The shoulder is like a ball socket in a machine, connecting the humerus and scapula of the upper arm. It has a great influence on people's overall temperament and needs our special attention during exercise. Shoulder movements include six main movements: bending, stretching, abduction, abduction, internal rotation and external rotation.
When the shoulder is bent, the upper arm is raised and bent towards the face.
When the shoulders are extended, the arms are extended back beyond the body plane.
When doing abduction, move your arms up to one side of your body.
When abduction, the arm is pulled to the body.
In horizontal abduction and abduction, the arm should be shoulder height, similar to chest stretching or posterior deltoid stretching.
The deltoid muscle of the shoulder is composed of three independent parts or three heads, and each part moves in different directions when the arm moves. The three heads of the deltoid muscle are attached to the shoulder joint through multiple tendons, which are combined into one tendon and connected with the humerus of the upper arm. The front of the deltoid muscle is connected with the clavicle, which can make the arm lift forward and the shoulder bend. The lateral deltoid muscle connects the acromion, so that the arm can be lifted and extended to the outside of the body for shoulder abduction training. The posterior deltoid muscle connects the scapula, moving the arm backward and stretching the shoulder.
The rotator cuff muscles are a set of protective sleeves around the shoulder joint. Although this group of muscles is almost invisible, rotator cuff muscles are the key to keep shoulders stable and strong. All muscles start from the scapula and connect with the femur of the upper arm through the shoulder joint.
The supraspinatus muscle is located above the joint and is responsible for lifting the arm outward? The posture when greeting a taxi.
Infraspinatus and teres minor are located behind the joints and are responsible for the outward rotation of the arms? The posture when hitchhiking.
The subscapular muscle is located in front of the joint and is responsible for the inward bending of the arm? The posture of arms crossed on the chest.
After introducing the simple movements of shoulder muscles, let's take a look at how to exercise shoulder muscles.
First of all, I want to introduce barbell shoulder push to you. This training mainly exercises deltoid muscle. The first step is to sit on the bench, hold the barbell shoulder width, and put your palms forward. Step 2, slowly lower the height of your hands on your chest until you touch the upper chest position. Third, push the barbell vertically upward until the elbow joint is closed and the arm is straight.
In this process, the upper body straight sitting posture exercise is more strict than standing posture to lift barbells, which can avoid lifting barbells by leg strength instead of shoulder strength when standing. At the same time, pay great attention to hand spacing. The most commonly used grip when practicing deltoid muscle is shoulder-width grip. A slightly wider grip will also have a slightly lower exercise intensity for triceps, but too wide grip will easily increase the risk of shoulder injury.
If you do a good shoulder push, you can try neck back push, which makes your shoulders twist more outward. But after this action is completed, the barbell is pushed from the back of the neck, which increases the risk of shoulder injury.
Next, let's talk about equipment shoulder pressure. This training joint needs to repeat a short distance before closing, stop pressing and put the deltoid muscle in a state of tension.
The first step is to sit on the instrument and keep your back straight. Be sure to sit up straight, support your back with your spine and hold the handle at the same time. Step 2: Push vertically upward until the elbow joint is closed and the arm is straight. The third step is to gradually reduce the recommended height until it is shoulder-length.
It is worth mentioning that in this training, the palm-to-palm mastery method can strengthen the exercise of the front of deltoid muscle more than the palm-to-palm mastery method.
These are my two suggestions for shoulder muscle exercise, which I hope will help you.