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, a good beginning has a good ending. Without adequate warm-up, the training effect in the future is estimated to be greatly reduced. Warm-up can make us enter the training state faster, increase body temperature and synovial fluid secretion, avoid training injury, improve blood circulation of the whole body, and make us feel better during training.

When it comes to warm-up, our first thoughts are running, cycling and elliptical machine, each lasting 10-20 minutes. This is a traditional and widely used warm-up method, and it is absolutely feasible. What Fang Shao is going to explain to you today is another more targeted warm-up activation, which can be applied to the training of upper body muscle groups.

First, plate support

Action effect:

Mainly to train the waist and abdomen core, strengthen the stability of the body core, and it is more difficult to shake and borrow.

Action essentials:

Keep the waist and abdomen core tight, keep the body straight and not collapse, breathe normally and don't bow your head for 60-90s.

Second, elastic rope shoulder external rotation.

Action effect:

Activate the posterior shoulder bundle, infraspinatus and teres minor. Most people's bodies are in a state of round shoulders. Doing shoulder external rotation can make the body return to neutral position more or less, and it is not easy to lead the shoulders forward, which can better improve the training experience and effect.

Action essentials:

Standing on the opposite side of the elastic rope, the body is straight, the big arm is always attached, and the small arm is always parallel. It is mainly driven by the shoulder to open and tighten the small arm, and it is repeated about 16-20 times on each side.

Third, "W" training

Action effect:

Activating the middle and lower oblique muscles and rhomboid muscles is the most effective way to improve the humpback with chest, and the trainer is no exception. During training, the scapula is buckled more tightly and stably.

Action essentials:

Keep your body straight, keep your hands straight in the same direction as your body, bend your elbows from the side of your body, tighten them in the middle of your back as much as possible, and then straighten them back. The trajectory is W-shaped, and you will do 16-20 repetitions.

Fourth, the recommendation of 30 degrees of internal income

Action effect:

Activating the serratus anterior muscle can stabilize the trunk and have a better breathing rhythm.

Action essentials:

Holding a small dumbbell, the elbow is on the same plane as the shoulder, the upper and lower arms are at 90 degrees, and the elbow is adducted at 30 degrees, slightly containing the chest. Push it straight up and down, and when lifting it, the elbow is not completely straight, and feel the force of the serratus anterior muscle. This is repeated for *** 16-20 times.

5. elastic rope circled back and forth.

Add elastic rope.

Action effect:

Move the shoulder joint to improve joint stability and lubrication. It is the hub of the chest, back, shoulders and arms to prevent joint wear and restriction.

Action essentials:

Keep your body straight, grab the elastic rope with both hands, straighten your arms, stick them back to your hips, stick them forward to the front of your thighs, and try to move your joints as much as possible. Do it 20 times before and after.