You should pay more attention to your shoulders and their powerful functions. What will you do if your shoulder hurts? Don't panic, the cross-training method recommended by Bian Xiao here is specifically aimed at your troubles.
But this kind of training is based on the resistance band (our common resistance band) and correction exercises, and it is one of the best training methods to promote shoulder muscle activation, reposition shoulder injuries, help you relieve shoulder pain and increase shoulder muscle strength.
The next four shoulder strength exercises are completely feasible for you, because this plan aims to promote scientific and reasonable shoulder training, help eliminate pain, reduce the risk of sports injuries, and solve your muscle imbalance and inefficiency!
In addition to good training effect, this kind of cross training of resistance bands is also convenient to carry and use in many places. At the same time, you only need 5- 10 minutes to complete this training.
Preheating:
In the cold winter, you need to do some warm-up training before entering the formal training. Use this simple shoulder training to activate the shoulder muscles first!
Kneeling push-ups: find a yoga mat or soft pad under the knee joint and support your hands at shoulder width under your chest. Note that the position from the head to the knee joint is an inclined plane at about 45 degrees from the ground, and you can do slow push-ups.
1. Shooter posture training (4 groups *20 times)
This action is of great benefit to your shoulder and stability exercise. When you hold the two bracelets of the resistance belt with both hands, keep your body in an inclined and upright state. Or, you can stand up straight first, then put your arms on your chest and give a thumbs up. First, pull one arm back, and the other arm is horizontally straight, parallel to the other arm and at the same height. Then do chest expansion exercises, and pull your newly returned arm with the strength of the other one next door, that is, the trajectory of your arm is opposite to that just now. Every time the arm is pulled back to the limit, it can last for 2 seconds and then return to the temperament position. Pull back left and right once, a group of ***20 times.
2. Pull-down training (4 groups * 10 times)
It's just a good training action, which can effectively strengthen the stability and functional ability of your shoulders.
After holding the handle with your arms straight, bend your knees and squat down your hips. After facing the resistance band, move your arm to the lower back of your body, and you will feel the tension of gluteus maximus and the compression of your scapula. Even if you don't feel it, you should focus on it. Pay attention to keep the peak contraction for 2 seconds when both hands are pulled back and pulled down. 10 times as a group.
3. Angel Cross Training (4 groups * 10 times)
You will feel obvious when you do this exercise, because this cross-training is specifically for shoulder pain and stability training.
Facing the resistance band, after extending your arm, raise your arm, pass through the resistance band on your chest, grab the bracelet at the handle, then open your arm and pull it to the front, upper and rear sides of your body until it can't be pulled back. Feel the contraction of your shoulder blades, the tension of your deltoid muscles and the tension of your core muscles. It is important to feel the pressure of shoulder muscles. Similarly, you need to keep the contraction peak for 2 seconds, when the resistance band pulls down to your sides. 10 times is 1 group.
4. Hug training (4 groups * 10 times)
The side facing away from the fixed resistance band. When the prone position (chest expansion) is stable, open your arms and then pull the resistance band to your chest. You will feel the opening and stretching of your shoulder blades, just like you are going to hug someone. Then return to the starting position. One group 10 times.