Posted @withregram • @alex_cwy
坐姿划船Ep. 2
今次我會再同大家分享三個划船常見毛病和改善建議,如果你成日都覺得划船動作好唔自然就要留意下啦!
❌過份挺胸
這個毛病比較常見於著重「挺胸」提示的學員身上, 挺胸的提示本身並沒有問題 , 但過份側重於挺胸提示容易會令學員使用胸椎前凸(t-spine extension ) 代償 肩伸(shoulder extension)動作, 令動作距離縮短。 所以學員應保持在背椎中位(neutral spine)的情況及保持腹肌發力的情況下進行動作 , 減少過份挺胸動作出現
❌身體擺動
比較常見使用大重量划船的學員身上 , 如果訓練目的是進行肌肥大訓練, 學員應運用適當的技巧把最多的訓練刺激放在目標肌肉上, 而身體擺動會運用動力(momentum) ,腰部和臀部肌肉 令身體划更大的重量, 令目標肌肉(背闊肌)的所得到訓練刺激減少,訓練成效下降, 改善建議就是用輕的重量 和 保持上身穩定的情況下 令目標肌肉達至最大的刺激
❌用太多手力
常見於學員未能運用肩胛後引(scapula retraction) 和 肩伸(shoulder extension), 而使用(二頭肌)俗稱老鼠仔帶動動作, 二頭肌在划船動作中只是協助背闊肌完成收縮過程, 而二頭肌過份收縮, 間接令肩部肌肉(上斜方肌)收縮, 俗稱(縮膊)。 改變建議是先學習運用肩胛骨後引動作,然後使用 肩伸帶動動作 減少二頭肌代償問題
Seated row common error vol.2
Throughout my exercise experience and observation from student , here are three common errors and tips I would like to share with you guys !
❌ Excessive upper arch
Often we are told to keep the chest up during pulling type exercises such as pull up , barbell row, however if this cue is being overused , student will unconsciously use the chest arch to shorten the pulling range of motion from shoulder , which also place lesser stimulus on
the back muscles. To correct the movement , it’s necessary to brace the core to prevent from any chest arch.
❌Body swing
This Usually happens in students whose row heavy, if the goal of doing the seated row is hypertrophy (muscle cells growth) , then he/she should use the most precise technique to maximise the stimulus on the target muscles, that being said , body swing will take the work load off the upper back to other area such as lower back , hips and using momentum to finish the exercise. Put on a lighter weight and row with a more stable torso to row is a way to stimulate back muscles in seated row
❌Rowing with biceps
Biceps are the secondary muscles that responsible in the (arm flexion) part of the motion , however, beginners tend to lead the rowing motion with flexing the arms, this will tense up the neck muscle (upper trapezius) subsequently. Instead, try to initiate the movement by pulling the shoulder blades back and down , then pull the elbow back (shoulder flexion), that will helps to activate more back muscle
Credit to @markys_strength_performance
同時也有2部Youtube影片,追蹤數超過121的網紅『めざせアメリカンボディ』フィットネスチャンネル,也在其Youtube影片中提到,Miki Goraiの公式ホームページはこちら https://mikigorai.com/ HOME WORKOUT -Upper Body- Shoulder Range-of-motion 1-Elevation Depression 2-Protraction Retracti...
「shoulder retraction」的推薦目錄:
shoulder retraction 在 Linora Low Facebook 的最佳貼文
Upper Body Day Warmups. Save and use for Later!!
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I've compiled 9 of my favourite upper body warm ups for you to try.
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Here's a video to help you mobilise and stabilise your shoulder area, while activating the right muscles for your upper body day workout. some of the exercises are also great as rehabilitation and re-educating your scapulae. A lot of times, since we don't see our back muscles we may not know how to use them effectively.
The purpose for these warm up activation exercises:
1. Avoid injury
2. Mobilise your shoulder
3. Activate the right muscles to get the most out of your workout.
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I share the following exercises with you
1. Y-T-W
2. Upside Down Y Flutters
3. Swimmers
4. Scapular Retraction
5. Isometric Hold
6. Forward and Back
7. Ahoulder Dislocation
8. Band Pull Aparts
9. Eccentric Pull Ups
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I hope these moves help you and if you have any other warms that you do before your upper body workout, please share with me by dropping me a DM on instagram :)
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Wearing the latest @underarmourmy @Projectrock collection and also the latest Under Armour Heatgear.
shoulder retraction 在 Trainer Singh Facebook 的精選貼文
A reactive scapula retraction is the most simple yet most important movement to learn in order to execute most of your upper body workouts. Most of us have confused this with a regular “chest up” which is not a very accurate command or movement during upper body exercises let it be compound, machine or body weight workout.The lack of this movement lead to many issues like shoulder injuries , less activations and lower back strains.
