This is definitely not a bluff, nor is it a joke. It is difficult to recover after shoulder training injury. Not only does it take a long time, but even if it is fully recovered, the shoulder control cannot be restored. Many trainers were forced to bid farewell to their iron stage because of shoulder injuries. They can only practice some casual training, and all the heavy training can't be trained.
If you want to avoid this situation, you must pay attention to protecting your shoulders during training. Only by protecting your shoulders can you carry out iron lifting training better and safer. At the same time, we should also pay attention to the strengthening of shoulders, strengthen shoulder strength and shoulder self-protection ability. Today, I will arrange a set of perfect shoulder pad and shoulder rehabilitation exercises for everyone. Intensive training of rotator muscles is an important umbrella for your shoulders. If the rotator is strong, the shoulder protection ability will be improved.
The rotator muscle group consists of supraspinatus, infraspinatus, subscapularis and teres minor. These muscle groups constitute the external protection of the shoulder joint, and they all play an important role in protecting the shoulder joint during the shoulder movement.
The whole rotator muscle plays a great role in stabilizing shoulders. If your shoulders tremble during weightlifting training, such as bench press and flying birds, it means that your shoulder strength and rotating muscles are weak, so this kind of trembling will occur, which has a great influence on your shoulders. You see, this is a slight trembling. In fact, they wear shoulder joints very much, which can easily lead to training accidents in training. If you have this situation now.
Then quickly strengthen the rotator cuff. Why is the rotating muscle group a necessary part of shoulder rehabilitation and relieving shoulder pressure, mainly because the rotating muscle group controls the stability and all activities of the shoulder?
If the rotator muscle group is damaged, it will directly affect the stability of the shoulder joint, and then cause different degrees of dysfunction to the trainer's shoulder. For example, if you feel shoulder pain during training, it is likely that the rotating muscle group is damaged. Usually, wrong and irregular training movements can easily lead to damage to the rotating muscle group. For example, when the arm is raised, the place where the rotator cuff covers the nodule will be pushed up, and then it will rub against the bone at the acromion. When the rotator cuff is rubbed and squeezed with the acromion for a long time, the rotator cuff may break due to wear, which is also commonly known as rotator cuff tear. Therefore, every movement must be standardized during training, which is the best way to avoid shoulder injury.
Well, having said so much about the importance of rotator cuff to shoulder, let's strengthen it. The following group of rotating muscles can not only enhance the self-protection ability of shoulder, but more importantly, this group of movements can restore the function of shoulder joint and relieve the pressure on shoulder joint. For trainers who often press iron, this group of movements should be done for a long time, at least once a week, which is of great benefit to the whole shoulder. If you feel uncomfortable or uncomfortable in the current training,
The following set of movements should be done slowly in training. Don't do it too fast. One * * *, five movements, each movement is done in four groups, and each group is done 15 times. Remember to slow down with a small weight. The action is simple. Just look at the reference picture. Be sure to look at these reference pictures carefully and make every movement absolutely standard in order to achieve good results.