The importance of warm-up for protection from injuries bodybuilding

COLD MUSCLES ARE TIGHT MUSCLES. Tight muscles often lead to fatigue,
soreness, injury, lack of mobility, and even a reduction in the muscle symmetry you
are trying to achieve. Warm, flexible muscles are muscles ready for work. Good
flexibility allows a muscle to lengthen and the joints to operate through a full range of
motion. When muscles are elastic, your posture improves and you breathe deeper,
sending more oxygen-rich blood to your muscles and brain. That’s everything a
bodybuilder in training needs. So, never jump into a workout without doing a proper
warmup. You’ll get a better workout if you do, and you’ll significantly reduce your
risk of injury.
No matter which workout split you choose, begin each workout by preparing your
muscles. On the following page are three of my favorite warmup routines. In addition
to common dynamic stretches, I always incorporate some myofascial release moves
into my warmup using a high-density closed-cell foam roller, so I’ve built roller
exercises into the three sample warmups. A foam roller is an amazing tool for
bodybuilders because the self-massage quickly forces warming blood to the muscle
tissues and helps to elongate muscles. You can also use the foam roller whenever you
feel tight and sore. Here are the warmup exercise lists. Detailed instructions on how to
do each move start on

SAMPLE WARMUP 1

EXERCISE TIME OR REPETITIONS
Foam Roller Calves 30 seconds
Foam Roller Iliotibial Band 30 seconds
Foam Roller Glutes 30 seconds
Foam Roller Lats 30 seconds
Foam Roller Pecs 30 seconds
Supine Hip Internal Rotation 10 repetitions
Inchworm 10 repetitions
Sumo Squat to Stand 10 repetitions
Walking Heel to Butt 10 repetitions each leg

SAMPLE WARMUP 2
EXERCISE TIME OR REPETITIONS
Foam Roller Iliotibial Band 30 seconds
Foam Roller Adductor 30 seconds
Foam Roller Glutes 30 seconds
Foam Roller Lats 30 seconds
Foam Roller T-Spine 30 seconds
Prone Hip External Rotation 10 repetitions
Sumo Squat to Stand 10 repetitions
Walking Knee Hug 10 repetitions each leg
Forearm to Instep Lunge 10 repetitions each leg
Lateral Lunge 10 repetitions each leg
Scapular Wall Slide 10 repetitions

SAMPLE WARMUP 3
EXERCISE TIME OR REPETITIONS
Foam Roller Calves 30 seconds
Foam Roller Hips/Quads 30 seconds
Foam Roller Glutes 30 seconds
Foam Roller Lats 30 seconds
Foam Roller Pecs 30 seconds
Prone Hip External Rotation 10 repetitions
Side-Lying Thoracic Rotation 10 repetitions each side
Quadruped Thoracic Rotation 10 repetitions each
Sumo Squat to Stand 10 repetitions
Inchworm 10 repetitions
Bent-Over T-Spine Mobility 10 repetitions each side