0 1 front shoulder
No matter where you train your body, the tried and tested method is to start with multi-joint movements and complete compound movements when your energy level is the highest.
Multi-joint movement involves two or more joints moving at the same time, which will mobilize muscles to the greatest extent. Direct push is the most common shoulder multi-joint exercise, involving triceps brachii, triceps brachii and other cooperative muscle groups
Whether you are standing or sitting, it is the same push, but there is an important difference between the two types. When standing, you can generate some thrust through your hips and knees. This action is called standing shoulder pressure, which can usually be done more times with more weight than sitting.
Sitting posture is considered a better action to isolate the target muscles, because it is more difficult to borrow from the lower body, but you will sacrifice some weight, some times, or both.
But the bottom line is that each type of exercise has its advantages in designing shoulder training, so don't simply choose one and give up the other.
02 1. Warm-up is essential.
The muscles in the shoulders are smaller than those in the chest and back. If you don't warm up in advance, especially for the shoulders, it is easy to cause discomfort and even injury when you are doing heavy upper body chest and back training.
Recommended action YTWL shoulder exercise
2. Balanced distribution of training movements
After warming up, don't just train from the same angle. One of the reasons for shoulder pain is that there is no balanced exercise, and the same training is always repeated.
Don't you just do it? Push? Chest training, must also join? Pull? Back training can develop in a balanced way. If it is specifically for shoulder training, start with a lighter weight and gradually increase the weight.
3. Shoulder blades, keep clamping.
A common situation in upper body training is that the scapula is not clamped, which leads to shoulder instability.
As long as you hold the weight in your hand, remember to keep the output of the shoulder rotator cuff stable all the time, and clamp the shoulder blades on both sides to the center of the spine, so as to keep the shoulder muscles in the correct application range and prevent injuries.
In fitness exercise, injury prevention is more important than treatment, and the following three points need special attention:
1. What should I do before starting formal exercise? Warm up? Exercise, that is, slow and controlled upper arm rotation, can help stretch and exercise rotator cuff muscles and effectively prevent rotator cuff injuries.
In sports, athletes should pay attention to themselves, that is, consciously? Feeling? Your shoulder reaction; Once there are bad emotions such as pain, we should pay attention to them and stop exercising, and then take necessary protective measures or treat them as soon as possible.
3. Exercise, especially in the gym, don't overdo it. For example, after practicing pectoralis major and latissimus dorsi, it is not suitable for more intensive training on the shoulders. Exercise is even more taboo when you are tired.
04 Front pressure shoulder.
No matter where you train your body, the tried and tested method is to start with multi-joint movements and complete compound movements when your energy level is the highest.
Multi-joint movement involves two or more joints moving at the same time, which will mobilize muscles to the greatest extent. Direct push is the most common shoulder multi-joint exercise, involving triceps brachii, triceps brachii and other cooperative muscle groups
Whether you are standing or sitting, it is the same push, but there is an important difference between the two types. When standing, you can generate some thrust through your hips and knees. This action is called standing shoulder pressure, which can usually be done more times with more weight than sitting.
05 1. Before starting formal exercise, you should do a "warm-up" activity, that is, slow and controlled upper arm rotation, which can help stretch and exercise rotator cuff muscles and effectively prevent rotator cuff injuries. 2. In sports, athletes should pay attention to themselves, that is, consciously "feel" their shoulder reaction; Once there are bad emotions such as pain, we should pay attention to them and stop exercising, and then take necessary protective measures or treat them as soon as possible. Don't overdo your exercise training, especially in the gym.