As the joint of body and arm, shoulder is extremely important. But it is also because in our daily life and training, our movements have a high probability of requiring the participation of shoulders, so our shoulders are also vulnerable to greater or lesser injuries in various situations. This has a great influence on our training plan.

Shoulder injuries, such as bench pressing, hard pulling and rowing, will be affected to some extent. It can be said that in training, especially in weight-bearing training or upper body training, shoulder injury will make you lose many choices in the process of making training plans.

To protect your shoulders, you need to pay attention to the following aspects.

Tip 1: Avoid high-risk training moves

In the process of fitness, the knowledge involved is very complicated, which does not mean that every training action is safe and effective, and there is not only one training action for the training goal you want to achieve.

Therefore, actions such as rowing upright, pulling down the pulley behind the neck, pushing the shoulder behind the neck, etc., which will cause great wear on the shoulders, should be avoided as much as possible, because better corresponding training actions with less sports injuries can be found.

In addition, we must start from two aspects in the choice of training movements. First, check whether this action meets your training goal. Only the right medicine, targeted, targeted, can we make an excellent training plan. The second is to check whether the movements are in line with your own situation and make a training plan that is in line with your own situation, which is far better than blindly learning other people's plans.

Tip 2: Improve the flexibility of your shoulders.

The improvement of shoulder mobility can avoid joint injury to a great extent. This is due to the high mobility of the shoulders. Shoulders? Fault tolerance rate? The higher you are, the less likely you are to move beyond your shoulders.

The improvement of shoulder mobility lies in two aspects. First of all, in the long run, we can improve shoulder mobility through targeted training? Upper limit? . Sticking to stretching training can relax the muscles (such as deltoid) that restrict shoulder movement, and flexibility training can make shoulder joint more flexible.

In a short period of time, warm-up exercise before exercise can adjust your state well, keep the mobility of your shoulders at the highest level, activate your whole body muscles, adjust your state, improve your exercise ability and avoid injury.

Tip 3: Strengthen the shoulder stabilizing muscles.

Some people think it is meaningful to train the traditional muscles that will make you look better, but in fact, the smaller muscles around him that can't improve your body lines are also an extremely important part of the training.

Is this because that's all? Ordinary? Muscle groups protect your shoulder joint. They can make your shoulder joint more stable in all kinds of high-intensity and difficult training and reduce the chance of injury.

Finally, in the process of fitness, protecting yourself from harm is the most important thing. Knowing more about fitness knowledge and studying the core essentials of each movement at ordinary times will make your fitness plan get twice the result with half the effort and keep you away from pain to the greatest extent.