Practice your chest muscles wildly, be careful that your shoulders will be useless!

Practice the chest muscles wildly, be careful that your shoulders will be aborted!

　　Chest muscles can be said to be the favorite part of everyone in the gym! Many people are even more crazy about practicing proud chest curves to show their strength

　　But in many cases, practicing the chest muscles wildly may cause you to have a series of problems: for example

　　1. Round shoulders

　　2. The shoulder joints are not straight (normal to lift the shoulders easily 180°), and may cause pain around the shoulder joints

　　3. When standing, your hands are naturally hanging but cannot keep them on both sides of the body, and your hands cannot touch your pockets

　　　All this happens The proud pectoral muscles are related to two main reasons:

　　　1. The pectoral muscles are the only ones that break the balance of muscle tone around the shoulder joints

　　　2. The pectoral muscles are practiced too frequently, but they forget to stretch and relax. The muscle fibers become shorter and move the humeral scapula forward. To understand why there are three common problems mentioned above, we must start with the anatomy and motility of the pectoral muscles.

　　　Pepperal muscles anatomy and motility

　　The so-called pectoral muscles mainly include the superficial "pepperal muscles" and the deeper "pepperal muscles".

　　Pepperal muscles

　　Muscles start point

　　Clavicle end: Medial surface in front of the clavicle

　　Sternum end: Anterior surface in front of the sternum, six upper soft ribs

　　Muscle end point: inter-axial groove on the humerus

　　Muscle function movements: shoulder joint flexion, internal rotation rotation), adduction (horizontal adduction)

　　Pepper-minus muscle

　　Muscle start point: third to fifth ribs, near the cartilage of the ribs

　　Muscle end point: upper inner edge of the coracoid process of the scapula

　　Muscle movement: pull the scapula forward (antierly) downward (inferiorly) to stabilize the scapula

　　　From the muscle dissection and the movements produced, you can know why the pectoral muscles need to be pushed (such as bench press, push-ups, chest clamping, etc., including shoulder flexion, internal rotation and adduction), because this can best induce the movement of the muscle

　　But!!! What will happen if you practice too much and your muscles are too strong or too tight?

　　From the anatomy above, when the central axis of the body is not moving, the distal limbs will cause the muscle tension:

　　1. The pectoralis major pulls the humerus forward (because the end of the muscle is in the humerus)

　　2. The pectoralis minor pulls the scapula forward (because the end of the muscle is in the coracoid process of the scapula). In this way, round shoulders and hands cannot touch the pockets will inevitably occur. Then why are the arms not raised high?

　　Next we will discuss the stability of the shoulder joint

　　Shoulder joints are generally mainly labral joints, but in fact, the shoulder joints are mainly composed of four joints, including (1) labral joints, (2) sternum clavicle joints, (3) scapula thoracic joints and (4) Acermary clavicle joint.

These four joints play different roles when general shoulder joint activity. For example, during the natural abduction process, the labral joint will handle the first 0°~120°, and the subsequent 120°~180° is the scapula thoracic joint. At this time, the sternum clavicle and acromary clavicle joints need to rotate and move upward to present a perfect 180° lift

　　　As a perfect movement needs to come from each bone and joint in their own positions, it can be successfully achieved. If the pectoralis muscle is too tight, the scapula will be pulled forward

　　You can imagine that it is like building a house. Once a wall is crooked, the entire building will be unstable

　　Shoulder After the scapula leaves its original position, it will lead to a perfect 180° defect. Otherwise, you can try to simulate the shoulder and cheek bones and run forward very much when you are hunched. At this time, I believe your hand will not be raised high! In addition to the round shoulders caused by the general office group due to desks, the elderly will also be prone to hunchback problems due to insufficient aging muscle strength. At this time, it is easy to find that shoulder tendonitis often occurs at the same time. This is the common round back posture that is indirectly caused by poor structure and inadequate arrangement of bones

In addition, there is another key point

At the humerus and acromion, there is a subacromial joint cavity called Subacromial The mysterious space of space is normally about 1cm high, and is mainly used to buffer the humerus when it first lifts up, so that the humerus will not hit the acromion. At this time, the supraspinatus will play a key role in pressing the humerus head down to avoid two bones colliding! But if the humerus head cannot run down normally, it will lead to a head-on end!!! It will cause pain, which is the so-called "subacromial clamping syndrome".

Subacromial joint cavity

　　In short, if the pectoralis major and pectoralis minor muscles are too strong If it is too tight, it will cause the scapula and humerus to move forward, resulting in a round back, resulting in limited mobility - not lifting high or pain - squeezed, etc.

　　What should I do? Shoulder joint correction training

　　The so-called one thing overcomes one thing. If the chest muscles move the scapula and humerus forward, someone will definitely pull it back. In addition, you can directly stretch the chest muscles to restore the length of the muscles to normal, which can also help the healthy development of the shoulders

　　The following introduces common training methods

　　Rhombus muscles (Rhomboid major&minor) and middle trapezius muscle strength training

　　The focus of the movement is to clamp the scapula on both sides. The specific movements include various horizontal pulling movements, sitting rowing, barbell bent over rowing), single joint movements (bearing over birds, elastic band scapula backwards, etc.)

　　　Lower Trapezius) muscle strength training (sinking, rotating the shoulder blades upward), common training movements include various pull-downs, and lifting over the head. Here we recommend sitting straight arm pull-downs and Y-shaped lifting

Pectoral muscle stretching

The lunge step, keep the body upright, the arms against the wall, and do not shrug your shoulders, and the body moves forward until the chest muscle feels tight. Static stretching for 15 seconds is just one time, and you can repeat ten times

Conclusion

　　The body is balanced, and you must make your chest muscles look good, and you must also be healthy and practical.

　This article is a training suggestion for people who are generally fit for health. If you have a great dream of bodybuilding, I wish you good grades and dreams are the priority. But please take the above suggestions to heart. One day, it will be necessary (not because the human body is so mysterious, especially biomechanics, some problems will inevitably occur).