Warm-up, work on, and calm and rest are equally important in preventing muscle injuries. Be injured physically painful, but also cause serious damage to the motivation and confidence. Fortunately, some can break through a rapid warm-up aid as you stay without injuries.
Preheating before a workout works as a reference Adilatk to "activate" also increases the central body temperature. This means that your muscles will be better prepared for the next training, which can help you avoid forcing or tearing something that you should not.
1. RESISTANCE BAND ROTATIONS
Best performed before: Incline barbell presses
Muscle groups activated: Shoulders
How to do it: With arms at your sides, anchor a resistance band at elbow height. Bend your right arm 90 degrees at your elbow and stand next to the anchored band while holding it in your hand. Keep a rolled-up towel between your elbow and arm to hold it in place. Without moving your elbow or arm, rotate your hand toward your belly button. You should feel resistance from the band. Once you feel that, return to your starting position. Repeat this move, except stand with the band at your other side and rotate your hand outward instead of in toward your belly button. Repeat 3 sets of 10 reps on each arm.
2. WALKING KNEE GRABS
Best performed before: Deadlifts
Muscle groups activated: Hips, legs and glutes
How to do it: Keep your back straight. As you move to take a step forward, bring your knee up to your chest (or as close as you can get it), grab and hold it for several seconds while keeping the other leg straight as you balance on it. Repeat as you move to step forward with the opposite leg. Start with around 10 knee grabs on each leg.
