What is rotator cuff? How to exercise rotator cuff

Rotator cuff, also known as rotating sleeve, is a group of tendon complexes wrapped around the humeral head. The front of the humeral head is the subscapular tendon, the upper part is the supraspinatus tendon, and the posterior part is the infraspinatus tendon and the terribly tendon. The movement of these tendons causes the shoulder joint to rotate inward, externally and upwardly, but more importantly, these tendons stabilize the humeral head on the glenoid, which plays an extremely important role in maintaining the stability of the shoulder joint and shoulder joint activity.

In some bodybuilders, these muscles are weak. This may be due to lack of training and poor posture, or other factors; Here are three main exercises. You should add exercise to your regular training to strengthen your rotator cuffs.

The editor recommends some methods to train rotator cuffs:

Dumbell lying on the inner rotation

Action process:

1. First grab the dumbbell with your right hand and lie on the right side of the bench.

2. Bend your right elbow and pass through your right side, the dumbbell is perpendicular to the ground, and rotate your right shoulder internally to drive the dumbbell and the entire torso.

3. Rotate your right shoulder externally. The dumbbell brought by the arm lowers to the starting position, repeat the practice of your left shoulder in completing the number of goals represented with your right shoulder.

The dumbbell lie outside and rotates

The action process:

1. Hold the dumbbell with your left hand and let the right side of the body lie flat on the ground.

2. Bend the left elbow and move it through your left side, the dumbbell is perpendicular to the ground, and rotate the dumbbell outside and away from your torso.

3. Turn the dumbbell brought by the inner side and start downward. In order to complete the number of representatives and your left shoulder, repeat the above movements with your right shoulder.

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