Shoulder Warm-up Exercises
1. External Rotation from Half-Kneeling Position
How To Perform
1. Set cable front of your eye
2. Set your hand 90 Degree Angle
3. Start move your hand front to rear
4. 10 to 20 rep is okay For That
2. Band Internal and External Rotation
How To Perform
Internal Rotation
1. stand side to the resistance band, then keeping your elbow bend to 90 degree,
2. Move your hand inward across your body toward the opposite elbow,
3. pause then return to the starting point.
External Rotation
1. stand side to the resistance band, then keeping your elbow bend to 90 degree,
2. Move your hand directly across your body and towards the outside of your shoulder while keeping your elbow stationary.
3. Pause when you can go no further, then return to the starting position.
3. Pull-Ups
How To Perform
1. Grab a pull-up bar with an overhand grip that’s slightly wider than shoulder width.
2. Hang at arm’s length also known as a dead hang pointing your legs slightly in front of you to form a wide C. Now press your thighs together and brace your abs; your body should remain rigid for the entire movement.
3. Pull your elbows to your ribs and squeeze your shoulder blades together. As you pull yourself up, imagine that you’re pressing down on the top of the bar. Look straight ahead and pull until your neck or upper chest touches the bar.
4. Pause, and then slowly lower yourself to a dead hang.
4. Push-ups
How To Perform
1. straight your hips chest back,
2. set your hand to shoulder-width,
3. down to the ground and stop when your elbow at 90 degree,
4. Then back to starting position slowly.
1. External Rotation from Half-Kneeling Position
How To Perform
1. Set cable front of your eye
2. Set your hand 90 Degree Angle
3. Start move your hand front to rear
4. 10 to 20 rep is okay For That
2. Band Internal and External Rotation
How To Perform
Internal Rotation
1. stand side to the resistance band, then keeping your elbow bend to 90 degree,
2. Move your hand inward across your body toward the opposite elbow,
3. pause then return to the starting point.
External Rotation
1. stand side to the resistance band, then keeping your elbow bend to 90 degree,
2. Move your hand directly across your body and towards the outside of your shoulder while keeping your elbow stationary.
3. Pause when you can go no further, then return to the starting position.
3. Pull-Ups
How To Perform
1. Grab a pull-up bar with an overhand grip that’s slightly wider than shoulder width.
2. Hang at arm’s length also known as a dead hang pointing your legs slightly in front of you to form a wide C. Now press your thighs together and brace your abs; your body should remain rigid for the entire movement.
3. Pull your elbows to your ribs and squeeze your shoulder blades together. As you pull yourself up, imagine that you’re pressing down on the top of the bar. Look straight ahead and pull until your neck or upper chest touches the bar.
4. Pause, and then slowly lower yourself to a dead hang.
4. Push-ups
How To Perform
1. straight your hips chest back,
2. set your hand to shoulder-width,
3. down to the ground and stop when your elbow at 90 degree,
4. Then back to starting position slowly.
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