Warm up and stability training of rotator cuff muscle groups

Warm-up and stability training of rotator cuff muscle groups

　　Basics of rotator cuffs

　　To understand the muscles of rotator cuffs, you only need to remember SITS: Supraspinatus (supraspinatus), Infraspinatus (supraspinatus), Teres Minor (minor teres), Subscapularis (subscapularis). These muscles all start from different areas of the scapula and are embedded in the humeral head. They gather in the glenohumeral joint capsule to form a tendon sleeve surrounding the joint. They all play an important role in keeping the humeral head stable in the joint socket. They play a very important role in maintaining the stability of the shoulder joint and the movement of the shoulder joint.

　　This set of training moves is recommended today to help you strengthen the rotator cuff muscles!

　　This set of exercises can be regarded as a must-have warm-up before any other shoulder exercise to help prevent muscle damage.

　　Action 1: Rotate the medial dumbbell

　　1, lie to the right side, bend your knees to keep your body stable, and put your left hand naturally In physical measurement.

　　2, hold a light dumbbell with your right palm facing up, place your upper arm on the ground, and bend your arm to 90°.

　　3, rotate the arm as the axis, let the dumbbell rise from the ground, and keep the arm bent 90°.

　　Operation 2: Rotate the dumbbell outward

　　1, lie to the right side, bend your knees to keep your body stable, and put your right hand naturally straight on the mat. Bend the left arm to 90°, with your palm facing down, and hold a dumbbell.

　　2, take the upper arm of your left hand as the axis, rotate the forearm upward, drive the dumbbell to rise, and keep the arm to bend 90°. The rotation amplitude is as if it is not forced.

　The above movements must be performed alternately on the left and right.

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