Rotator cuff muscle exercise: 3 recommended shoulder external rotation movements

When it comes to shoulders, many people think of thick and stylish deltoid muscles and strong trapezoid muscles, but they often ignore the little brothers hidden inside: rotator cuff muscle groups!

In shoulder function and health, the muscle strength of the rotator cuff muscle groups is very important! In the previous article "Three Keys to Influencing Shoulder Function", we mentioned the importance of rotator cuff muscle training!

Rolar cuff muscle groups: wrapping our shoulder joints like a sleeve, consisting of four small muscles: supraspinatus supraspinatus supraspinatus supraspinatus supraspinatus supraspinatus supraspinatus supraspinatus suprascapularis subscapularis teres minor Small teres,

We often see people working hard to train larger and more sexy muscle groups, but ignore smaller stable muscle groups. This is undoubtedly bad!

Rolar cuff muscle groups (supraspinatus, infraspinatus, teres, subscapularis) Although the actual small muscle groups are not the main source of strength. They surround the shoulder and humeral joints together to make them stable. However, it plays an important role in stabilizing the upper arm humeral and shoulders when the shoulder joint is largely active.

If our muscles are insufficient or have unbalanced strength, then the shoulders do not have a very stable state during training, which will not only affect our training quality, but also increase the risk of injury

So, strengthen the rotator cuff and shoulder blades that stabilize the shoulder joint. Blade) makes the shoulder muscles stronger and helps reduce the occurrence of injuries.

Today we recommend 3 training exercises for external shoulder rotation!

Why is external shoulder rotation?

Because of the poor posture of sitting for a long time, many people's shoulders will be in an internal rotation state, resulting in the external shoulder rotation of the shoulder muscles for a long time being stretched or weak.

At the same time, many trainers have done too many (push, shoulder introversion, shoulder introversion, shoulder flexion) movements, and (pull, shoulder abduction, shoulder external rotation, shoulder extension ) does too little movements! It leads to imbalance in muscle strength!

Three shoulder external rotation movements, help your rotator cuff muscle group muscle strength from different movement planes!

Shoulder external rotation ①

This is one of the common movements we do! Do shoulder abduction training with the arm vertically downward!

Shoulder external rotation ②

This action is also called Cuban rotation, do shoulder external rotation training at shoulder abduction 90 degrees!

Shoulder external rotation ③

The third movement has been replaced with one Exercise plane, carry out shoulder abduction training at shoulder flexion 90!

(Note: Follow the Fitness Bar WeChat public platform, subscribe to search for "Fitness Bar Network" or "Click to scan to follow")

Related recommendations:

Disadvantages of sitting push-up training on the shoulder deltoid muscles

YTWL scapula training! Video teaching!

Essentials before fitness: 10 elastic bands shoulder warm-up movement video teaching