Shoulder - Transverse Extension - Articulations
Schritt für Schritt
So geht’s
- Bend your elbows at a 90-degree angle, positioning your upper arms parallel to the ground and your forearms perpendicular to it.
- Keeping your upper arms stationary, extend your forearms backward until they are parallel with the floor, focusing on the contraction in your shoulder muscles.
- Hold the position for a few seconds, feeling the tension in your shoulders.
- Slowly return your arms to the starting position, maintaining control of the movement to ensure you're working your muscles and not relying on momentum.
Überblick
Über diese Übung
The Shoulder - Transverse Extension - Articulations exercise is a beneficial workout designed to enhance shoulder mobility and strength, primarily targeting the deltoids and upper back muscles. It is suitable for both fitness enthusiasts and individuals undergoing physical rehabilitation, aiming to improve their upper body strength and flexibility. This exercise is desirable as it not only aids in muscle building and injury prevention, but also helps in improving posture, enhancing athletic performance, and supporting everyday functional movements.
Coaching-Hinweise
Technik-Tipps
When performing the shoulder transverse extension, ensure your movements are slow and controlled. Avoid jerky or rapid movements as this can strain your shoulder muscles and joints.
Extend your arms fully but avoid locking your elbows or overextending your shoulders. Overextension can lead to injury.
Proper breathing is crucial for any exercise. Inhale when you're at the initial position and exhale as you extend your arms. This helps maintain a steady rhythm and provides your muscles with the oxygen they need.
If you're using dumbbells or any other weights, start with a weight you can handle comfortably. Gradually increase the weight as your strength improves.