Before doing pull-ups, use these 4 exercises to warm up, and the back stimulation will be stronger!
There are many fitness enthusiasts who are not paying enough attention to warm-up before strength training, often superficially waving before formal training, blindly warming up. It's easy to waste 10 minutes and won't produce significant effects. Therefore, we should do a thorough warm-up before normal exercise so that we can feel its effects during training. Today, let's chat about the warm-up exercises for pull-ups.
The benefits of warm-up for pull-up exercise
Warm-up can increase the nerve excitation level of the athletes, and enhance the ability of attention and overcoming inertia, enabling a phase-level improvement in body power and athletic performance. At the same time, warm-up can also accelerate the blood circulation in the body, allowing the metabolic organs to enter the athletic state in advance, and activate the activity range of the exercise joints, better adapting to the following exercise. Furthermore, it reduces the muscle viscosity, increasing the contraction speed of the muscles. Therefore, it is essential to do warm-up activities before performing pull-ups.
The scope of warm-up activities
In fact, our warm-up activities include both the overall awakening of the body and the pre-stretch of the target muscle. Specifically, we use aerobic exercise for regular warm-up, which increases the body temperature and enhances the power of blood circulation. This allows the muscles throughout the body to increase their activity range. The time should be maintained until the body is slightly sweaty. Secondly, we need to carry out targeted warm-up. Pull-ups are a multi-joint compound movement, and we need to fully activate the back muscles during warm-up to achieve good results in normal training. Secondly, we also need to exercise the flexibility and stability of the shoulder joint to ensure that the whole action is completed smoothly and safely.
Warm-up actions
First, before performing targeted muscle warm-up, we should start with a 5-minute runto increase the body temperature and ensure the smooth conduct of the warm-up activities.First warm-up action: Dumbbell side raise (rotator cuff of the shoulder)
Maintain an upright body with feet shoulder-width apart, holding the bell in both hands on either side of the body, keeping the body stable, and tightening the core muscles.
During the movement, keep the body still
Raise the bell from the sideWhen the side raise is completed, maintain the action for 1 second, then slowly lower the dumbbell back to the starting point, repeat the action, do 1 set, 10 reps.Second warm-up action: Arm extension (activate the latissimus dorsi)
Maintain a standing posture, holding the pull-up bar with both hands
Slightly lean forward with the upper bodyKeep the back straight and stable, and tighten the abdominal muscles.During the movement, contract the latissimus dorsi, extending the arms to lower the bar to the waist, maintain the action for 1 second, then use the muscle contraction to control the speed of the weight lowering back to the original position, suggest 1 set, 15 reps.
Third warm-up action: Y-shaped raise
Do this action with your hands
Maintain a downward-facing postureDuring the movement, move the arms from the bottom up, ensuring that the fingertips are pointing to 10 o'clock and 2 o'clock, the whole arm and body form a Y-shape, maintain the action at the highest point for 1 second,to maximally stretch the back musclesrotate the shoulder blades upward, then slowly lower the arms back to the starting point, suggest 1 set, 20 reps.Fourth warm-up action: Push-ups
Maintain a push-up posture
Adjust your breathingContinue doing push-ups for 20 times.The above 4 actions are all summarized from practical experience. I hope they can bring you help. Apply these warm-up actions to the back training, and the effect will be very good. You can also share good warm-up actions in the comments to promote the progress of everyone's fitness and exercise.
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