< strong>Improve shoulder function: YTWL shoulder training with elastic bands!
Previous article: "Why do my shoulders always feel uncomfortable during bench press and shoulder press? 》We mentioned that the strength of the rotator cuff muscles is very important for shoulder function
The article recommends a good set of movements YTWL to help you train the muscles around the shoulders. Prevent the occurrence of related pain.
Today I will introduce these actions to you in detail!
YTWL: A classic shoulder training consisting of four letters!
These four exercises can basically help you improve the stability of the scapula, improve scapulohumeral rhythm, prevent shoulder impingement syndrome, correct hunched posture, etc.!
Don’t underestimate these movements. Although it is not as eye-catching as the heavy bench press and shoulder press, it definitely makes an important contribution to your shoulder health
We will use elastic bands for training:
Action Y:
Fix the elastic band to the rack at shoulder height. Stand with both hands holding both ends of the elastic band, fix your elbows, and then start your shoulders (scapula rotation, shoulder flexion) and lift them upward into a Y shape, stay for a second, and play back slowly!
Action T:
The starting position is the same, standing with both hands Grasp both ends of the elastic band, keep your elbows fixed, and then start to spread your shoulders outwards horizontally, with your body in a T shape until your shoulder blades are tightly clamped back together, stay for a second, and play back slowly!
Action W:
As shown in the picture, bend the elbow Bend your shoulders at 90 degrees, grasp both ends of the elastic band with both hands, and then start to retract and expand the shoulder blades. Clamp the shoulder blades at the top of the movement, and the body will appear in a W shape. Stay for a second and play back slowly!
Action L:
Stand with your hands raised, Bend the elbow joint close to 90 degrees, and the upper arm and torso close to 90 degrees. Then hold the elastic band, activate the shoulder, pull back and externally rotate the shoulder upward until the forearm and torso are on the same plane, forming a letter L shape
< p>Training Tips:Be careful to move slowly, focus on movement control, and feel the movement of your shoulder bones
Repeat the same letter a certain number of times before proceeding For the next letter, do 3 sets of each movement, 5 times each!