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Use Dynamic Warmups to prepare for your workout



There was a time when a lifter went to the gym, did some shoulder rolls to loosen up, crack his ankles, and start benching. This time is over now, and the protocol is likely to hurt all lifters on the shoulder injuries.

We Understand It – If You Want to Exercise, You Do not Want to Do a Whole Yoga Routine Before You Come to It Touch a barbell. If you do not warm up, this can be very expensive, both in terms of session security and effectiveness.

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A dynamic warm-up will make you move in a similar way to the exercises you are planning and prepare you for the tasks ahead. Other types of warm-up, such as. For example, a light treadmill that allows you to break a sweat, or static stretching (stretching and holding a muscle) can increase core temperature and help you relax without, however, preparing your muscles and joints, and the nervous system, around weights to lift. A good dynamic warm-up includes aspects of cardiovascular training, strength, flexibility, and strength, and can be done in minutes – without losing your enthusiasm or making you look stupid.

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Men's Health

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A Comprehensive Compendium of Fitness Knowledge can be found in Men's Health Encyclopedia of Muscle : The band is full with training routines, helpful training tips, and definitions for just about any term in the gym you've ever wanted to know.

How to do a dynamic warm-up

If you have 5 minutes, go to the treadmill or trim wheel and walk at a moderate pace on a slope or pedal. This just helps raise your core temperature and help you sweat when the body is hot, "says coach Sam Pogue, which is a particularly good idea if you're the first to train in the morning or on a cold day To warm muscles directly, locate the stretch area or other open space and take a foam roller or other self-myofascial release tool.

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Start rolling around your hips specifically to your tensor fascia latae, a muscle that lies on the side of your hip and extends halfway up the thigh, and your piriformis, which is located behind your glutes, about half way between the side of your hip bone and You will know when you found them because they are tender (especially your piriformis) In Pogue, these muscles are "chronically tense" due to excessive sitting in almost every person. They also play an important role in keeping the pelvis in the correct position during the exercises. Therefore, it is important that they relax and are able to move better before starting to exercise.

Next, roll out your mid-back (thoracic spine). If you're sitting at a desk all day, it's certainly tight, and that limits your ability to perform various movements safely and efficiently, including pushing, pulling, or twisting that you've planned for your workout.

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Roll the length of these muscles slowly up and down and spend 30 seconds each. Linger in areas that feel particularly tender, breathe deeply, and slowly let go to encourage greater relaxation: If your hamstrings, quads, lats, or other areas are particularly tense, you can roll them out, but Pogue warns them. This has a relaxing effect the body and regulates your nervous system into a parasympathetic state. This is the mode called rest and digestion – the opposite of fight or flight – in which your body wants to recover. In other words, to keep up to date and speed up your workout, you should save yourself from playing the roles and only release tension in the tightest areas. If you do too much, the headspace required to attack the weights will be removed, and you may actually become drowsy.

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Continue to Mobility

At this point you can move. The term mobility refers to your ability to control your body through the ranges of motion that are available to you in a particular movement pattern. It's not the same as flexibility, which means you can guide your joints through a certain range of motion, but you can not necessarily control your body in that area. Imagine it this way: If you can squat until your butt touches your calves with perfect shape, you have great mobility. When your chest falls forward, the lower back is round and your heels are lifted off the ground, you only have some flexibility in your thigh muscles. To develop mobility, you need more than just stretching. You need exercises that force you to stabilize some body parts while others are moving.

Pogue recommends the following ultraminimalistic exercise routine, which can be found in the Men's Health Encyclopedia of Muscle which offers one exercise per exercise large common complex. These exercises not only prepare you to go through the ranges of motion that you use in your training, they also serve as ratings.

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" Remember to check in and see what your body feels like, "says Pogue, depending on how you feel about it moving and feeling which movements feel smooth or uncomfortable, you can adjust your on-the-spot training for best results while reducing movement speed. "It can be bench press, but if you find that your elbows feel like crap Instead, use dumbbells or forgo pressure. "You can also use this series before any cardio you do, and off-days to further enhance mobility.

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Guide For each exercise, do 5 to 10 repetitions, unless otherwise stated, any standing movement from a neutral position: Stand hip-width apart with your feet, e a slight knee flexion and shoulders back and down – think of the proud breast. Stand up and actively reach for the floor with your fingertips. Store your coccyx so that your pelvis is parallel to the floor, and rest your core so that your ribs remain down (do not flake off). Pull your neck back so that your head is aligned with your spine – your chin should not protrude.

The EOM Dynamic Warm Up

Spinal Wave


Flip forward hips that reach to the toes. Let your head hang hard for a moment. Push your knees forward and put the tailbone under you while you roll back up and stretch the spine bit by bit. Close your neck to look up. That's a repeat.

Neck Roll

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Roll your head in large circles and make sure that you are in neutral position with the rest of your body at the same time. Do all your reps in one direction and then switch in the other direction.

