Shoulder It is the hub of upper limb movement and is in a very important core position! Any upper limb training movement will use the shoulder joint, whether it is chest training, back training, shoulder training, hand training, or even lower body deadlift, the shoulder joint will be used! No
During exercise, the shoulder is the most vulnerable part to injuries. If your shoulder is injured! Then you'll have to give up all upper body training!
Preventing problems before they happen is what we should do! Therefore, when training the upper body muscles/training the shoulder muscles alone, you must pay great attention to fully warming up the shoulders before training
Today I’m going to introduce you to some great shoulder warm-up exercises with elastic bands! Help you strengthen the important stabilizer muscles of the shoulder and the muscle groups near the scapula
Elastic bands are the most convenient and portable fitness training tool, especially in some small movements (joint warm-up before exercise), elastic bands It is simple and convenient, can provide tension from all angles, and is very popular
It will be better to relax some chest muscles, latissimus dorsi and triceps before performing the following movements!
Action 1: Pull back the elastic band
1. Stand with your body straight and do not swing back and forth.
2. Hold the elastic with the palms of both hands facing downwards
As shown in the picture: activate the shoulders to pull outwards and backwards!
Action 2: Elastic band shoulder horizontal abduction!
1. Use the same standing posture, with the body upright, holding the elastic band with both hands and raising it higher than the shoulders!
2. Use the shoulder clamping method to tighten the elastic band downward and outward. At the top of the movement, squeeze your shoulder blades together tightly!
Action 3: Y-shaped side raise
1. Double Stand with your feet wider, step on one end of the elastic band with one foot, and hold the elastic band firmly with the opposite hand
2. Start the side lift movement with your shoulders back and outward!
Action 4: Single-arm shoulder abduction
Fix the elastic band at the back, then take a few steps forward and hold it with one hand Put the elastic band on the side of the body
Start the shoulder lift and lift it above the head!
Action 5: Wrap your hands around the shoulders
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Stand your feet wider than your shoulders, then step on the elastic band and hold your hands wider
Then move forward! Turn your shoulders back, this is a classic action (stepping with both feet helps to increase resistance)