Fitness Tips & Workout Tips

6 Exercises to Prepare You for The Gym Again

After months of standstill. You should do these 6 important exercises before going back to the gym do u are eager to reconnect to the gym right into weight training, of equipment, and heavyweights? Are you looking forward to bench presses, deadlifts, and more? That is nice, but: chamber, chamber! Because: muscle strength needs a solid basis. Means: To move a lot of weight, it is not enough to train individual muscles. It should rather be about improving their interaction and movement patterns. Otherwise you risk injuries and permanent complaints. It doesn’t help if you can bench press 60 kilos but feel like 80 the next day. Especially now, after the long corona break, special caution applies. You can read here how you can best prepare.

Flat Stomach:

Flat Stomach

How do I prepare for training in the gym?

Since you may not have been able to work out in a fully equipped gym. For the past few weeks and exercise your muscles with other exercises, it is important to work on the movement patterns and strength ranges that you need when you exercise in the gym right now.

How and when to open gyms again

Because with exercises such as deadlifts, bench presses, squats, shoulder presses with gym equipment, the movement patterns are different than with bodyweight training. In order to manage this change well, you should prepare your body with special exercises. Which exercises prepare me for strength training in the gym? You should regularly integrate the following moves into your home training.

Build power in your straight arms

In order to perform exercises such as deadlifts correctly and safely, it is important to move the barbell in a controlled manner. The strength in your outstretched arms and shoulders is important for this. The best way to request these is with a stretch band, for example with reverse flys down. That’s how it’s done:
  1. Stand upright and shoulder-width wide. Attach a stretch strap to shoulder height, hold one end in front of your hips with your arms straight. The thumbs point inwards
  2. Pull the stretched arms back as far as possible, the palms are open in the end position and point forward. Pull the shoulders together, briefly hold the tension and back

Ensure stability in the bench press

With the bench press, you don’t move the barbell up in a straight line, but mostly in a slight arc. In order to keep your deltoid muscles in training with a similar movement pattern, variants of pushups are recommended : That’s how it’s done:
  1. Go to the deep push-up position.
  2. Push the body forward from this position. Hold briefly and then come back to the starting position.

Provide better upper body posture

The biggest source of error in weight squats is the posture of the upper body so that you can also raise and lower the barbell in a controlled manner. You can train the required upright posture with your chest upright and your shoulder blades pulled back with the so-called wall slides : That’s how it’s done:
  1. Stand about shoulder length in front of a wall and shoulder, buttocks, back, and head. Raise your arms stretched over your head so that your shoulders, elbows, and wrists are in contact with the wall. The closer the arms are to each other, the more difficult it becomes.
  2. Bend your arms slowly until your elbows are at least shoulder level. Extend your arms slowly from the lowest possible position.

Exercise hip flexibility

Hip flexibility required for many exercises. Therefore, you should regularly integrate exercises for hip rotation and for your adductors, the muscle group on the inside of your thighs, into your training. For example: open your legs in a side position with a stretch band.

That’s how it’s done:

  1. Lie on the left side. The calves are enclosed by an elastic band. Support your head on your left hand. Place your right hand on the floor in front of your chest. Bend your hips and knees 45 degrees each.
  2. Raise your right leg as high as you can without moving your pelvis. The feet do not lose contact with each other. Hold briefly under tension and come back to the starting position. Change page in the next sentence.

Train your shoulder strength in a targeted manner

If you want to do exercises like overhead shoulder presses again soon, you need to continue training your shoulder girdle. For example with push-ups on the wall. That’s how it’s done:
  1. Move to the push-up position with your feet in front of a wall. Press the soles of the feet above your head against the wall, tighten the trunk and find balance in the support.
  2. Bend your elbows until your chest is just above the floor. The body also forms a straight line at the bottom. Push up again.
  3. Before you get back into the (muscle building) training in the gym, you should work on mobility, posture and stability so that you can complete all exercises without injury. Our exercises will help you.

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