what is the best warming up type?

[imabetanumale]

not only by doing a good work but by time efficience

cardio for overall body
elastic bands for the muscle you will work
same exercise but lower weight and higher reps far from failure

 

[-=t3rm1n4t0r_2005=-]

For time efficiency do the target exercise for 2-3 warm-up sets. I usually do 5 reps @ 50%, 2-3 reps @ 80%, or something like that, sometimes I throw in 6-10 reps @ 30% if I'm not used to the movement.