Rotator cuff muscle group strengthening: Cuban rotation

In the previous article "Strengthening the Stability of Rotary Cuff Muscle Groups", we talked about the stability and strength of the rotator cuff muscle group. At the same time, we also provide three exercises for everyone!

Today we recommend a good move: Cuban rotation

Previous article:

Shoulder joint is the joint with the greatest mobility in the human body, and the stability and movement of the shoulder are mainly responsible for the rotator cuff

The rotator cuff is composed of four small muscles: the supraspinatus supraspinatus supraspinatus supraspinatus supraspinatus supraspinatus supraspinatus supraspinatus suprascapularis subscapularis teres minor teres teres minor teres. The four muscles connecting the scapula and humerus work together, allowing the shoulder joint to make complex three-dimensional movements; allowing the arms to lift, abduction, stretch and rotate.

Roller cuff (rotator) Cuff is an extremely important muscle group. Although the rotator muscle is classified as a small muscle group and is not the main source of strength, it plays an important role in stabilizing the humerus and shoulders of the upper arm when the shoulder joint is moved in a large range.

The damage to the rotator cuff directly affects the stability of the shoulder joint, and thus causes functional disorders to varying degrees. Usually, the movement of raising hands over the shoulder can easily cause damage to the rotator muscles of the shoulder. When the arm is raised, the place where the rotator sleeve covers the nodules will be pushed upward, and then friction with the bones of the acromion (there is a bursa between the nodules and the acromion as a buffer). When the rotator sleeve continuously rubs and squeezes with the acromion for a long time, the part of the muscle sleeve may rupture due to wear, which is commonly known as rotator cuff (rotator cuff) (rotator cuff). When the rotator sleeve continuously rubs and squeezes with the acromion for a long time, the part of the muscle sleeve may rupture due to wear, which is commonly known as rotator cuff (rotator cuff) (rotator cuff). tears. Moreover, because of the muscle group of the shoulder, as long as one of the muscles has problems, it will directly or indirectly affect other muscles or even other joints.

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

Standing 90-degree shoulder rotation is also called "Cuban rotation"

You can use standing, sitting or lying on your back!

You can use dumbbells to train! It's good to just use empty hand if you just start trying! Start with a small weight and gradually increase the load every week.

How to do it?

Two hands Lift, start position like pushing on the shoulders of dumbbells, bend the arm close to 90 degrees, and the upper arm and torso are close to 90 degrees

Then hold the dumbbell tightly, start the shoulders, rotate downward until the forearm and torso are perpendicular, and then rotate the shoulders outside and lift the dumbbell upward!

Pay attention to the movements slow and control them!

Processing 3 groups, 10 times per group

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