One of the main muscles that men and women are proud to build is the biceps, but before that it is necessary to make sure to warm up biceps before start our Workout.
We all workout for different reasons. This could be our reason for lose weight, build some body muscle, or even feel better about ourselves. Regardless of our goal, one thing all of these goals have in common is that they can be derailed by a silly avoidable and very frustrating injury.
So, you need to make sure that you are doing everything you can to stay perfectly fit. If you lift weights, it is extremely important to start by warming up your biceps before your workout your arms.
Every time I go to the local gym, see people walk through main doors, go straight to machines and benches, grab bars or dumbbells and start lifting without ever thinking about warming up. All of these guys are putting themselves at risk of injury, and that will keep them out of the gym for some time and keep them from achieving their goals.
In this article I will explain to you the importance of warming up before workout, I will focus on the muscles of the arm and how to warm up the biceps before workout?
The Importance of Warming Up the Biceps Before Workout
Any expert who perform the exercise well, knows the importance of warming up no matter how level he or she is lifting weights with years of experience. There is no other opinion that warming up will not help you burn calories or build muscle, but it is very important if you want to get the maximum benefits of your workout.
So, before you hit any machine at the gym, at home or consider running, make sure you warm up and do few stretching for the muscles, the benefits:
Increase Body and Muscle Temperature
As I mentioned earlier, warming up before workout is key to maximizing results. The reason is that a good warm-up will increase your body temperature, which is very beneficial for your muscles.
When the temperature of your muscles increases, it allows more oxygen to pass through your muscles and as a result, you will be able to contract, build and relax your muscles more easily.
Eventually, you will be able to perform a vigorous workout afterwards without too much stress. Warming up also increases your heart rate, giving your heart a chance to prepare for the intense workout you’ll be doing later.
Less Prone to get Injured
We train because we have a goal in mind. We want to shape our bodies to our desire. Making up your mind to do the exercise itself is a huge challenge. Take some time out of your busy routine in order to go to the gym and don’t forget the fees 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 will have an injury that will not allow you to perform any kind of exercise for another month or two. What a heartbreak that would be.
(On this website, It will not only guide and learn you how to transform the shape of your body for each muscle in your home, but also how to protect yourself by avoiding any injury if you follow the instructions to warm up or stretch every muscle).
This is where the warm-up is extremely important. Warming up before exercise will not only increase the temperature of your muscles, but will also help you improve muscle flexibility and allow for effective cooling. All this will ensure that your body is less prone to injury and keep you exercising safely until you reach your goals.
It Can Help You Prepare Mentally for Yourself
It is quite possible that when you jump straight into your workout, you may not get your rhythm right and end up leaving your workout early. The reason is that your body and mind are both out of sync.
The warm-up will give you time to think about what you want to do for your next planned workout and will help you prepare mentally and physically. As a result, you will be able to perform all the exercises quite easily, even when the workout becomes intense.
Warm Up Improve Flexibility
Stretching is something to do in addition to the warm-up. Stretching helps increase blood flow to your muscles, and plays a vital role in increasing the flexibility of your muscles.
Having flexible muscles is always a plus if you want to perform a proper successful workout.
But keep in mind that stretching should only be done after you have completed warmed up. Because stretching without a proper warm-up can lead to muscle injuries.
Heavy Training will be Made More Easily
If you’re aiming for some big wins, you’re going to have to do some heavy lifting. As we all know, “No pain, no gain”. But you shouldn’t do any heavy lifting before doing some warm-up.
Warming up will help loosen up your joints and make sure your body is fully prepared to handle heavy exercise equipment, leaving you less vulnerable to any injury.
Warm Up Biceps Before Workout
If you want to prevent any injury, be sure to warm up your biceps before exercising. You might think it would consume your important time, but we wouldn’t put too much pressure on something if it wasn’t important.
Lack of warming up can lead to biceps tearing which we assure are very painful. If you want to build stronger and bigger Bicep Muscles, a proper biceps warm-up is vital to keep yourself away from injury.
Now, you must be thinking, how can you warm up your biceps before a workout. It’s not rocket science, the following steps will explain everything you need to know, to ensure your muscles are ready for the next exercise and to avoid exposure to any injury:
Cardio Training
Before you plan to warm up your biceps, you need to set your whole body temperature and get the blood flowing in your veins. To do this, do any kind of cardio, either walking briskly or jogging for five minutes. Now once your body is a little warm it’s time to warm up your biceps.
Rowing Machine for Warm Up
Using a rowing machine to warm up is one of the best ways to warm up your biceps before a workout. Ride on a rowing machine and set the resistance to low or medium.
Now start the rowing exercise but make sure to focus on extending and pulling your arm slowly at first. Do this for 5 minutes.
Explore the types of Best Rowing Machines, their benefits, value and instructions on how to use them.
Barbell Row
Get an barbell and hold it in the hand with your palms up. Now stretch your arm straight in front of your chest and curl it toward your chest. Repeat at least 8 times for 4 sets. Take 15 seconds of rest in between.
How to Stretch your Biceps?
Here are the exercises routine that will guide you how to lengthen the biceps muscles?
Wall Stretch for Biceps
As the name suggests, you’ll need a wall to target your biceps. You can stretch different areas of the biceps by simply adjusting the position of your hand, either moving your hand higher or lower.
To get started, place your palm against the wall. Once you’re touching the wall, extend your arm to its full length, so that your body and arm make a 45-degree angle.
Now slowly turn your body away from the wall until you start to feel some stretch in your biceps. Repeat 10 to 15 times.
Standing Biceps Stretch
This is one of the simplest biceps stretches you can do anywhere. While this stretch also targets the chest and shoulder muscles, by adjusting the height of your hand and the angle of your arms, you in addition, can also stretch your biceps muscles.
Start standing straight with your hands interlocked behind your back. Now once you are set, start raising your hands until you feel a slight stretch in your biceps. Continue until you feel a little uncomfortable. Now slowly return to the original position. Repeat 10 to 15 times.
Doorway Stretch for Biceps
To get started, stand straight in the doorway. Place the palm of one hand on the entrance at about waist height, gently grab it and extend your arm at its fullest length.
Now take a big step forward with your leg on the same side of the arm you are stretching against the doorway. Begin by bending your knee and shifting all of your weight forward until you feel a stretch in your biceps.
Hold this position for 5-8 seconds and then slowly return to your original position. Repeat 5 to 8 times.
Final Thoughts
When you combine your workout routine with a decent warm-up routine, the results will be phenomenal. If you warm up your biceps before exercising, you will not only feel more energized during the workout but will also feel less sore, even after an intense workout session.
In this article, we have given you everything you need to know about warming up your biceps. We’ve also listed some of the benefits you’ll get if you warm up properly. So, hopefully, from now on, you won’t skip any warm-up before your actual training session. Be safe and stay healthy and fit.