Warm-Up Exercises for Bodybuilding & Weight Lifting

Video Transcript

"This is Mehul Ramchandani and Rahji on behalf of expertvillage.com and we will be discussing with you the various techniques of warming up for body building. First and foremost, is you should be jogging on spot for at least one to two minutes. Finishing this, for two minutes you can switch over to jumping jacks, which can be performed for at least twenty counts. Finishing this, you switch over to shoulder rotations which will be done at least twenty times forward and twenty times backwards, and see that your elbows come and meet each other and go full stretch out. Finishing this, we switch over to the shoulder stretch which is in front of you. You hold the elbow so that this portion of your shoulders get properly stretched out. Apart from this, you go over to the other stretch and that is called over-head shoulder stretch. And here, you are going to hold the elbows and pull the elbows into this direction so that all your triceps and this region of the shoulders get properly stretched. Last and final stretch is going to be behind the rear shoulder stretch. Here, you are going to bend forward so that along with the shoulder stretch and bicep stretch you continue stretching your hamstring and your calves and your lower back also. Finishing this, we switch over to the neck and Scalene, where you turn your head to the right side in all so that the Sternocleidomastoidius muscle of your body gets properly stretched. This can be repeated on to the other side. Apart from this you go on to the other stretch that is sidewards bending stretch. Here again these muscles of your neck get stretched and this can be helpful in avoiding various and major injuries in body building. Apart this last stretch for the neck is bending forward so that the rear muscles of the neck get stretched. Last, is this that you stretch forward, backward so that this muscle of the neck gets stretched. Finishing this, we switch over to torso stretching, which is really important for the whole of the body. In torso stretch, take at least shoulder-width apart stance in between your hands and start stretching. This region your oblique, and here you are to breath out through your mouth. The whole back gets stretched, the whole torso gets stretched, again, you are going to repeat it for at least twenty counts. In this position, this portion of the back and hands there lets your hamstring gets stretched. Finishing this for at least ten to twenty counts, switch over to push-ups. Switching over from push-up...you going to do important thing is that you keep your elbows absolutely perpendicular to the ground. This portion of your body should be floating in the air. Finishing push-ups for at least 50 to 60 counts, we switch over to squats, which is a very important exercise for your legs. Keeping...Keeping at least shoulder-width apart stance in between your legs, or what is one-foot stance in between your legs. You go down. Breathing in, you go down, and then you stay in this position for at least for a second or two, and hips and knees should be aligned and perpendicular up, horizontal to the ground. The last and the final exercise for warm-up is the pull-ups. Take at least a shoulder-width stand in between your hands, and breathe in and pull yourself up. Go maximum so that these muscles, back muscles get completely corrected and then come down slowly so that you put a stress on to these muscles, and completely stress your back. This is enough warm-up techniques for body building."