In the last article, the editor mentioned that the shoulder plays an important role in the upper limb movement. All upper limb movement must rely on the shoulder. To be done. Increasing the flexibility of the shoulders will increase the range of all activities and improve the movement ability of the shoulders. I have a good action here. It can not only increase the flexibility of the shoulders, but also activate the shoulders. The muscle groups near the lower part are convenient for your future fitness training.
Today The action shared by the editor is called prone shoulder wrap. The purpose of this action is to enhance the range of movement of the shoulder through training, so that the shoulder can be retracted and retracted freely in all upper limb training, and better serve the upper limb exercises. Before doing this exercise, we have to do some dynamic stretching for the shoulders, so that the body's exercise heat is enhanced, the body's joints and tissues are well relaxed, and their range of motion is increased, so as to better adapt to the prone shoulder surround.
Let us do the prone shoulder wrap together.
Lie on your stomach and stick to the ground, spread your legs slightly apart and straighten down at the same time, extend your arms to the front of your head, and tighten your back, legs, and buttocks. Move the arm along the top of the body to the side of the body and then to the diagonally below the bodyAt the same time, keep your arms straight. When you reach the oblique lower side, then bend your elbows inward, place your hands on the upper part of the lumbar spine with the back of your hands facing down, then release your hands, follow the oblique lower part of your body to your side and then When you get to the top of your head, straighten your arms throughout the process, then bend your elbows to your head to hold your head, and finally straighten your arms to the original position.
The problem that needs to be paid attention to during the entire movement is: relax your scapula during exercise, allow the scapula to move freely, and increase the range of motion of the joint Large, this will improve the exercise ability of the shoulder. During the exercise, the force should be gentle, not too strong. This will cause the friction between the acromion and the rotator cuff to increase, resulting in shoulder injury. If you are exercising, Your shoulder makes a creaking sound. The editor recommends static stretching of the latissimus dorsi and pectoral muscles after the exercise. In short, you want to increase your chest, arms and back. The most important premise is Train your shoulders well.
This exercise training gave the editor a deep impression. Our fitness is like building a building. We want to live beautifully To build a building, we must first lay the foundation. The foundation is stable before we can add more weight. The same is true for our movements. To choose the movements, first start from the most basic practice and master the basic essentials of the movements. In actual practice , Grinding and summarizing practical training actions, so that the foundation is laid, and if we increase the training intensity, it will not affect the bodyCaused harm.
So friends who love fitness, we should cherish the desire for knowledge, let our fitness life be full of knowledge, persistence, science, rationality, harvest and transcendence, and bring positive energy to people around us, No matter from the outside or inside, our fitness exercise is to protect our health.