![]() This gets the blood flowing, clears waste from your muscles, brings fluids to your joints, and opens your body - often, athletes who feel drained beforehand find relief with a good warmup. But during the first few minutes of every session, the coaches orchestrate a careful collection of activation drills, dynamic stretches, and movement preparation designed for optimal performance. The result? More muscle less injuries.Īt Cressey Performance, athletes lift heavy weights and pile on strength. The Keys to a Good WarmupĪ great warmup routine readies your body and nervous system for a hard workout, eliminates your weak links, and improves your movement quality. Instead, use the warmup to bulletproof your body. If you ignore those issues, you’ll expose yourself to injuries: weak glutes, for example, can lead to knee pain, lower back pain, and hamstring pulls while a tight thoracic spine can cause shoulder pain. “Even the guys who are lifting a lot of weight.” “Most people have poor glute activation, poor thoracic spine mobility, weak hips, and a weak anterior core,” says Gentilcore. Then, they stroll to the weights and start lifting.īut walking in and faking a few stretches never prepares you for the tenacity of an intense workout - a quick jog and a few arm swings before a 225-pound bench press is a recipe for a lousy workout and shoulder surgery.īad warmups leave strength on the table because you never train at your highest potential those stretches you learned in high school actually relax your muscles, relax your central nervous system, and diminish your power output.Īlso, they neglect your problem areas. Ed., and jog on the treadmill for a few minutes to sweat. Most guys wander into the gym, do a few stretches they learned in Phys. “There’s a strong performance incentive to have a good warmup session, not to mention stacking the odds in your favor that you won’t get injured.”Īvoid the pitfalls of poor warmups and take a few minutes before every workout routine to prepare yourself, build more strength, and prevent injuries. “It’s not uncommon to see immediate improvements in the deadlift or squat,” says Gentilcore. Instead, a great warmup routine helps you perform better in the weight room. “That does nothing to increase body temperature, increase neural activation, warm up the joints, or get the nerves ready to go.” “The biggest mistake is to gloss over warmup exercises,” says Tony Gentilcore, CSCS, co-founder of Cressey Performance in Hudson, Massachusetts. But are your warmup exercises helping you reach your full potential? Better still, are your warmup exercises even helping your body resist muscle strain and injuries? Before you grab that barbell and before you pile on the plates, you need to warmup your body to perform your best every time. From there, do a set or two with lighter weights to fully prepare your biceps and proceed to your workout.Ĭlick to return to building lean muscle, and also cable workout videos.You make or break your workout before it even starts. You can start with a few minutes of light cardio to warm up and move to dynamic stretching to mobilize your joints and further warm up the muscles. A good warm-up doesn’t have to be long, but it should get your blood flowing to keep you safe and optimize your performance. It’s also essential to warm up properly and include wrist and elbow rotations, as both joints are under some pressure with cable curls. The tweak might seem trivial, but the wrists are relatively small and can suffer from aches, making it painful and challenging to perform any lift. An EZ bar puts your wrists at a more neutral angle, taking the pressure away. ![]() Having your palms face directly up can be unnatural, leading to tension. Safety Considerations for Cable CurlsĪn important safety consideration is to switch to an EZ bar if you feel wrist discomfort with a straight bar. Your midsection muscles (abs, obliques, etc.) also contribute during cable curls by flexing isometrically and keeping you steady. Having your wrists neutral (facing one another) or pronated (facing away from you) increases forearm involvement. ![]() The shoulders provide stability, and the forearms assist with elbow flexion. But, apart from that muscle group, cable curls also work your shoulders and forearms. What Muscles Do You Train With Cable Curls?Ĭable curls are considered an isolation exercise designed to train and isolate the biceps.
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