清除肩膀長期不適的替代動作(土耳其起立、壺鈴臥推、壺鈴底朝上肩推)

麥克波羅伊肌力與體能訓練中心的教練IG:muscle_mind_movement,調整了訓練課表中的動作,目的是解決長期肩膀的不適。

土耳其起立:
◆ 這是我最喜歡的動作之一,在整個動作過程中,它持續挑戰肩膀的穩定度。
◆ 當下肢在進行動作時,有負重的手臂持續面對不同肩膀屈曲角度的挑戰(刺激)。

壺鈴臥推:
◆ 這是一個很好的臥推替代動作。當持壺鈴時,壺鈴會持續迫使您的肩膀在外旋的位置。
◆ 結果:迫使旋轉袖肌群進行工作,來抵抗過多的外旋,進而要求肩關節來穩定。

壺鈴底朝上的肩推:
◆ 重量需要輕,但卻是非常有挑戰的動作。
◆ 壺鈴底朝上迫使您的身體持續產生張力,強迫前臂要保持垂直、肩膀要在安全的位置。
◆ 這是我最愛的過頭上推的變化,因為它要求旋轉袖肌群要出來工作。
◆ 整個動作過程中,您沒辦法投機。

 

 

_____________________________________________________________ A few lifts I swapped into my program that cleaned up months of shoulder discomfort! _____________________________________________________________ Turkish Get-Up: This is one of my favorite lifts for multiple reasons. The Get-Up challenges both the stability of the top and bottom shoulder. The bell remains vertical while your body adjusts to keep your arm in a safe position. As movement of the lower body occurs -the loaded arm is challenged into different degrees of shoulder flexion. _____________________________________________________________ Kettlebell Bench Press: Here's a great bench alternative. With the bell in a racked position – the kettlebell is persistently trying to pull you into external rotation. Result: Your rotator cuff has to work overtime to try and resist that excessive external rotation. This fight against forces demands your shoulder joint to stabilize. _____________________________________________________________ Bottoms-Up Press: For something that needs to be kept light – this is a very challenging movement. The kettlebell being held in the bottoms-up position forces your body to maintain full tension. Forcing you to keep your forearm vertical and your shoulder in a safe position. This is my favorite overhead pressing variation – simply because it demands the rotator cuff to do its job – stabilize the humeral head in the glenoid cavity. You cannot cheat your way through this movement. _____________________________________________________________ @movementasmedicine @bodybyboyle @performbetter

Nicole Delegas(@muscle_mind_movement)張貼的影片 於 張貼

延伸閱讀:

◆ 針對巴西柔術BJJ及綜合格鬥MMA進行有效率的訓練
◆ 維持肩膀健康的5個訓練提醒
◆ 肩膀的活動操:早晨例行循環
◆ 肩關節恢復或活化動作(土耳其起立、繞頸、風車)
◆ 單手壺鈴底朝上式肩推

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