For people who play with their heads down for a long time without exercise, it is easy to cause deformation of the cervical spine in the shoulder. This situation is easy to cause stiff and sore neck and shoulders. If this situation is not corrected for a long time, common cervical spondylosis will appear, which will affect the quality of life. Therefore, it is recommended that you always move your neck and shoulders when you play with your mobile phone, and don't play with your mobile phone for a long time.
If the neck and shoulders are seriously deformed, you will find that your body shape will be seriously deformed, even hunched, and it will be very difficult to correct it when it is seriously deformed. Therefore, it is necessary to strengthen the training of shoulders from the beginning, which can not only achieve the effect of shaping the body shape, but also better protect the neck and shoulders and enhance the function of the shoulder joint.
Shoulder function is also a key part of fitness, which plays a decisive role. If a bodybuilder does not strengthen the shoulder joint function and shoulder muscle strength to protect his shoulders, then his fitness road must not go far, because the shoulder joint function is too important for training, and the shoulder joint is equivalent to a hub area. As long as the arm moves, it must pass through the shoulder joint, just like training the upper body. Every movement requires strong arm strength activities, and when the arm moves, the shoulder joint must participate.
When you do heavy weight training, your arm strength is very strong. If you don't have strong strength to balance your shoulders, your shoulders are easy to get hurt. In fitness training, the shoulder will become the hardest hit area because the trainer did not pay attention to the strengthening of the shoulder joint in the early stage, but the weight used in the follow-up training is getting bigger and bigger, and the strength of the shoulder is insufficient, which will gradually increase the wear and tear of the shoulder joint.
This can lead to shoulder injuries. If you feel shoulder pain during heavy weight training, especially bench press training, it means that your shoulder joint has worn out. At this time, you should stop heavy training, carry out functional training of shoulder joint, and strengthen the strength of shoulder muscles.
Today, I will organize a set of intensive training movements about shoulders, which can help trainers shape shoulders and enhance shoulder strength. There are five movements in this shoulder training. During training, each movement should be done in 4 groups, and each group should rest for 60 seconds, so that the shoulders can rest and recover. Use light or medium weight training. In the process of training, it is necessary to control the posture to make it correct. It's important to practice your shoulders, but weight is secondary. Only by doing the right posture can we achieve effective stimulation. Otherwise, the greater the weight you use in posture troops, the greater the damage to your shoulders.
Action 1, shoulder pressing with sitting posture fixing device, each group 10 times. During push-ups and falls, the slower the better. Slow training can not only enhance the stimulation depth to muscles, but also reduce the pressure on shoulders.
Action 2: Smith machine presses the load-bearing neck forward, and each group does 10 times.
Action 3: Stand dumbbell and do side lift, each group does 10 times, and the speed of upper and lower arms should be balanced and consistent, so as to prevent the difference of left and right arm strength from causing the speed range on both sides to be inconsistent.
Action 4, the standing dumbbell is lifted forward unilaterally, each group 10 times, alternately on both sides 10 times.
Action 5, sit facing the bird, each group does 10 times, and slowly complete the action.