Warm up before the training
A warm up is the most important and neccessary part of the training. During pullups we use various muscle groups and these need to be warmed up before we put them to training. Warm up prevents injuries and strains of muscles and joints.
We propose a 10 minute warm up routine. It will significantly reduce risk of injuries and what is also important - it will impove your training results (warmed up muscles are more efficient).
The warm up should be intensive. Do not spare yourself. Warm up is already part of the training. You should be sweated after you finish.
1. Torso turns
- Stand on straight legs,
- Your feet should be on the width of your shoulders,
- Bend forward so that your torso is paralel to the ground,
- Straighten your arms to both sides.
- Do as wide moves as possible, turning your torso right and left.
- Turn your head to look at your leading hand (the one that goes up).
Repeat the trun 15 times in each direction.
- Feet on the width of the shoulders,
- Legs straight in the knees throughout the exercise.
- Count the bends: on 1 - bend to the right leg, on 2 - bend to the left leg, on 3 - straighten up. Repeat this around 30-40 times.
- Once you finish, put your feet together, bend forward again and try to touch your knees with your forehead. Stay like this for a couple of seconds.
3. Hip rotation
- Hands on your hips.
- Do wide horizontal circles with your hips.
- Do 10 circles rotating to the right and 10 circles rotating to the left.
4. Abdominal muscles
- Lay flat on your back with your legs few inches above the ground.
- Do horizontal scisors with your legs for 30 seconds.
- Rest for 5 seconds.
- Do vertical scisors with your legs for 30 seconds.
5. Back muscles
- Lay on your belly with your hands traightened up.
- Lift your arms and legs simultaneously above the floor and hold them up for 1 second.
Repeat 20 times.
6. Arm circles
- Feet on your shoulders' width,
- Arms straight along the body.
Do the circles with both hands at once:
- 20 times to the front,
- 20 times to the back,
- 20 times in oposite directions.
7. Forearm circles
- Starting position as in the excercise above.
- Hands straightened up to the sides and on shoulder level.
- Do dynamic circles, bending arms in the elbows:
- circles in the inner direction - 30 second,
- circles in the outer direction - 30 second.
8. Wrist rotation
Hands put together finger by finger.
Rotate wrists in each direction for 60 seconds.