Common Biceps Errors: Scapular instability

During weight training, it is very important to achieve physical stability. Only by ensuring stability can you focus more on the target muscles and stimulate the muscles more fully. At the same time, you can ensure the safety of joints during training and avoid damage. Training is better!

　　For biceps training, the most important physical stability is the stability of the scapula

　　Scapula can produce uplifting, descending, forward extension, retraction, upward rotation, and downward rotation during exercise. The scapula can complete such complex and diverse movements, which is closely related to the 16 muscles attached to the scapula.

　　When training with biceps, the scapula must always remain stable to provide a stable foundation for the movement of the upper limbs. The stable position of the scapula is to always maintain the descending and posterior retraction of the scapula.

　　How to maintain the stability of the scapula during training requires the descending and retraction of the scapula, and continue to maintain during training. .If the scapula cannot be stable during training, then there will be a leakage of strength during training, and the strength generated by the body cannot be effectively concentrated on the contraction of the biceps. Some of the strength generated by the body is used to stabilize the scapula, resulting in a decrease in the training efficiency of the biceps.

　　Video: Common mistakes in biceps: The weight is too heavy, which leads to unstable scapula, resulting in compensation for leverage

　　How to effectively ensure the stability of the scapula.

　　First, the position and physiological curvature of the body's spine are normal, so that the head position needs to be in a neutral position. At the same time, the multifissure muscles and erection spine on both sides of the spine must have sufficient strength to maintain the normal position and physiological curvature of the spine, and establish a base of stability for the stability of the scapula;

　　Second, the muscle strength that causes the scapula to descend and contract backward should meet the needs of maintaining the stability of the scapula during the movement. Among them, the important muscles are the middle and lower trapezius muscles and rhomboid muscles ;

　　Third, the elastic potential of the muscles that extend and lift the scapula can meet the requirement of maintaining the correct position of the scapula;

　　Fourth, maintain correct movements and postures during exercise, and no movements of lowering the head and bending the neck, no movements of shrugging and leveraging force, etc.

　　Standard training movements, coupled with stable shoulder blades, can ensure that the body's strength is more concentrated on the biceps during the training movement of the biceps, avoid unnecessary power leakage and loss, and provide more concentrated stimulation of the biceps

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