< strong>Recommended shoulder warm-up movements: 9090 shoulder rotation
The shoulder is the hub of upper limb movement and is in a very important core position! No matter what upper body movement you do, your shoulders are involved!
During exercise, the shoulder is the most vulnerable part to injuries.
If your shoulder is injured! Then you'll have to give up all upper body training!
Preventing problems before they happen is what we should do! Therefore, when training the upper body muscles/single training of shoulder muscles, you must pay great attention to fully warming up the shoulders before training
Today we will recommend another good shoulder warm-up exercise: 9090 Shoulder rotation
In the previous article "Strengthening the Stability of the Rotator Cuff Muscles In "Sex" we talked about the importance of rotator cuff muscle stability and strength!
The purpose of this action is to activate and strengthen the important stabilizing muscles of our shoulder joint: the rotator cuff muscles (supraspinatus, infraspinatus, subscapularis and teres minor) to prepare our shoulders Good for the upcoming training!
You can stand, sit or lie on your back!
Use small dumbbells or elastic bands for training!
Action process
Raise your hands in a starting position such as a dumbbell shoulder press, with your arms bent close to 90 degrees, and your upper arms and torso close to 90 degrees< /p>
Then hold the dumbbells, activate the shoulders, rotate downwards until the forearms and torso are perpendicular, then externally rotate the shoulders to lift the dumbbells upwards!
Be careful to move slowly and in a controlled manner!
Tips:
1. The sitting or standing position will focus more on the concentric contraction of the shoulder external rotator muscles, while the supine position will focus more on the concentric contraction training of the shoulder internal rotation!
2. If you are just starting to try it, just go empty-handed! This action does not require too heavy a load, no big dumbbells orresistance.