Stretching
1K 1 23.08.2018 (last revised: 13.07.2019)
Rotation of the shoulders and arms is a necessary exercise to warm up before any strength training or morning exercise. They prepare joints and ligaments well for the load. Most of the training injuries are associated with a lack of warm-up.
Do not forget that in addition to the joints, you need to prepare the muscles for work - for this, warm-up approaches with light weight are performed.
How to Exercise?
All movements are performed with straight legs, standing shoulder-width apart.
Forearms
The arms are at right angles to the body. The movement is carried out in a circle, the center at the elbow. The number of repetitions - 30 times to yourself and from yourself. Do not do the exercise in jerks, start smoothly and accelerate slightly towards the end.
Arms
In this variation, the arms rotate in relation to the body completely with maximum amplitude. The brush goes 360 degrees. You should perform 20 repetitions from yourself and to yourself, as well as a similar number of simultaneous rotations in different directions.
Shoulders
The arms are parallel to the body and motionless, only the shoulder muscles work. Repeat 20 times in the direction from yourself and towards yourself.
In custody
Each of the exercises should be done in a relaxed state, without haste, but with a large amplitude so that the joints and muscles have the opportunity to stretch, warm up and gain elasticity before training or starting the work day.
Sudden movements can turn into trouble in the form of a dislocation or muscle clamping.
If you warm up before heavy strength training, you can, after swinging your forearms and arms without weight, do several rotations with additional load - take small dumbbells or small plates from the bar. The presence of a weighting object should be agreed with the trainer so that the exercises have an effect and do not harm your health.
Rotations do not require special training and are easy to perform. You can even do them at home. The only exception is the presence or recovery after injuries of the shoulder and elbow joints, in this case, prior consultation with a doctor is required.
