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Shoulder training to avoid pain



When you ask for people's body parts, the They prefer to exercise, shoulders and chest are usually high on the list. The downside: Ask the most injured body parts, and also the shoulders are at the top of the list.

It's a true muscle-building puzzle: Some of the best shoulder and chest training exercises (think the military press and bench press) are often the biggest culprits when you have shoulder problems, and shoulder injuries are countless, all from pre-existing injuries to imbalances in the surrounding muscles (think: Powerful chest, but lower back reinforcement) or poor shoulder mobility.

My solution to all this: The landmine press. Yes, people tend to consider the landmine as an ideal thing for that Considering leg training, but you can pull out a lot of kilometers for a sure shoulder workout. It's a great way to train your shoulders and chest, but the joints become lighter than traditional dumbbell exercises. If you're hurt, listen to the music in your ears, but even if you're completely healthy, you can consider incorporating landmine work into your training. Why do not you stay healthy?

Why the landmine press?

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The landmine press It's a great way to work your shoulders and chest area like this Keep in mind that this is not just for injured people, it's something for everyone.

Setup is simple: Some gyms have a landmine attachment: insert one Barbell in and you're ready to go in. If your gym does not have a landmine, just grab a barbell and put it in the corner of your fitness center, but it's a sturdy wall, the last thing you want is a hole in your gymnastics wall .)

From there you only need the version of Landminepre Select the one that suits you best for shoulder development The s one-arm landmine press is your best bet. It's very similar to all the overhead pressure variations you've made so far, with a difference. it requires less shoulder flexion.

What is the shoulder flexion?

  Full length of a male athlete exercising power with a barbell in a gym.

Getty Images skynesher

It's basically the act of raising the upper arm above the head. And most people believe that they can do it because it seems natural. However, if you see them raising their arms over their heads, they will notice a lot of tilt and camber in their upper and lower backs but they will not force you to really perfect shoulder flexion due to the location of the landmine. This is a safe method for pressing on the shoulder. To do this, simply grab the pole with a pole and stand in front of the landmine. Lower the head of the rod to your shoulder and then push it back up.

Different presses for different muscle targets

The standing version of this exercise is also the ideal way for you. You can do this if your legs are spread over your shoulder, or you can use a staggered posture. To use the staggered posture, move your right leg backwards with your right arm holding the bar, and vice versa.

Be sure to really support your core and bend your abdominal muscles. They obviously focus on your shoulders, but in many ways this is also a full-body exercise, so you want your core to keep you stable. You need a tight core to avoid injury.

Remember to perform 3 sets of 8 to 12 repetitions of this movement during your next shoulder workout.

There's also another version of the move, and that's what people at the landmine press do not always appreciate. You can easily turn it into an explosive "push-press". Stand with outstretched arm over the bar and lower the bar to the shoulder. Hold your core tight, bend your knees and hips a little and then level them out. At the same time shoot the pole upwards so that your arm is straight again.

You can also incorporate a little more work by using a semi or high kneeling posture. To achieve a half-kneeling posture, bend your right knee to the floor holding the barbell in your right hand (or vice versa). Concentrate on keeping your hips and shoulders straight when pushing out of this position.

There is also the shoulder-to-shoulder press, which is best made from a high, kneeling position with a tight posture. They smoke their shoulders and hit a ton of core with this move.

Finally, you can also engage your breast by running a "bilateral" landmine press. Just fold your hands around the end of the dumbbell and then push straight up. This simulates a bench press with an incline or "press" and smokes the chest. You can either do this from the standing, high, or half-kneeling position, and in turn mix some core holdings.

All this leads to one of the least used devices in the gym. The landmine is not a gimmick in your gym. It's a tool with a purpose that helps you save your shoulders and still make an uncomfortable workout.


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