also increases the heart rate, which gives your heart a chance to prepare for the intense work out you are going to perform later.
Less Prone to Injury
We workout because we have a goal in our mind. We want to shape our bodies according to our desire. Making up a mind to do a workout itself is a big challenge. You have to take out time from your busy routine in order to go to the gym and don’t forget the fee you have to pay for the gym.
Now imagine that you have done everything in order to attend the gym faithfully but after a week or two, you get an injury that will not allow you to do any sort of workout for another month or two. What a heartbreak that will be.
(In this website it will not only guide and learn you how to transform your body shape of each muscles at your home, but also how to protect you by avoid any injury if you follow the warm-up or stretches instructions of each muscle)
This is where warming up is of sheer importance. Warming up before a workout will not only increase your muscle temperature but it will also help you improve the muscle elasticity and allow for efficient cooling. All this will make sure that your body is less prone to injury and keeps you working out until you reach your goals.
It Can Help You Mentally Prepare yourself
It is quite possible that when you jump straight into the workout, you might not get your rhythm right and you end up leaving the exercise early. The reason is that your body and mind both are not synced together.
Warm-up will give you the time to think about what you want to do for the planned next workout and this will help you prepare yourself mentally and physically. As a result, you will be able to perform all the exercises quite easily, even when the work out becomes intense.
Warm Up Improve Flexibility
Stretching is something that should be done in addition to the warm-ups. Stretching helps in increasing blood flow to your muscles, and it plays a vital role in increasing the flexibility of your muscles. Having flexible muscles is always a plus if you want to execute a proper successful workout. But keep in mind, stretching should only be done after you have completed the warm-ups. Because stretching without a proper warm-up can lead to muscle injuries.
Heavy Training Would Be Done with More Ease
If you are aiming for some heavy gains, you will have to go for some heavy lifting. As we all know, “No pain, no gain”. But you should not be doing any heavy lifting before you have had done some warm-up. Warm-up will help you loosen your joints and make sure that your body is all set to tackle the heavy exercise equipment’s, thus, making you less prone to any injury.
Warm Up Biceps Before Workout
If you want to prevent any injury, make sure your biceps warm up before workout. You might think that it will take up your important time, but we would not put so much stress on something if it was not important. Lack of warm-up can lead to bicep rips and tears which we assure are very painful. If you want to build stronger and bigger Bicep Muscles, a proper bicep warm-up is vital to keep yourself away from injury.
Now, you must be thinking, how you can warm up biceps before workout. It’s not any rocket science, the following steps will explain to you everything you need to know, to insure muscle readiness for your next workout and to avoid any exposure to injury:
Before you plan on warming up your biceps, you need to adjust the temperature of your entire body and get the blood in your veins flowing. For this do any kind of cardio, either walk briskly or jog for five minutes. Now once your body is a bit warm, it’s time to warm-up the bicep muscles.
Rowing Machine for Warm Up
Using rowing machine for Warm up is one of the best ways to warm up biceps before workout. Get ride on a rowing machine and set its resistance to low or medium. Now start rowing exercise but make sure you concentrate on extending and pulling your arm slowly in the beginning. Do this for 5 minutes.
Explore types of Best Rowing Machines, benefits value and instructions of how to use.
Get a hold of a barbell and grasp it with your palms up. Now stretch your arm straight in front of your chest and curl them up towards your chest. Repeat for at least 8 times for 4 sets. Take 15 seconds rest in between.
Below routine exercise will guide you of how to stretch biceps?
Wall Stretch for Biceps
As the name suggests, you would need a wall in order to target your biceps muscles. You can stretch different areas of your biceps by simply adjusting the position of your hand, either moving your hand higher or lower.
To start, place the palm of your hand on a wall. Once you are in contact with the wall, stretch your arm at its full length, so that your body and arm is making an angle of 45 degrees. Now slowly turn your body away from the wall until you start feeling some stretch in your biceps. Repeat 10 to 15 times.
Standing Biceps Stretch
This is one of the simplest stretches for biceps that you can do anywhere. While this stretch also targets your muscles in the chest and shoulders, but by adjusting the height of your hand and angle of your arms, you can very well stretch your biceps muscles.
Start by standing straight with your hands interlocked behind your back. Now once you are set, start lifting your hands up until you feel a slight stretch in your biceps. Continue till you feel a bit uncomfortable. Now slowly come back to the original position. Repeat for 10 to 15 times.
Doorway Stretch for Biceps
To start with, stand straight in a doorway. Put the palm of one hand on the doorway at about waist height, hold it softly and stretch your arm at its maximum length. Now take one big step forward with the leg that is on the same side of the arm that you are stretching against the doorway. Start bending your knee and shift all your weight forward till you feel a stretch in your biceps.
Hold the position for 5-8 seconds and slowly come back to your original position. Repeat for 5 to 8 times.
When you combine your workout routine with a decent warm-up routine, the results are going to be phenomenal. If you warm up biceps before the workout, you will not only feel more energetic during your workout but you will also feel less sore, even after an intense workout session.
In this article, we have provided everything you need to know about warming up your bicep muscles. We also listed some benefits you are going to get if you warm up properly. So, we hope that from now on, you will not skip any warm-up before your training session. Be safe, stay healthy and fit.