Shoulder stability exercise: kettlebell stand up bottom-up

Shoulder joint stability is a very critical link in our training! Only with a stable shoulder can your upper limb training be proud!

　　Although the shoulder joint has a large range of motion, it is weak due to the lack of bone support. Therefore, shoulder unstableness is prone to occur, which will further lead to shoulder injuries.

　　　Status away from shoulder injuries: It is urgent to strengthen the stability of the shoulder joint!

　　The stability of the shoulder is mainly guaranteed by the muscles and tendons of the rotator cuff. At the same time, the deltoid muscle, trapezius, and latissimus dorsi help maintain the stability of the shoulder joint.

　　How to train?

　　Many people think: simply strengthening the muscle groups that are mentioned above to stabilize the shoulder! In fact, it is not the case! This idea is like practicing abdomen to strengthen the core The same stability

　　Stability refers to the shoulder stabilization muscle groups working together to fight against external unstable factors!

　　So! Our training idea should be to put the joints in the right position, and then stabilize the muscle groups to overcome the unstable factors! That is, "anti-movement training"

　　Recommended movement: Bottom-up lifting of the kettlebell is a great action! You need strong shoulders, core stability and grip strength to work together to stabilize the body!

　　Advantages:

　　Building a strong shoulder stability: The reversed Hu Ling is very difficult to control! You have to overcome its sway, tilt, and stabilize it! When you hold Hu Ling and keep your arms still and straight. The amount falls along the arms to the shoulders! Your shoulder stabilization muscles need to work to keep the shoulders stable!

　　At the same time, turning Hu Ling upside down is also a challenge for your grip!

　　Teaching your core stability: your thighs, buttocks, abdomen and back must be tense to build a stable platform.

　　How to do it?

　　For those who are just trying, it is recommended to use a lighter Hu Ling! Believe me, this is definitely not easy

　　First perform a static support action

　　Stand, grab Hu Ling with one hand, hold Hu Ling (stand-standing) and straighten it on the top of your head, and the center falls on your shoulder blades! Then keep it for 15 seconds! Keep your shoulders stable, HOLD Hu Ling, and control Hu Ling to prevent him from shaking! Repeat this way! 　　　　Attention to tighten your thighs, buttocks and core muscles to stabilize the torso and keep your ribs pressed down, avoid excessive shrugging and head forward.

　　Add dynamic movements!

　　Once you can use your stance to maintain stability, you can start to try to create more unstable factors by increasing the movements of the lower limbs!

　　For example: Walking with Hu Ling, the ups and downs of the ups and downs, greatly increasing the difficulty of the movements.

　　You can also add the lower limb squat movements!

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