Overhead Arm Circle

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			<span class= Mitch Almond

Reach your arms with your thumbs up – imagine remote controls In each hand, your ribs want to flare up, so pull them down. Your elbows will want to bend, so stretch them out.

Start making circles with both arms as if you were a cowboy swinging a lasso for 30 seconds in one direction, then change direction. " These will burn, "says Pogue, and that's exactly what you want, with the goal being to tire the upper traps a little, so that the lower traps hold shoulders in a safe, stable position that can be better activated when lifted: the upper traps become extremely tense when sitting at the desk and using a cell phone, and the circles are far enough away to restore the balance of the upper back muscles.

Armscrew

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			<span class= Mitch Almond

Grasp with your arms out and twist one arm forward (counterclockwise) Turn your head back to the rearward rotating Arms, change arms, grasp with your hands, and imagine yourself trying to hold two ropes that pull you in opposite directions, breathe deeply as you unwind, and change directions, and let go Punch it out as you turn. "Think about it as if you were wringing a towel out," Pogue says. You'll feel your rotator cuffs start to burn.

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Mitch Almond

H Keep your arms 45 degrees ahead while holding your shoulders back and down. Keep your fingers crossed as if you were riding. Start making circles with your elbows, and bring your thumbs up so that they point back to your face and then away from your body. Do your repetitions and repeat the process in the opposite direction. Remember to keep your breasts proud.

The elbows bend and stretch, so we do not remember making circles with them, but when the fasciae that act on the elbow joints become tight, as is often the case with repeated presses, pulldowns and rows "This may cause elbow pain" Her elbow does not rotate, but the fascia around him, "says Pogue," and this fascia takes up a lot of load. " When you're fighting tennis or golfing elbows, elbow rings can provide immediate relief.

Bent knee swing

Hold the support bar of a power rack or other stable object for stability. Hold your pelvis up and swing one leg forward and back, with your knee bent 90 degrees. Run the entire range of motion in each direction and keep the movement in one plane – do not let your leg drift away from the body. Repeat this on the other leg.

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Straight-Knee Swing

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<p class= Führen Do the same exercise as described above, but your leg is straight, so you feel a stretch in your thigh muscles as the leg goes forward Bend your knee as if you were doing a thigh muscle while your leg is swinging back and forth is in line with the other leg 19659036] Lateral Leg Lift
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			<span class= Mitch Almond

Lift one leg with your toes forward and your ankle inward line with your lower leg, stand up and hold the position for 30 seconds, then change your legs. if your leg starts to fall, but try to keep it up – do not let it fall completely. Avoid leaning away from the raised leg.

Seated T-Spin Rotation

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<p class= Lower on the floor and stretch both legs in front of you Raise your arms to your sides and bend your elbows so that your ankles meet in front of your chest without bending your knee, turn your trunk as far to the left as possible, take a deep breath, release it and let it go Outside Then stretch your left arm behind you and grab the wall, hold up for a second while sitting, then return to the starting position Repeat the process on the other side Do three reps per side which needs to be done last, because it affects the neck, back, shoulders, arms and hips, "says Pogue. [1 9659003] Advertising – below

Prime Your CNS

There is one more step to take ld before lifting weights (hang there!). Pogue calls it a CNS primer – an explosive movement that excites your central nervous system. "Exerting forces the body to create tension – and generate power," he says.

In other words, by performing a throwing or jumping motion, you alert the nervous system, increase the ability to recruit muscle fibers and coordinate large movements (such as plyometric exercises).

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An example is a medicine ball slam. Hold a 10-pound ball with both hands Lift your arms over your head – Throw the ball as hard as possible into the ground, this will work well before a workout on the upper or lower body On a day when only the lower body should be trained, you can make box jumps -inch tall box or measure it by using your Raise your knees as high as you can – regardless of the height at which your foot dangles, the maximum height of the box you should use is to swing your arms backwards to gather the mother's entum and jump onto the box, landing with soft knees, you should land in an athletic posture (hips and knees slightly bent, as if you were ready to jump.) When your knees are in the chest, the box is far too high. Get off the box (jump not down) and repeat Si e the process.

Remember, these moves are not officially part of your training – they are still part of the dynamic warm-up – so do not over-exert yourself. First increase the intensity over a few exercise sets. Pogue says that he should do a warm-up set with 50 percent of the hardest effort, then one with 75 and 85 percent, which increases the speed and lets you pass each throw in turn. Follow this with three "real" sets of three repetitions that run at 90 percent effort.

The entire warm-up, from roll over the mobility circuit to the CNS primer, should not take more than 10 minutes and can take a lot less time if needed. Just stay true to the components of the warm-up and never skip it. Note that a dynamic warm-up does not replace the specific warm-up program that you should do before each workout in your workout. You should still do a few sets of lighter weights before your work sets start, especially if you work hard. "Nothing prepares you for an exercise that actually does this exercise," says Pogue.


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