Warm up culrs up6/22/2023 Give a one-second pause and then push it up while focusing on your triceps. Pro Tip: Keep the grip shoulder width apart and slightly bend your forearms towards the chest when you bring the bar down. Rest Period: 45 seconds-1 Minute The Split Repeat 10 times, then switch side.Rep Range for Warm Up Sets: 12 (Pick lighter weight compared to the working set of 12 rep max) To accentuate the stretch, as you reach the top with your elbow, press your left hand to the ground. ![]() With your right elbow, reach down then reach up to the sky, feeling a stretch in your thoracic spine. Keep your left elbow locked throughout the drill. ![]() How to do it: Get on all-fours and place your right hand behind your head. To counter that bad posture, use the Quadruped Extension-Rotation. “Not to mention the guys that bench press 4 days-a-week and get a muscular imbalance.” “People are sitting and flexing all day,” explains Gentilcore. Yet much of that comes from lifestyle and training. It also causes your shoulder blades to spread apart and bulge from your ribcage. Most guys have a rounded upper-back and shoulders that slump forward, called “kyphosis.” (Think Quasimodo.) Aside from looking unappealing, kyphosis can cause shoulder problems because it inhibits your joints. “You cannot get enough mobility in your thoracic spine,” says Gentilcore. “Correct things like posture or imbalances and address what you want to improve in the weight room.” “Don’t stop with just getting your heart rate up,” says Gentilcore. Research also shows that warming up with dynamic stretches, which actively move your joints through a full range of motion, enhances muscular performance.Īlso, think of the warmup like getting your car aligned - the right blend of drills will improve your posture, set your muscles and joints in the right position, and keep you safe. This gets the blood flowing, clears waste from your muscles, brings fluids to your joints, and opens your body - often, athletes who feel drained beforehand find relief with a good warmup. But during the first few minutes of every session, the coaches orchestrate a careful collection of activation drills, dynamic stretches, and movement preparation designed for optimal performance. The result? More muscle less injuries.Īt Cressey Performance, athletes lift heavy weights and pile on strength. The Keys to a Good WarmupĪ great warmup routine readies your body and nervous system for a hard workout, eliminates your weak links, and improves your movement quality. Instead, use the warmup to bulletproof your body. If you ignore those issues, you’ll expose yourself to injuries: weak glutes, for example, can lead to knee pain, lower back pain, and hamstring pulls while a tight thoracic spine can cause shoulder pain. “Even the guys who are lifting a lot of weight.” “Most people have poor glute activation, poor thoracic spine mobility, weak hips, and a weak anterior core,” says Gentilcore. Then, they stroll to the weights and start lifting.īut walking in and faking a few stretches never prepares you for the tenacity of an intense workout - a quick jog and a few arm swings before a 225-pound bench press is a recipe for a lousy workout and shoulder surgery.īad warmups leave strength on the table because you never train at your highest potential those stretches you learned in high school actually relax your muscles, relax your central nervous system, and diminish your power output.Īlso, they neglect your problem areas. Ed., and jog on the treadmill for a few minutes to sweat. Most guys wander into the gym, do a few stretches they learned in Phys. “There’s a strong performance incentive to have a good warmup session, not to mention stacking the odds in your favor that you won’t get injured.”Īvoid the pitfalls of poor warmups and take a few minutes before every workout routine to prepare yourself, build more strength, and prevent injuries. ![]() “It’s not uncommon to see immediate improvements in the deadlift or squat,” says Gentilcore. Instead, a great warmup routine helps you perform better in the weight room. “That does nothing to increase body temperature, increase neural activation, warm up the joints, or get the nerves ready to go.” ![]() “The biggest mistake is to gloss over warmup exercises,” says Tony Gentilcore, CSCS, co-founder of Cressey Performance in Hudson, Massachusetts. But are your warmup exercises helping you reach your full potential? Better still, are your warmup exercises even helping your body resist muscle strain and injuries? Before you grab that barbell and before you pile on the plates, you need to warmup your body to perform your best every time. You make or break your workout before it even starts.
0 Comments
Leave a Reply. |