Adapt the heating to bodybuilding sessions is something necessary and effective. The warm-up must evolve depending on the muscles to be worked. You can heat only those that are going to be requested, but you have to do it completely, that is, both the muscles primary as well as secondary. It is about matching the intensity of the warm-up with that of the session. If the drill that are going to run are demanding, you have to prepare accordingly.
Warm up progressively. You have to start gently, doing a little cardio, and then move on to movements more specific to wake up the muscles. As the body warms up, the intensity must be increased. It is about progressing at the speed that best suits you, without trying to go too fast to avoid damage, while maintaining a effort stable enough not to get cold. At the end of the warm-up, you should perspire slightly.
Take advantage of heating to work the weak points. It is about correcting errors, and improving the execution technique of certain movements. For example, the position of the back, hips and knees, or shoulders when doing, for example, lifting weights on an incline bench.
In any case, one should not go too far. It is a transitional stage between rest and sitting, that is why the heating it must prepare for the effort that is advertised, and not replace it.
Once finished, it is chained directly to the SCHEDULE. It is not advisable to take any kind of pause, since it is important to conserve the acquired heat, since otherwise the benefits of heating would be lost.
The Stretching during warm-up are necessary, especially if you debut in fitness. For those who want to perform some movements, it is recommended to wait for the end of the warm-up, once the muscles are warm, just before starting the session specifically said.
It is about limiting Stretching static to the strict minimum, with a few light movements, held only for several seconds. If you go too far, they reduce the reactivity of the muscles.
The ideal are Stretching dynamic, better adapted to the preparation for the effort. In any case, it is not advisable to exaggerate the amplitude of the movements that are carried out, since there is a risk of overstretching a músculo and therefore hurt yourself.