Many make avoidable mistakes in shoulder training that not only reduce success, but also increase the risk of injury. With the following six tips that the “Sports buzzer“Recommends your shoulders to train more safely and much more effectively.
Error during shoulder training
Nobody has a lot of time, but everyone wants to see results quickly. This often leads to the misconception “more is more”. Instead of just lifting heavy weights, it is important to tackle the training. If you are new to the gym, you can use the help of trained trainers at the beginning or observe the following six tips.
1. Missing warm -up phase
The shoulder joint is one of the most sensitive joints of the human body and the shoulder muscles are susceptible to injuries. Those who do not warm up properly risk strains or tendonal infections. According to “Sportbuzzer”, you should warm up with dynamic warm -up exercises such as arm circles or shoulder rotations. Also activate the rotator cuff with slight resistance straps or a cable with little weight.
2. Too much weight, too little control
Many athletes tend to use too heavy weights in the hope of achieving faster success. However, this often leads to unclean explanations and increases the risk of injury. Instead, you should use a moderate weight that you can lead to controlled movements without having to start. Carry out the exercises slowly and with a full range of motion.
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3. unbalanced training
The shoulder consists of many muscles and three parts – the front, the side and the rear shoulder muscles. The front shoulder muscles are often preferred, while the rear part is neglected. This can lead to muscular dysbalances and posture damage. Therefore, pay attention to a balanced distribution in the training plan and specifically build exercises for the rear shoulder, such as “Face Pulls” or “Reverse Flys”.
4. Incorrect attitude in shoulder exercises
A round back or too strongly hollow cross unnecessarily strain the spine. In addition, many automatically pull their shoulders up during shoulder exercises. Instead, you should take your shoulders slightly back and down and tense the fuselage to ensure a stable posture.
5. Neglection of the rotator cuff
The small muscles of the rotator cuff are often neglected, which increases the risk of injury. Therefore, integrate special rotator exercises such as external and interior rotation with resistance tapes into your training. Use lower weights and work with higher repetitions.
6. Too little regeneration
Motivation and frequent visits to the gym are good, but it can be counterproductive to claim shoulders too often and too much. This leads to overload and injuries. Treat your shoulders between intensive training sessions at least 48 hours of break. Also pay attention to sufficient sleep and a protein -rich diet to support the regeneration of the muscles.
With these tips you can achieve a balanced shoulder training and can sustainably strengthen and protect your shoulder muscles!
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