Instead of following a routine before every upper body exercise. Motions to lift more weight and to prevent injuries, back, shoulders, chest and arm muscles activated. Exercises will not take more than 10 minutes.
Pushup CircuitPushup version listed below, each a complete set of 5 to 10 again. The remaining 10 to 20 seconds after each set, and then go to the next year. If you are training for a minimum of 1-2 years if you have more power, use the largest number of representatives.
How to do it: the sinking of this circuit uses the standard variations. For each movement, (straight, ankles, shoulders and body), then a driving position where your lower chest. Press your body to the starting position by straightening arms.
Your hands just wider than shoulder width assume a driving position. Your body should form a straight line from head to the ankles. Lower your body until your chest almost touches the ground, then push yourself back to the starting position. This is a repeat.
forming a diamond, the thumb and forefinger in a depression with your hands close enough to touch your advice.
Wide Pushup Hand
Place your hands about twice shoulder-width apart
Staggered Pushup Hand
On the other hand forward a few inches away from the standard position and put a hand ride.
Once you lower your body, so it is forced to leave the ground until his hands.After completing the pumps, both to increase shoulder range of motion exercises are designed to protect your joints and heavy weight lifting before.
Dumbbell Lateral Raise and external rotation1-2 sets of 15 repetitions
Get a pair of light dumbbells and hold them at arm's length with palms facing each other. Bend elbows 90 degrees. They raise arms to sides until parallel to the floor, bend your arm without changing. Open your arms so your elbows back and be directed toward the ceiling. Pause, then return to starting position and move back.
Diagonal Raise Cable
1-2 sets of 15 repetitions per arm
Attach a stirrup handle to a low pulley cable station. Standing with the weight stack on the right side towards the left hand lever and a little elbow flexion, hip place to grab in front of the rip. Without changing your hand above your head until your elbow, pull the lever in the body. Low starting position lever. Complete with all the representatives of the left arm, right arm and then immediately do the same thing.