Greetings dear friends of the SWC community, I am
@jesusaguilarvz, in this post I am here to talk a little and show exercises to work on shoulder rotation, remember that you should not put aside working on joint mobility exercises, but rather keep it as training in the same way, having good mobility and flexibility in the joints does not allow us to optimally achieve those objectives that we want so much and the best thing is that without injuries when they are done properly, for example I work active mobility with minimum rest and minimum duration to only activate the joints and warm up, without further ado I hope you like it and support me with a comment, thanks.
Comencé con un rotaciones completas de los hombros, con un palo de escoba, moderado a mí flexibilidad de hombros donde el objetivo es ir acortando la distancia, o la longitud del palo de escoba hice unas tres series de 30 segundos, luego repetí el mismo ejercicios pero con una banda elástica, es más cómodo porque ella nos permite abrir en la zona más difícil del ejercicio, luego realice rotaciones externa en cada hombro por separado ese ejercicio me gusta mucho, para luego hacer elevaciones de hombros con bandas elásticas
I started with full shoulder rotations, with a broomstick, moderate to my shoulder flexibility where the goal is to shorten the distance, or the length of the broomstick. I did about three sets of 30 seconds, then I repeated the same exercises. but with an elastic band, it is more comfortable because it allows us to open in the most difficult area of the exercise, then perform external rotations on each shoulder separately, I like that exercise a lot, and then do shoulder raises with elastic bands
Rutina | Routine |
Rotación de hombros completa con un palo de escoba 3x30 sg | Full shoulder rotation with a broomstick 3x30 sg |
Rotación de hombros completa con banda elástica 3x30 sg | Complete shoulder rotation with elastic band 3x30 sg |
Rotación externa de hombros con banda elástica 3x15 sg | Shoulder external rotation with elastic band 3x15 sg |
Elevaciones de hombros con banda elástica 3x20 sg | Shoulder raises with elastic band 3x20 sg |
Rutina(Movie) | Routine(movie) |
Recordemos que cuando hacemos crecer el hombro trabajando la hipertrofia, vamos perdiendo movilidad si no la trabajamos, el crecimiento de los músculos si quita movilidad en ellos cuando se olvida trabajar y a la largo del tiempo veremos que no podemos llegar o realizar movimiento que podemos hacer antes sin problemas, por ello es muy bueno realizar ejercicios de movilidad, trabajar flexibilidad para acostumbrar a que esos rango sea muy óptimos y nos permitan realizar movimientos sin problemas.
Let's remember that when we make the shoulder grow by working on hypertrophy, we lose mobility if we don't work on it, the growth of the muscles does remove mobility in them when we forget to work and over time we will see that we cannot reach or perform the movement that we can do before without problems, for this reason it is very good to carry out mobility exercises, work on flexibility to get used to these optimal ranges and allow us to carry out movements without problems.
Redes Sociales | Social Network |
Muchas gracias por leer mi publicación, ¡nos vemos en una próxima publicación | Thank you very much for reading my publication, see you in a next publication! |
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