關於 shoulder isometric exercise ，我們在網路上蒐集到這些相關的討論、資訊與評價

Working with TennisFlex on Rendy Lu: isometric exercise to stabilize the shoulder joint in the functional chain during a forehand motion. Through this TennisFlex exercise, I was able to help Rendy Lu extremely quick out of a situation of pain in the right shoulder joint. It happened after warming up the serve just before the match. This pain situation was as follows: Sharp pain radiating from the shoulder into the arm until the wrist in the movement range of 80 and 120 degree abduction of the right arm (also called as painful arc) - beginning in the region of the tuberculum majus, as well as tender right between the anterior and lateral part of the deltoid muscle. A similar symptomatology as the impingement syndrome. After a brief myofascial treatment, and subsequent stabilization exercises with TennisFlex was the shoulder pain gone. The Tennis Flex is a true enrichment of my therapy offer, because I can get the athletes much faster stabilized after the deep treatment. So far the athletes after such deep treatment felt a bad timing, but this is quite normal because the fascial structures and the treated body part are realigned. For a certain time it can´t be controlled as they used to it in the specific movements. That is because of a slight disturbance in the neuromuscular control, which is not pathological but requires normally a certain adaptation period of 1-2 days. So I don’t usually use this deep treatment techniques just before a match. But if a player, as used in this case "Rendy Lu" just before the match is coming to me and says it hurts in the shoulder, there is no other way to make it, because these techniques working incredibly quick and effective. In this case, e.g. Rendy Lu could play the match without pain. Fortunately, we had a camera man in this situation in our team, who was hired by adidas shooting a documentary about Rendy, due to the upcoming Olympic Games. Therefore, all details have been recorded live! I have to say the TennisFlex enables completely new possibilities in the hobby, amateur and professional sports!

stefan為盧彥勳設計的特別訓練……

working with TennisFlex on Rendy Lu: isometric exercise to stabilize the shoulder joint in the functional chain during a service motion...

♥ Nana used to only weigh 42kgs! She's now at a healthy 53kgs with consistent strength training and eating well. If you struggle to gain weight or if you want to get sculpted, follow this workout routine! Read below for more info.
♥ HER Network is NOT sponsored. It is an online network I created bringing together strong, passionate and like-minded women, driven by the same vision of wanting to support other women across the world to be the best version of themselves from inside and out.
♥ SUBSCRIBE for new video every Monday, Wednesday and Friday. http://www.youtube.com/joannasohofficial

"We aim to offer you meaningful content that will continue to add value in your life. The videos will range from health & fitness, food, lifestyle, beauty, fashion, travel, life guide, parenting, and more."

________

Nana is one of the most well-known faces in Malaysia’s fitness industry. She is deeply passionate about combating obesity, and has delivered talks and seminars across the country about the importance of active living. She also likes to challenge the perspective of women in weight-training.

________

Stay connected and follow us:
HER Network:
https://www.hernetwork.tv
https://www.facebook.com/hernetwork.tv
https://www.instagram.com/hernetwork.tv

Nana Al Haleq
https://www.instagram.com/nanaalhaleq/


Joanna Soh
http://joannasoh.com/
https://www.instagram.com/joannasohofficial/
https://www.facebook.com/joannasohofficial/
https://www.youtube.com/user/joannasohofficial
https://twitter.com/Joanna_Soh

________

Tempo: 3 – 1 – 1
Reps: 12 – 15 reps per exercise
Sets: 3 per exercise
Do this routine 3 – 4 times weekly

Exercises
1) Shoulder Presses (2 – 4kgs each)
2) Lat Pulldown (15 – 20kgs)
3) Bent-Over Dumbbell Row (4 – 6kgs each)
4) Bicep to Lateral Raises (2 – 4kgs each)
5) Rope to Face Pull (8 – 10kgs)

The weights should be heavy enough for you to lift between 12 - 15 reps. If you can lift more than 15 reps, then you need to increase the weight. If you struggle to lift up to 12 reps, then the weight is too heavy for you, reduce it.

________

This workout is based on HYPERTROPHY strength training. What is muscle hypertrophy? Muscle hypertrophy involves an increase in size of skeletal muscle cells (hence, weight gain). The goal of most hypertrophy exercises is progressive hypertrophy, ensuring each workout taxes the muscles more that previous through training manipulation.

What you need to consider and be aware of every time you are undergoing hypertrophy exercises is:

1) Time under tension which is how long each repetitions or sets takes.
2) Repetitions. Optimal reps range for hypertrophy is between 8 to 12 reps.
3) Tempo. How fast and slow you move the weight through the eccentric, concentric and isometric faces. For this, it's 3 - 1 - 1 tempo. 3 seconds eccentric, 1 second concentric and 1 second isometric.