So it's a good idea to buy some gadgets like elastic belt and light dumbbells, so that you can finish these warm-up exercises even at home, exactly 10 to 12 times per group.
First of all, the shoulder wrap with elastic band is very popular. I suggest you put a elastic belt in your fitness bag to warm up anytime and anywhere.
For example, you can pull elastic belt away or warm up with a stick, but most people don't have such flexibility, so elastic belt is a very good choice.
The tension can be adjusted by changing the clamping distance. Beginners can use a wider grip to reduce the difficulty. The flexibility is improved, and the grip distance can be reduced, which will increase the elastic belt tension and the stretching effect will be better.
Pay attention to the starting posture in front of your body, keep elastic belt taut, and raise your hands above your head.
Stretch back, touch the back of the thigh, return in the same way, and finally touch the front of the thigh, thus completing an action.
Then you can add some compound movements when you do it, such as leaning to one side, and you can only do some when you think it is helpful.
The second action is the rotation of the curved arm of the one-arm dumbbell, which requires you to find a dumbbell of five to ten kilograms. If it is too heavy, it may hurt your shoulder.
We want to stretch and relax our shoulders, so five to ten pounds is enough, so if you haven't done this before.
The suggestion is to start with a five-pound dumbbell, lie down and keep your arms at a 90-degree angle with your body and your arms at a 90-degree angle with your arms.
When you are doing this warm-up exercise, rotate your arms up and down to ensure that your shoulders are always close to the ground. You can also put your hand on your shoulder.
Remind yourself to adjust your movements. When you move too much and your shoulders leave the ground, you can find it, so rotate your arms as much as possible.
But when you spin down, it's hard for you to keep going down, and your shoulders will leave the ground. At this time, it will put pressure on the shoulders and may even hurt them.
If we can carefully do the above two movements before shoulder training and heat the shoulders, we can not only improve our training effect, but also greatly avoid the possibility of injury during training.