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2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44
Find a resistance band and your warm-up will be much more effective.
Rubber bands are found in almost any gym: look for colored rubber bands or ask the instructor.
Warming up exercises will help:
- work out the correct movement without a heavy load and the risk of injury;
- prepare target muscle groups and joints for serious stress;
- take big weights and better pump muscles in the main workout.
Perform them immediately after a light cardio and joint warm-up.
Romanian deadlift with expander
The movement will help you work the deadlift lean with a straight back, warm up the back of the thigh, glutes and back extensors.
- Stand on the band with your feet shoulder-width apart or slightly narrower.
- Bend your knees slightly, bend over with your back straight and grab the expander loops. You can cross them like in the video. At the lowest point, the hands with the expander should be in the middle of the lower leg or slightly higher.
- Straighten fully at the hip joint.
- Lower to the starting position and repeat.
- Do 2-4 sets of 10-20 reps.
Row of the expander to the stomach in an incline
Exercise warms up the latissimus dorsi, the middle and lower traps, and the biceps of the shoulder. Excellent on the upper body.
- Stand in the middle of the expander, feet shoulder-width apart or slightly narrower.
- Bend over with a straight back, grab the expander loops, bend your knees a little.
- Without changing the position of the body, pull the expander to the belt, keep your elbows close to the body.
- Do 2-4 sets of 10-20 reps.
If you enjoyed exercising with an expander, try other options for warming up and pumping your whole body.
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