Let me explain and show you how it’s done and executed.
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What is a scapula?
- also known as your shoulder bone, swipe left on the pic to view where it’s place
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- one of the stability component in your kinetic chain.
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What is a kinetic chain?
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- basically your joint and muscle movements t have a chain reaction and relation in your total body movements , just like the gears in your watch when that one circle thingy moves all the circle thingys move due to a chain reaction.
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- it takes the combination of 3 things , your nerves , muscles and joints to produce a single movement , which builds this chain , the movements could be as simple as moving your hand.
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What is a reactive scapula retraction ?
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During most of your upper body exercises like a bench press,last pull downs and so on your scapula works as a stability component in your kinetic chain, the correct execution of this movement allows you to stabilise your entire movement to avoid complications.
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-it’s basically an action of tucking/ pulling in your shoulder blades/ scapula without shrugging your shoulders / moving your shoulders up till your ears.
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- shoulder movements are very delicate, build on the support of soft tissues, any wrong movement or miss loading could cause major injuries .
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Remember not chest up, but a reactive scapula retraction . And I have also made a IGTV video on this please do check it out!
Thank you so much, and do leave your feed back on the comment box below
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shoulder retraction 在 『めざせアメリカンボディ』フィットネスチャンネル Youtube 的精選貼文
Miki Goraiの公式ホームページはこちら
https://mikigorai.com/
HOME WORKOUT
-Upper Body- Shoulder Range-of-motion
1-Elevation Depression
2-Protraction Retraction
3-Upward Downward Rotation
4-Overhead Downward Pull
5-Pull Back
6-Crawl Front Paddle
上半身トレの前に必ずといっていいほど行います【肩甲骨Wake Up Dynamic 体操🤸♀️】
大胸筋(Push-ups)トレーニングの時、肩も腕も使いますよね? 腕は肩関節から先だけが動くだけじゃなくて、”肩甲骨”の動きがベースとなって動いています💪
肩甲骨の動きをスムーズにすることで大胸筋にも効きやすくなりますのでオススメです✨
しかも、肩甲骨周りには、褐色脂肪細胞という代謝を🆙させるヒーロー達がいるんです🦸♂️🦸♀️ 肩甲骨を動かすと脂肪燃焼効果も🆙だし、姿勢改善にも👍いいことづくし🙆♀️
よかったらチェックしてください🕺
♡Facebook page⇩
https://www.facebook.com/mikipersonaltrainer
♡Instagram⇩
https://www.instagram.com/mikigorai/
#stayhome #おうち時間 #staystrong #fitness #fitnesslife #fitgirl #fitstagram #newyork #japan #personaltrainer #fitnessmodel #sportgirl #loveworkoutlife #mikigorai #肩甲骨 #代謝アップ #脂肪燃焼 #姿勢改善 #ホームワークアウト #ボディメイク #ダイエット #ダイエットのコツ #ニューヨーク #パーソナルトレーナー #フィットネスモデル #めざせアメリカンボディ #フィットネスライフスタイル #フィットネスの楽しさを伝えたい #エンジョイワークアウト #ステイホーム
shoulder retraction 在 Linora Low Youtube 的最讚貼文
SUBSCRIBE to my channel: https://www.youtube.com/linoralow
My Favourite Upper Body Warm Ups and Activation | Linora Low
Here's a video to help you mobilise and stabilise your shoulder area, while activating the right muscles for your upper body day workout. some of the exercises are also great as rehabilitation and re-educating your scapulae. A lot of times, since we don't see our back muscles we may not know how to use them effectively.
The purpose for these warm up activation exercises:
1. Avoid injury
2. Mobilise your shoulder
3. Activate the right muscles to get the most out of your workout.
I share the following exercises with you
1. 2:06 Y-T-W
2. 2:54 Upside Down Y Flutters
3. 3:14 Swimmers
4. 3:24 Scapular Retraction - Explanation by Ben Siong @Australian strength Performance - https://www.instagram.com/p/Bslfk39gPs4/
5. 3:53 90 Isometric Hold - Explanation by @eugene teo https://www.youtube.com/watch?v=5fQTfoSlt0A&t=1s
6. 4:33 Forward and Back
7. 5:08 Shoulder Dislocation
8. 5:32 Band Pull Aparts
9. 6:00 Eccentric Pull Ups
I hope these moves help you and if you have any other warms that you do before your upper body workout, please share with me by dropping me a DM on instagram :)
Wearing the latest Under Armour Project Rock collection and also the latest Under Armour Heatgear.
Under Armour sports bra reviews coming soon!
You can find me here
Website: http://www.linoralow.com
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