Qianpingju Teaching: Correcting common errors in Qianpingju

Front flat lift teaching:

　　For the front flat lift is one of the most common shoulder training movements in the gym! It is mainly used to exercise our deltoid anterior bundle. Common lateral flat lifts are generally trained by barbells/dumbbells and elastic bands

　　For the front flat lift is a basic function of the shoulder joint: shoulder flexion training

　　Shoulder flexion requires a lot of muscles to work together, so this exercise actually trains more than one muscle

　　Including the main ones: pectoralis major and anterior deltoid, coracobrachialis (coracobrachialis)

　　In addition, there will also be subscapularis and teres (teres) Major)

　　All muscles work together

　　　A few things you must know before doing exercise

　　a. In the movement of lifting your hands, the control of the scapula is very important!!

　　b. If the force is not applied correctly or the movement is incorrect, it is easy to cause damage to the body! Shoulder aches

　　c. Because the torque of this movement is large, it is easy to cause pelvic tilt forward and ribs are turned off

　　"In order to achieve a better movement mode, good control must be first." This is a very important thing

　　The control of the scapula will vary due to the change in the height angle of the hand

　　One should be noted that: before the hand is lifted to 90 degrees, the scapula is stable! After that, continue to lift up, the scapula will rotate upward! Please refer to " Sudal and Humeral Rhythm　　Short suggestions:

　　If your goal is to deltoid anterior tract, try not to exceed 90 degrees when doing this exercise

　　But if you want to have a larger training range, remember to practice the control of the scapula first and then train!

　　What is the most common wrong movement when doing this exercise?

　　a. The shoulders are hunched!! The improper control of the scapula is very easy to make the upper trapezius muscle come out to help, causing the shoulders to be very sore 　　b. The body leans back too much!! Because the hand is not raised high, the body leans backward can easily cause waist soreness

　　What movements can we do to prevent incorrect postures?

　　Shoulder flexion training facing the wall

　　The first step: bring the scapula to the center position (neutral position)

　　　Slightly retract the scapula and let the scapula sink

　　Step 2: After maintaining the center position of the scapula, bend the elbow against the wall (position 1 below)

　　Step 3: Continue to maintain the center position of the scapula, and keep the elbow bent, raise the shoulder up to 90 degrees (position 2 below)

　　Step 4: Put the shoulder back to the position of the scapula, and repeat this action 10 times / Group, do three groups in total

　　If you don't know if you have a good stabilization of the scapula

　　It can be changed to lean against the wall, maintain the scapula against the wall, and then perform the flexion of the shoulder. This seemingly simple small movement can not only help you practice maintaining the stability of the scapula when the shoulder is flexed, but also avoid incorrect movements of the scapula during the movement (ex. Lift upward, slide forward too much, etc.)

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