#notes #warmup

點解要warmup?
- 好多研究都講人體有一個做運動既"最佳體溫"，即係身體要興興地先可以提高效能同冇咁易受傷
- Jeff Nippard 本書就講重點其實係增加Muscle Activation: "The goal is to always be very mindful about what muscles are
contracting and what movement that contraction is creating."
- 即係熱身果陣都唔hea得 要感受到活動緊既果part肌肉 準備好chur爆佢

Templates
- Powerbuilding 2.0 本書有兩個warmup routine
1. General warmup
- 適合大部分workout用
- 呢度好多招本身我都未聽過但睇兩睇原來濕碎野黎 (可能我新手):
- Prone trap raise: 心口痴住bench 前後倒轉做既incline bench fly
- Standing glute squeeze: 單腳企 另外隻腳微微鬆起 谷實patpat (glutes)

2. Pyramid warmups
適合大部分primary exercises (squats, deadlift, overhead press, bench press)
- 其實即係講由空bar做3-4set 熱身組
- 每組就加多每邊一餅直到你既目標訓練重量 不過我相信加幅就因人而異啦...