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

上半身暖身訓練🔥
-肩膀穩定度

健身房裡最常見的肩膀暖身方式
為拿啞鈴或cable做肩膀單一平面外轉
但所謂旋轉肌或穩定肌群的作用
應在動態過程中,協同出力穩定肩部
非在單一平面上持續收縮內轉或外轉
(但若目的為局部肌肉肌肥大則目標不一樣)

Y. PRESS WITH THERABAND
利用彈力帶的張力為阻力
在有阻力的情況下做動態的肩部動作
Y字打開/肩推

Y. T. CIRCLE IN PRONE
若無彈力帶則可趴在地面
手伸直成Y or T字, 或是來回繞過障礙物來出力

(中文解說都在影片裡)

Upper Body Warm Up🔥
-Shoulder Stability

One of the most commonly used warm up exercise for shoulder is doing External/ Internal Rotation with a cable or dumbbell. However the function of the rotator cuff or shoulder stabilizer should be stabilizing the shoulder in a dynamic task, rather than doing a pure single plane motion

To warm up properly, we can do shoulder overhead movements (ex. Y, shoulder press) by using a theraband as a resistance with proper control of our shoulder stabilizer.

If we don't have a theraband or any resistance, we could lay down prone, lifting our shoulder of the ground in a Y, T position. Furthermore, we can do a dynamic task as circling around a obstacle.

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#AskKenneth | Cuban Press (External Rotation)

Building your shoulders (delts), don’t limit to do overhead Press. There are so many methods & angles to train your delts. The trainees can perform overhead press, lateral raises, frontal raises, reverse flye, facepull...with DB, barbell and cable, but most trainees always forget about their rotator cuffs (肩旋肌群).

For the health of the shoulder joints, training our rotator cuffs are necessary. Cuban Press can be the prehab & rehab exercise. If you are suffering the pain from overhead pressing, I recommend the trainee to do few sets of Cuban Press with light weight before pressing. Tempo 4010 is suggested. It also strengthens the infraspinatus (棘下肌)and teres minor (小圓肌)muscles too.

Moreover, the trainee can perform Cuban Press at the end of the heavy lifting session for the accessory.

Reminder: Pulling & Pressing movements also involve rotator cuffs. If you cannot open your shoulders when you’re doing pulling ups, lat pull down or seated row, you may have shoulders issue.

If the trainee trains 5 days a week, he is recommended to spend a session to do the remedial work. Then you can extend your training age if the Longevity is your goal.

www.trainerkenneth.com

#cubanpress #rotatorcuffs #externalrotation #shoulders #delts #rehab #prehab #preventinjury #Teamkenneth #coachkenneth #訓練 #肩膀 #預防受傷 #健身 #健美 #健康

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Các bài tập mình sẽ liệt kê dưới đây để các bạn tiện theo dõi:
WARM UP:
- Face Pulls: 2 sets x 15 reps
- External Rotation Off Knee: 2 sets x 15 reps/ arm
- Clapping Push Up: 2 sets x 6 reps

EXERCISE 1: Superset
- Incline Bench Press: 3 sets x 20 reps
- Chest Supported Row: 3 sets x 15 reps

EXERCISE 2: Superset
- Strict Pull Ups: 3 sets x 15 reps
- Dips (Chest version): 3 sets x 15 reps

EXERCISE 3: Superset
- Dumbbell Key Press: 3 sets x 15 reps
- Dumbbell Bent Over Row: 3 sets x 15 reps

EXERCISE 4: Superset
- Cable Fly: 3 sets x 15 reps
- Cable Pullovers: 3 sets x 15 reps

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