So you must not let this hub in fitness training? Bridge? It is broken. What about this one on the shoulder? Bridge? Any problem will directly affect your training. Many people do not pay attention to the improvement of shoulder strength and the strengthening of shoulder function in the early stage of training, but often challenge overload training in training, resulting in serious shoulder wear and shoulder pain during training. These are the results of frequent heavy training, because they do not strengthen shoulder strength. If you feel shoulder pain during training, then you should pay attention.
Because your shoulder is worn out, if you don't change your training strategy at this time and strengthen the function of shoulder joint (rotating muscle), it will cause serious problems in the future. Many people didn't notice these situations at first and thought it was normal to have a rest. As long as you feel pain in your shoulder joint during training, it must be that your shoulder joint is worn out and you must not be careless. After this happens, we should immediately stop using heavy weight training and suspend training for a period of time. We should also strengthen the training of shoulder joint function and let the shoulder joint rest for a period of time. Don't wait until the situation is serious to pay attention to it, then it may be too late.
As long as the shoulder is injured, it will not only take a long time to recover, but even if it is recovered, the function of the shoulder can not be completely restored to the state before the injury, which will have a certain impact. Of course, although the shoulder injury has no effect on daily life after recovery, it will have a serious impact on fitness training during heavy training. So if you want to keep fit for a long time, the first thing to do is to protect your shoulders and strengthen your shoulder strength training, so you should strengthen your shoulder strength in the early stage of training.
Many novices always have a bad grasp of weight when training, but they just use some weight that they can't control. There is only one result of this training, and that is to increase shoulder pressure. So when you are training, especially beginners, don't do heavy bench presses easily before your shoulder strength comes up. In fact, poor bench press control is the most likely to hurt the shoulder, which must be noted.
Today, I will organize a set of exercises on strengthening and shaping shoulder strength, which can help you effectively strengthen shoulder strength. Strengthening shoulder strength is equivalent to laying the foundation for future training, and must not be vague. There are six movements in this training. When training, all choose light weight training, and do 3-4 groups for each movement. There should be a rest time between each group and each movement, and the perfect rest time is 60-90 seconds.
Action 1, flat lift in front of small barbell
Action 2, the flat lift in front of the station, this action is the flat lift before the backhand grip.
Action 3: Stand with a small barbell and lift it unilaterally (it can also be done with dumbbells).
Action 4, sit on the dumbbell and lift sideways. In this action, the arm is lifted sideways-the big arm and the small arm are at a certain angle.
Action 5, dumbbells do anti-birds, fitness chair angle 60? The weight used is gradually increasing.
Action 6, sit dumbbell on the bird, and feel the force of the deltoid posterior bundle more.