The shoulder joint is the core hub of our upper limbs. If you have problems with your shoulders, all your training movements will be affected, and you will have to give up your beloved barbells and dumbbells!
There are many reasons for shoulder joint problems, the most common of which is functional imbalance
In real life, many people may have a hunched back, internal shoulder rotation, and scapulae due to sitting for long periods of time. Far from neutral position, upper back weakness and some other bad conditions!
In fitness training, many people pay too much attention to their chest muscles and front triangle, and do too many shoulder adduction and shoulder internal rotation training movements, resulting in insufficient development of shoulder abduction and external rotation capabilities. Muscle imbalance!
At this time you need to build shoulder abduction and external rotation strength, and strengthen the middle and lower parts of your upper back trapezius, rhomboids, and posterior deltoid muscles! Help you adjust the front-to-back imbalance and improve the forward and internal rotation of the shoulder. Build good shoulder function
Today I will introduce to you a great shoulder training movement: elastic band shoulder external rotation + press
This is a good training action, mainly used for Train shoulder external rotation, horizontal abductor muscles, and improve shoulder function!
The action sequence can be broken down into: elastic band shoulder horizontal abduction, shoulder external rotation and overhead push
Action process: Use a kneeling position, with your body upright, and grasp the elastic band behind your back. The height of the elastic band is at the same height as your shoulders!
Pull the elastic band back horizontally until the upper arm and forearm are at 90 degrees, and then Stay for one second, use your elbow as the fulcrum, rotate your shoulders upward and externally, then push upwards above your head, and slowly return to the starting position
Repeat the above actions until you complete a set of exercises.
p>Training suggestions: You can use it as a warm-up before training and as a daily strengthening exercise to help you build a stronger shoulder
Tips:
1. Keep your body straight and don’t swing
2. Practice with light weight to ensure correct movements
3. Always keep your elbows at a 90-degree angle
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