How to do arm warm up exercises? What exercises to do to exercise your arms

Rotate the arm. Keep your feet shoulder-width apart and your arms straight at the shoulder joint.

For the point to rotate, pay attention to clockwise.

Rotate counterclockwise alternately.

Back stretch. With your feet shoulder-width apart, your hands crossed with your fingers crossed, palms up, stretch upwards for twenty or thirty seconds. Bend forward again, stretching your back as far back as you can, for the same amount of time.

Lateral body stretching. With your feet shoulder-width apart, your hands crossed with your fingers crossed, palms up, stretch upwards for twenty or thirty seconds. Then bend to the left and right sides of your body, bending as low as you can, stretching the upper body side chain muscles. When the lower bend reaches the lowest point, hold it for a certain amount of time.

Rotational stretching. With your feet shoulder-width apart, your hands crossed with your fingers crossed, palms up, stretch upwards for twenty or thirty seconds. Let the lower waist as a point to do rotational stretching, when bending down, press down as much as possible, pay attention to alternating clockwise and counterclockwise.

Chest expansion exercises. With your feet shoulder-width apart, bend your elbows at 90 degrees, raise your upper arms so that your upper arms are at shoulder height, and swing your elbows inside and out. When swinging inward, make the elbow joint.

To the touch, swing as far back as possible when facing outward.

Stretch. Forearm stretching.

Stand with one palm up and the other hand holding the tip of the finger down and stretching the two hands alternately.

Upper back stretch. Cross your fingers with your palms outward, straighten your arms, push your back back, and push your arms forward, and do this for about 10 seconds, repeating repeatedly.

Shoulder stretch. Straighten one hand and bend the elbow with the other, clasp the elbow joint of the other hand with the elbow flexed hand, and stretch the two hands alternately.

Chest stretching. Cross your fingers, place them behind you, palms up, straighten your arms vigorously, and lift them up at the same time, hold for about 10 seconds, and repeat.

Arm stretching. Grab the elbow of the other hand with each hand and place it behind your head, tilting your head back as far back as possible. Hold for about 10 seconds and repeat repeatedly.

Neck stretching. The head is pressed down from front to back, left and right, and you can stretch it with the help of your hands.

Before the machine has to work, it is best to heat up the machine before work, so that it has a very important effect on the smooth operation of the machine and the extension of its life. The movement of the human body requires the cooperation of various functions of various parts of the body in order to achieve the purpose of movement, just as machinery is composed of many parts, so some warm-up exercises must be done before exercise, just like machinery must first heat up. Warm-up, also known as preparatory exercise, is named after a physiological response, while the latter is a general concept.

Warm-up exercises, which are a combination of certain whole-body activities; Move the limbs at a lighter pace before the main physical activity in preparation for more intense physical activity that follows, with the aim of increasing the efficiency of the intense exercise that follows.

An elite athlete has a better response efficiency of the thermoregulatory system, so these people need a longer and more intense warm-up to achieve the warm-up effect. However, if the warm-up is too intense, it may be self-defeating due to excessive fatigue. Warm-up exercises should be increased in the cold of winter.

In order to maintain the rising body temperature, it is necessary to rely on clothing to keep warm. On the other hand, in the summer or long-distance events, too much warm-up effect may affect the exercise ability due to the excessive rise of rectal temperature, but the gain outweighs the loss.

The warm-up method should also be closely related to each person's physical condition and the next exercise to be performed. For example: take a deep breath, jump up, raise your legs, kick your legs, shake your hands. These are warm-up exercises. Generally, warm-up exercises are exercised to the lower parts of the body.

1. Upper limb part: strength loop, arm loop, arm stretch, lower arm extension.

2. Body part: waist wrapping and left and right swing, stride shoulder press, up and down stretching and cross stretching, and leg forward bending.

3. Lower limb part: knee ring, ankle ring, high-pressure leg, lunge

4. Mat exercises: sit on the mat, and press the soles of the feet together with forward pressure, forward pressure of the legs, and side pressure of the legs. Stand up, split your legs and turn your body, and stretch your abdomen and back.

1. Pull-ups.

People often skip pull-ups because they find it too hard. Grab the trick (backhand grip bar) and go up! Do 8 to 10 per group.

2. Parallel bars bending arms.

Hold the parallel bars with both hands and gradually lower the elbow until the biceps touch the forearm, then straighten and support the body. Do 8 to 10 reps per set.

3. Barbell curl.

Sit on the arm flexion bench and choose a flexion barbell with your hands slightly narrower than your shoulders. Do 10 to 12 reps per set, making sure to fully straighten your arms with each stretch.

4. Hammer bending.

Stand with dumbbells in hand with your arms at your sides and palms facing inward. Keeping your elbows still, bend your forearms as high as you can, and slowly lower them.