Do you know the warm-up before biceps training? Many people like fitness, and many boys like to exercise biceps brachii, but many people don't know how to warm up before biceps brachii training. The following is my collection of warm-up points before biceps brachii training. I welcome your reference and hope it will help you.
Before biceps brachii training, warm up 1 1 and wrap around the front shoulder 1 20 seconds.
step
Stand up straight, open your feet shoulder-width, keep your body stable, your fingers collapse, and your thumb points to your shoulders.
Bend your arms and shoulders forward and make a circular motion. The larger the amplitude, the better.
breathe
Natural respiration
Motor sensation
There is a stretch in the shoulder.
Common mistakes
Error: The rotation speed is too fast.
Solution: control the speed, neither too fast nor too slow.
2, arm around 1 group for 20 seconds.
step
Stand up straight with your feet shoulder-width apart to keep your body stable.
Raise your hands horizontally in front of you, and keep your wrists and joints together.
Turn your wrists from top to bottom, and don't separate them.
breathe
Natural respiration
Motor sensation
Elbow and wrist have a sense of stretching and relaxation.
Common mistakes
Error: The rotation speed is too fast and the rotation range is too small.
Solution: control the rotation speed, neither too fast nor too slow, and increase the arm circumference as much as possible.
3. Hip wrap 1 group for 20 seconds.
step
Stand naturally with arms akimbo and feet slightly apart.
Lift one leg, abduct, and then fall back to the standing position; After a short pause, do the abduction of the other leg.
In the second cycle, keep one leg abduction, lift, retract, and then fall back to the standing position; After the pause, do the adduction of the other leg.
Control the movement speed and keep the upper body stable.
breathe
Exhale when lifting legs, and inhale when lowering legs.
Motor sensation
The crotch has a certain elasticity.
Common mistakes
Error: the body shakes with the movement of the legs.
Solution: try to stabilize the upper body, and you can hold the tables, chairs or walls around you to keep it stable.
4. Support lunge 1 group for 20 times.
step
Bend over, hands shoulder-width apart.
Straighten your back, step forward with one foot as far as possible, extend your elbow upward after touching the ground, and follow your hand.
When your hands touch the ground, try to straighten your legs and keep your stride.
Return to the starting state in turn and rotate on the other side.
breathe
Inhale when turning and exhale when recovering.
Motor sensation
When the elbow touches the ground, there is a pulling sensation in the crotch, a pulling sensation in the thoracic spine when turning around, and a pulling sensation in the back of the thigh when the leg is straight.
Common mistakes
Error: Elbows should not touch the ground.
Solution: Just sink your elbow to the lowest point.
Before biceps brachii training, warm up 2 1 and bend forward in the morning 1 20 times.
step
Put your hands on both sides of your head, open your elbows to both sides, keep your back straight, and keep your legs slightly curved and stable.
Bend forward, move your hips backward, and lean forward to the maximum extent, roughly flush with the ground.
breathe
Inhale when bending forward and exhale when getting up.
Motor sensation
Feel the pulling feeling of the hips and the tightness of the waist when lowering.
Feel the contraction of your hips when you get up.
Common mistakes
Error: hunched over
Solution: straighten your back.
2. Plate support 1 group alternately lifts legs for 20 times.
step
Lie prone on the yoga mat, elbows on the ground, and keep your head, shoulders, back, hips, knees and ankles in a straight line.
Lift your legs alternately to the highest point. When lifting the legs, keep the supporting legs and upper body still.
The legs are completely straight during the action.
breathe
Exhale when lifting your legs, and inhale when lowering them.
Motor sensation
Keep your abdomen tight all the time.
There is a certain sense of contraction and squeezing in the buttocks when lifting legs.
Common mistakes
Error: The abdominal muscles continue to persist after fatigue, which leads to the waist starting to borrow.
Solution: After the abdominal muscles are exhausted, you can rest without hard support.