We all want big and powerful shoulders. On Shoulder Workout Day you need to devote enough time to building the foundation, enough strong to maintain the large muscles that you see in your the future. Before each workout, exercises must be completed. for warming up the shoulder joints and muscles of the shoulder stabilizers.
In my training practice, I was not lucky to avoid injuries shoulder. And I cannot call myself an exception to the rule. Problems with shoulders – the trouble of many visitors to gyms and people, engaged in strength training with a barbell and dumbbells.
Shoulder pain is often caused by muscle imbalance in the shoulder girdle. The shoulder rotator muscles are constantly working to keep the shoulder joints stable during exercises for the upper body. If you think about it, shoulder girdle works 4-5 days a week, even for those who do not pay attention directly to this muscle group.
The lack of direct training can be complicated by the fact that such large muscles, like the pectoralis, usually become stronger much faster. With increasing load, the requirements for rotator muscles and scapular stabilizers also increase faster, forcing them to play constant catch-up.
- Why shoulders hurt during training
- Stabilizer Pre-Exercise Exercises shoulder
- Additional exercises
- Tech Tips
Why shoulders hurt during training
This catch-up game is the most dangerous. If you do not pay direct attention to these little muscle stabilizers, they will not keep pace with the progress of larger muscle groups. Very quickly, stabilizers will become a weak link, limiting shoulder development, and the main source of shoulder pain.
If you devote only 5 minutes to training these measures precautions, you can forget about the pain in the shoulders and restrictions. For those who already have shoulder problems there is a special workout, these dynamic exercises for preheating the shoulder joints will strengthen directly stabilizing muscles of the rotator cuff that greatly facilitate the implementation of heavy basic exercises and will reduce the pain.
Stabilizer Pre-Exercise Exercises shoulder
This complex can be performed both on shoulder day and before every workout.
The shoulder joint is somehow involved in performing many movements. Its anatomical structure is extremely complex, in Mr. connects many ligaments and is easy to injure.
A similar set of exercises for warming up the shoulder joints can be performed even on rest days to strengthen and stabilization.
| 1. Y-lifting dumbbells on an incline bench
2 sets, 5 times |
 |
| 2.T-lift dumbbell on an incline bench
2 sets, 5 times |
 |
| 3.I-lifting dumbbells on an incline bench
2 sets, 5 times |
 |
| 4.90-90 outward rotation
2 sets, 5 times |
 |
Additional exercises
This complex of physiotherapy exercises is performed with using elastic tape or block simulator.
- Turns inward with a tape or cable 2 sets 10-15 times
- Turns outwards with a tape or cable 2 sets 10-15 times
Tech Tips
With each of the movements in this workout, you are directly strain and strengthen these smaller muscles of the stabilizer, about which often overlooked. For each exercise, use 1-2 kg dumbbells, so as not to overload the muscles of the rotator cuff and scapular muscles. Lifting more weight will require the work of the larger muscles of the shoulder, in while our goal is to perform exercises designed just for stabilizers.
Start each approach with scapular contraction. Flatten your shoulder blades together and down, this position needs to be maintained during exercises to rhomboids and the middle of the trapezius muscles isometrically reduced. After the exercise, you need to relax your shoulders. and return the shoulder blades to their original position before starting the next scapular contraction.
Additional exercises include turning in and out, which can be done with tape or cables. If the block frame allows this, use a resistance of 1-2 kg. During these Exercise elbow should be pressed to the hip.
Perform inward and outward turns 2 sets of 10-15 times. Do these exercises along with lifting dumbbells on an inclined bench, and this a complete and effective program will maintain the health of the shoulder the joint.