The rotator cuff muscle group is the muscle group around the shoulder joint. Although they are small, they are protective covers for shoulder joints. In terms of importance, keeping the shoulders stable and strong is the key. Because all the muscles in the shoulder start from the scapula and connect with the femur of the upper arm through the shoulder joint.
The rotator cuff muscles are mainly composed of supraspinatus, infraspinatus, subscapularis and teres minor. The common movements are lifting the arm, such as greeting or saying goodbye to others. External arm rotation, such as shaking hands with rhythm in a concert; Bend your arms inward, as if your arms were crossed on your chest.
Many people work long hours, which leads to rotator cuff muscle injury. They never know what the problem is. They think their latissimus dorsi or trapezius muscles are not strong enough, so they are eager to exercise or rest their backs. However, after a while, they began to feel pain again. After asking some great gods and coaches, they realized that there was something wrong with their rotator cuff muscles, so they spent a lot of time repairing them.
We don't want to be like that. Although the rotator cuff muscle group is a small muscle group, its importance is self-evident. As long as you exercise for a short time every week in the fitness plan, you can avoid rotator cuff injury to a great extent.
Next, I will bring you three groups of exercises to exercise rotator cuff muscles, 2-4 groups in each group, and each group will do 8- 15 times.
The first action: the tractor retracts and rotates internally.
Stand on one side of the stretcher, adjust the pulley of the stretcher to the waist position, and pull the hand ring with the outer arm. When exercising, the elbow is close to the body, and the stretcher is stretched along the inner side of the arc image, and the forearm is parallel to the ground. Change your other hand and do the same thing.
The second action: the stretcher expands and contracts.
Similar to the first action, but the puller is changed from internal rotation to external rotation. Your muscles are different, too. The first movement is mainly to exercise the subscapular muscles and pectoralis major muscles, and the second movement is to exercise infraspinatus, teres minor and the posterior deltoid muscles. . If you don't have a tension device or time to go to the gym, you can use a tension rope instead.
The third action: dumbbell topspin.
Open your feet naturally, shoulder-width apart, grab a dumbbell in each hand, start the forearm parallel to the ground, keep the elbow joint and forearm stable, turn the forearm at right angles, turn the forearm upward to be perpendicular to the ground, and then return to its original state. This action is mainly to exercise the supraspinatus muscle, lateral deltoid muscle and anterior deltoid muscle. In the process of raising the arm to the first 45 degrees, it is mainly the supraspinatus muscle that plays a role. You can choose your own weaknesses to alleviate and carry out targeted exercise.