< strong>4 minefield movements for training shoulders
All sports such as weightlifting, baseball throwing, swimming, rowing, and tennis serving require a lot of participation of the shoulder joint. The amount of practice and competition accumulated over the years has already caused countless shoulder activities. Therefore, for athletes, in order to avoid overuse, strengthening the shoulder muscles is a task!
Even if we are not a special athlete, the shoulder joint is still closely related to our lives. For example, office workers often sit in front of computers and shrug, causing shoulder and neck pain. Frozen shoulder is more likely to occur in middle-aged people, or shoulder joint injuries caused by certain types of labor, all of which have the potential to affect native life.
So, in order to prevent these situations from happening, we can arrange shoulder-related training from the perspective of "not overtraining, but strengthening muscle strength". Performed under appropriate principles, it may be possible to reduce the chance of degeneration and injury.
What to do?
The shoulder joint has a wide range of motion. Whether in sports training or daily life, shoulder joint movements can be seen everywhere. In order to meet the above purpose, it is recommended that everyone adopt "functional training" to strengthen the muscle strength of the shoulder muscles and enable them to be used in daily life.
Of course, there are many ways to perform functional training. This time I will introduce to you “Landmine Tube” training. Basically, 360 degrees without dead ends provide different movement directions of the shoulder joint, and also force the body to learn stability during the training process. The training is quite comprehensive!
One-handed rowing
Put your feet shoulder-width apart, knees slightly bent, torso as parallel to the ground as possible, keep your back flat, and place the barbell on your feet side. Then pick up the barbell and let your right hand hang down easily.
Use back muscle contraction and shoulder blade movement to perform rowing movements. When the barbell moves closer to the body, feel the shoulder blades tighten; when returning to the starting position, try to relax your back and feel the shoulder blades being brought down without deliberately locking them.
( Note: FollowFitness< /u>Ba WeChat public platform, search the subscription account for "Fitness Bar Network" or "Click to scan and follow”)
Related recommendations
What does Farmer’s Walk exercise do? What are the benefits of Farmer’s Walk!
The core hub of the upper limb: stability of the shoulder joint Training!
No worse than the bench press! ! Benefits of shoulder press!