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How to warm up the upper body correctly at home fitness training

Most friends who like fitness know that a complete fitness training generally includes warm-up→anaerobic training→stretching and relaxation→aerobic, which is almost indispensable. Warm-up is the beginning of all fitness training. As the saying goes: there is a good beginning and a good end. Without a full warm-up, the subsequent training effect is estimated to be greatly reduced. Warming up can make us enter the training state faster, increase body temperature and joint synovial fluid secretion, avoid training damage, improve blood circulation throughout the body, and let us have a better training experience.


When it comes to warming up, the first thing we think of is running, cycling, and elliptical machines, each time for 10-20 minutes. This is a traditional and commonly used warm-up method, and it is absolutely feasible. Today, i will explain to you another kind of warm-up activation that is more targeted. This set of movements can be applied to the training of upper body muscle groups.


1. Plank support
Action function:
Mainly train the waist and abdomen core to strengthen the stability of the body core, and it is not easy to shake and borrow force.
Action essentials:
Keep the waist and abdomen core tightened, keep your body in a straight line without falling back, breathe normally without bowing your head, and persist for 60-90s.
Second, the elastic rope shoulder external rotation
Action function:
Activate the posterior shoulder bundle, subspontal and teres minor muscles. Most people have rounded shoulders. External rotation of the shoulders can return the body to a neutral position to some extent. It is not easy to cause the scapula to appear forward, which can better improve the training experience and effect.
Action essentials:

Stand on the side opposite to the resistance of the elastic rope, keep your body straight, keep your big arms tight and keep your forearms parallel, and use your shoulders to drive your forearms out to open and tighten them. About 16-20 repetitions on each side.


3. "W" training
Action function:
Activate the middle and lower trapezius and rhomboid muscles. This is the most effective way to improve the chest hunchback. The trainer is no exception. The shoulder blades are buckled tighter and more stable during training.
Action essentials:

Keep your body straight, straighten your hands in the same direction as your body, draw your elbows in from the side of your body, bend your elbows, tighten your back as much as you can, and then straighten your back. The trajectory is in the shape of a "W". A total of 16- 20 repetitions.


4. Adduction of 30° recommendation
Action function:
Activate the serratus anterior muscle to stabilize the trunk and have a better breathing rhythm.
Action essentials:

Hold a small dumbbell with your elbows and shoulders in the same plane, the upper and lower arms are 90°, the elbow joints are adducted at a 30° angle, slightly covering the chest, and press straight up and down. When the elbow is not fully straightened, feel the force of the serratus anterior muscle, a total of 16-20 Times repeatedly.


5, the elastic rope is looped back and forth

Just add the elastic rope

Action function:
Move the shoulder joint to improve joint stability and lubrication. It is the hub of the chest, back, shoulders and arms, preventing wear and restriction of joints.
Action essentials:
Keep your body straight, grasp the elastic rope with both hands, straighten your arms, stick back to your hips, and forward to the front of your thighs, move the opening and closing sections as much as possible, and do 20 repetitions before and after.

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