👍🏻今日會介紹一個一直被低估嘅動作 — Facepull,佢係一個練習肩外旋非常好嘅動作,可以強化你膊頭嘅旋轉肌群(rotator cuff)同後膊(rear delts),特別針對經常做臥推/推膊等等推嘅動作,而令膊頭出現肩內旋(圓肩)嘅人,Facepull可以幫助你紓緩情況;同時,佢都可以訓練菱形肌。
✅標準做法:
⒈ 繩索高度首先調整至上胸位置,手指公朝上捉住繩索
⒉ 拉著繩索後退幾步,產生張力
⒊ 沉肩,肩胛骨往後收緊
⒋ 拉的時候繩索向外展開,朝著頭頂向上拉,用肩打開繩索
⒌ 以double biceps的姿勢完成動作
🌟旋轉肌群屬於細肌群,建議先用輕重量練習,將雙手拉開向上,達到最完整嘅幅度。
🌟大部分人可能都會企係到做facepull嘅,絕對無問題。但係如果新手一開始接觸依個動作,可以先嘗試坐低或者跪低黎做,因為咁樣可以提供更高程度嘅支撐,等你做嘅時候唔會比個重量過分搖曳到。
🌟而當你開始增加重量嘅時候,你又可以嘗試以前後弓箭跨步嘅方式,等你可以企得更加穩定,確保身體唔會失去平衡。
但係大家都可能會後膊或者菱形肌感受度唔高,咁就可能係因為忽略咗一啲細節位或者做錯咗,導致練唔到目標肌群:
❌手腕無提起,而手肘升起咗,完成動作唔係double bicep咁,咁樣並唔係一個正確嘅肩外旋,無辦法正確訓練你嘅rotator cuff。手肘要保持與肩同高或略低於肩膀高度。
❌捉繩索個陣,有啲人可能手指公係向前,有啲人係向自己。手指公指向前嘅時候,會出現輕微嘅肩內旋,向後拉個陣其實會限制咗你肩外旋嘅幅度。所以最好嘅方式會係手指公指向自己,咁樣可以最大化肩外旋嘅效果,打開繩索,向後上拉,以double biceps姿勢完成動作。
圖:KAPO 文:EUNICE
—————————————————————
感謝大家長期支持Kofgym,一直以來都有唔少觀眾朋友問我哋,除左黎上堂、買我哋嘅產品、share我哋啲片之外,仲有咩方法support我哋,幫助我哋有更多更好嘅製作,所以我哋都增加咗以下嘅資助方法:
①轉數快
快速支付系統識別碼(FPS id):3689684
②銀行轉帳
Cheese Burger Company Limited
滙豐銀行 121-798078-838
過完數可以將入數紙電郵去kofgymmuscle@gmail.com ,之後我哋會寄返張收據比你哋。
再一次多謝大家嘅支持!
—————————————————————
#kofgym #muscle #tutorial #movement #training #gym #workout #fitness #knowledge #hk #hongkong #hongkonggym #肌肉 #facepull #動作 #教學 #訓練 #姿勢 #香港健身 #香港人
同時也有10000部Youtube影片,追蹤數超過2,910的網紅コバにゃんチャンネル,也在其Youtube影片中提到,...
「rotator cuff movement」的推薦目錄:
rotator cuff movement 在 Vincent Siow 炜燊 Facebook 的最佳貼文
Are you looking for a bulletproof your shoulder?
Yes! this one of the best MOBILITY drill to improve shoulder,beside keep busy with strengthen the rotator cuff(Yes , that’s why I work on it now! cos my shoulder still long way to go😅)
Doing CARs (Controlled Articular Rotations) is a great way to articulate your scapula through it’s full range of motion!
.
The purpose is to stimulate 💪🏼muscle tissue, but also to make sure you maintain stimulation of the receptors in the tissue. Like the water inside a bow "If you don't use it you lose it". The interesting about this is can be done as working out set or warm up! The scapula can be very mobile if treated with care. This exercise should be done daily for 3-5 sets
.
💡A few tips
1. Make sure your posture is correct (core tight, chest up)
2. Don't forward your neck
3. Maximize your ROM (range of motion) in each movement
.
If you are watching this video, I would to thank and appreciate it🙏 wish u have a awesome weekend ❤️SPARED the shoulder love and TAG a friend!
Please write down as below what you would like to know more for my next workout video?
#iamaREVER
Credit to:
@gojojojojogoh
Video
rotator cuff movement 在 TylerMan 文家浚 Facebook 的精選貼文
-
Incline Bench Press Narrow Grip 215lbs x 5 @RPE 9 ?
Working on my weak tricep and delt again after a lot of injuries.
Narrow Grip - Increase in elbow angle for a large range of motion, emphasis more load on the tricep compared to the chest.
This movement is not for beginners or people who injured their shoulder or rotator cuff.
窄手斜板卧推 主要訓練上胸、前膊及三頭肌
窄手握法能增加三頭肌參與、增加動作幅度及減少胸肌在卧推參與度,令三頭肌的訓練強度增加。
但請小心,此動作不適合初學者或膊頭有傷患的朋友。
-
訓練詳情:inbox
#strengthandveins#poweresthetics
rotator cuff movement 在 Rotator Cuff Anatomy: Muscles, Function, and Pictures 的相關結果
Anatomy · Supraspinatus is responsible for movement away from the centerline of your body (abduction). · Infraspinatus is the main muscle ... ... <看更多>
rotator cuff movement 在 Rotator Cuff: Anatomy, Function, and Treatment - Verywell ... 的相關結果
Function · Stabilizing the head of the humerus in the shoulder joint: The supraspinatus, infraspinatus, teres minor, and subscapularis muscles ... ... <看更多>
rotator cuff movement 在 Rotator Cuff - Physiopedia 的相關結果
The RC muscles are each used in a variety of upper extremity movements including flexion, abduction, internal rotation and external rotation. They are essential ... ... <看更多>