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![Want to decrease your risk of injury to your upper body? Well then gosh darn it Linda, you need yourself a nice ass warm-up!
Follow @getfit.world for more fitness tips
Infos By @roballenfitness 👊 ⠀
A good ol' dynamic warm-up includes 2 major pieces:
1) +/- 5 mins of light aerobic activity to get blood flowing & body temp up
2) +/- 5 mins of dynamic stretching
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When it comes to warming up your upper body, the thing you want to focus on most is your upper back & shoulders, which have a huge role in pressing movements (bench press, overhead press)
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🔺Dynamic stretching movements:
-progressively loosen your muscles and lubricate your joints.
-increases range of movement
-increase blood / oxygen flow to your muscles, tendons & ligaments before they’re summoned to lift shit.
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Keep in mind, they DO NOT replace a specific warm-up for the exact exercise you're doing.
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Ex: If you are pressing 100lbs for sets of 5, don't just slap 100lb onto the bar & give it a whirl. Progress into that set – the bar, 75, 90, then 100.
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These 6 exercises are staples in my warm-up:
▪️pull aparts [use band]
▪️face pulls [use band or cable, I prefer seated]
▪️wall angels
▪️inchworms
▪️thoracic rotations
▪️foam rolling
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🔺Reps/Sets: You want to get WARM, not totally exhaust your muscles. Typically, I'll do 1-2 sets of 10-20, depending on the exercise & the type of workout I will be performing afterward.
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Sometimes I'll do these in between heavier bench press or overhead press sets. Experiment & find what works best for you & your body.
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Tag a friend who needs to see this & be sure to bookmark it for later! 💙
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