Warm Up Before Strength Training

Inhibition of the nerve centers - a precondition flow recovery processes, and the more pronounced inhibition than the faster the recovery. The general principle of a combination of different exercises with each other as follows: it is necessary to alternate with each other on a variety of exercises (opposite) muscle groups.

Exercises for the muscles of hands should be alternated with exercises for the leg muscles. Exercises for abdominal muscles must alternate with exercises for back muscles. Series of exercises on the hands and feet should be alternated with a series of exercises for the muscles of the body and vice versa. This combination of exercises will allow the body to move a much greater load at a lower magnitude of fatigue.
Click to Learn more:  http://generalhealthblog2014.blogspot.com/2014/03/muscles-that-are-poorly-and-rarely.html

Warm up before strength training - Power load is pretty traumatic form of muscular activity, so it must necessarily be preceded by a thorough workout. Properly conducted workout will not only reduce the risk of injury, but also to perform in training a large load at a lower degree of fatigue.
Very good exercise, which can be used in the general part of the warm-up, is a 10-15 minute run with moderate or high intensity (at a heart rate of 130-150 beats per minute). Running can be replaced by any other type of activity that can be carried out continuously with the appropriate heart rate for 10-15 minutes ( bike riding , boating (on the simulator), climbing on a step , jump or dance moves , moving or racing games.)
For more about muscle building: http://healthprescriber.tumblr.com/post/80967607425/muscles-that-are-poorly-and-rarely-reduced