Hi, guys!
We're gonna do the warm-up today.
We continue our series of tutorials on Olympic weightlifting and exercises.
Who will do the general warm-up, when
we will warm up back, legs, knees, shoulders
I.e., I will get fully prepared for the training.
Of course, it all starts with a general warm-up.
In fact, I already did it. Rotation of wrists, elbows, shoulders.
Actually, it is…what each of you certainly know how to do.
Next I move on to.. what I always do: "GOOD MORNING".
I do this exercise with the small weight
a maximum of 40-50 kg
Either with a barbell, or hyperextension.
But there's a small peculiarity.
At least in that "Good Morning" I do.
I squat as deep as it is possile.
Push the knees out to the sides.
I try to move the body between the legs as deep as it is possible.
Thus, I stretch the lower back,
stretch my legs
You can even move your head a bit forward
so you feel a stretch across the back
We are doing it during the warm-up with a stop at the bottom/
a slight wiggle
thus we try to move the lower the body down as low as possible
this exercise will be very useful before the snatch.
Especially for those who write that they have problems with the starting position in the snatch
when the waist is flexed insufficiently
bulges a bit
This exercise will be very useful for the warm-up.
The main objective: to put the body as far as possible between the legs.
and prepare yourself to the starting position, which is used in the snatch.
While the back rests
I use such bands.
for working...pumping...arms
Because I had some problems with shoulders.
I had tears
And I was advised to work with this thing to avoid surgery.
And I want to say that while working with this thing for 3 years already
And it seems there are no prolems with shoulders for now.
The special thing you should pay attention to when performing the exercises with the rubber is that
movements should be as smooth as it is possible
Move your shoulder a bit forward. That means we do not hide the shoulder.
with a straight arm
take forward gradually
Thus, we can regulate the tensile force (load)
moving a little bit further.
10-15 reps for one hand
and 10-15 reps for the other hand
I'll repeat that I'm doing all the exercises faster now.
However, it is better to do with amplitude.
Shoulder - forward.
Abduction..slowly.
along
The next thing that works well in the warm-up and warm-up of the shoulders is
Abduction.
Move your shoulder forward and..squeeze up.
10-15 reps
This will be enough before each workout.
Change…the other hand
2-3 sets
and your shoulder will warm-up well.
And will be ready to do any exercise.
And get back.
Put your feet slightly wider than shoulder width.
Get down slowly.
Place the torso between the legs
between the thighs
and make a stop
and stand up.
One thing to remember: try not to bend your back badly.
to sit this way
All the same, feel the tension in your back.
and in this position we press from the squat
3-4 sets
and
it's quite enough for me.
After that, I'll do 1-2 sets more with the bands.
I have already told that the total is 2-3 sets.
Then, when I have warmed up the shoulder muscles
Shoulder girdle.
I use such a band.
I think that many of you already know about them.
You've seen that.
And I stretch the shoulder a couple of minutes.
it is important to perform this exercise calmly
deliberately
work with "trigger points", stand, stretch
and obliques
with a turn forward
it turns out that the shoulder is moved forward.
in the opposite direction
linger, stretch
and feel all the muscles stretch
the other hand
Today, by the way, I will record
one more tutorial with this bands
in military press
stand up…and stretch
again..I do it quickly
and we must try to do it as slowly as possible
next
such a..thing
Now I'll try it on the "naked" body
I think that many of you have seen it, too, and know
patented rubber
with the help of which
Frankly speaking, I didn't believe it
Till I didn't try it
depends on
the "problem areas" you have
effect…I won't get to..the details..
I won't explain it in..scientific language..
to renovate the blood
compresses like a sponge
and the blood gets back
the new blood comes.. and renovates ....
so.. recovery processes gets faster
the new blood comes, and.. thereby.. heats up
it is better to do the movement for this group of muscles.
I combine it with "Good mornings"
because legs work anyway in this case
with bands
do the "Good mornings"
I repeat - 3-4 sets
6-10 reps
get down slowly and stand up quickly
after we have warmed up all these muscle groups
I advice using this "thing"
I think you have that in your gyms
not..such a novelty
basically I am trying to work on the sciatic nerve with the help of the roller
as I've noticed..in my personal experience ..
when I work well with the the sciatic nerve
with a ball or a roller
my back and leg relaxes automatically
i.e., if there is any tightness, discomfort,
thanks to these…things
and the warm-up of the sciatic nerve
everything relaxes
so…you take the roller
maybe you saw it without such pimples
and…at an easy pace..find the "trigger points"
"trigger points" - those where you do not want to feel pressure
and you will feel pain -
this is what you need to work with
slowly
this angle first
and then - this
and then - hamstring
when you worked long enough and feel that you have warmed-up well
you can
to knead the spinal column
or…"columns"))
slowly
thorax
fold your arms
to avoid pressure on the shoulder blades
and have access to the muscles
one side, then the other side
lower back
So, that's it.
warm-up takes 20-30 minutes
cool down - 15-20 minutes
Usually I use those boots for hanging down for cool down
and generally stretching, auxiliary elements
evrerything I've shown - I use in my trainings
or when I don't have trainings
as warm-up and recovery
and..ofcourse..it's my experience gained over the years..
what I came to
I'll be glad if it will be helpful for you!