關於 internal rotation of shoulder ，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.

Click the like button or share this account if you find the video useful. And feel free to leave any comment if you got any thoughts or questions👌

For further information
Please follow:https://www.instagram.com/jacky_physio/

《教學篇》

FACEPULL

在多種競技運動中，例如網球、羽毛球中的擊球，欖球，棒球中的投球，游泳時抱水等等的動作都會有肩胛骨前引(scapula protraction)及肩內旋活動(shoulder internal rotation)，在長期訓練及比賽中，帶動該關節的肌肉們與它們對抗肌(antagonist)很容易造成肌肉結構性失衡。而Facepull就是最有效改善其失衡的矯正運動之一。前半的肩水平外展帶動肩胛骨後縮(scapula retraction)，後半用肩外旋動作(shoulder external rotation)把手拉到耳邊。
了解到投球擊球需要的是肌肉爆發力，因此在重量訓練及其矯正訓練亦應針對其爆發力量去設計課程。用一秒以下速度去進行向心收縮(Concentric Contraction)以模仿爆發力使用時之速度；用三秒或以上速度做離心收縮(Eccentric Contraction)藉以增加肌肉受張力之時間（Time of Tension)。

(特別嗚謝《豆腐變鐵人》作者兼世錦女鐵人Ginny Wong 之友情演出）

Can't believe my name was mentioned in the same line with "Yu Jie". Epic moment.

Anyway, I'll highlight parts I enjoy the most;

1. "For one, they focused on end positions with little attention on the in-betweens. There was no mention of first pull, second pull, or anything between the start position and extension unless inquired by an attendee"

Reason:
If you are taught the 2 strong positions properly, from start to end, you'll "know" how to second pull. If there's any adjustment necessary, it'll happen after that set or between reps. Not before the "mistake" has been done.

2. Was the minimal instruction effective because it was simple or was it simple because the lifters already had some proficiency?

Reason:
I'll say that it's effective because of minimal instructions. I had very little instructions back when I was coached. We just figured things out as our bodies progressed.

Learning to coach however was a different thing altogether. I had to learn a ridiculous amount more to be able to coach. I had to reopen all my texts and re-read (nearly 10 years worth), to study, before I had the guts to coach one person. My brother. He always becomes my guinea pig.

3."Yu Jie adjusted almost everyone's overhead position by internally rotating the shoulders. It was the most intense retraction I've felt. "

Typically I do this, but not towards the end range of the shoulder. I typically just say, "Knuckles to ceiling". Internal rotation of shoulder for the more flexible ones.

I've to toe the difference between athlete and fitness. Fitness people are influenced by certain ideas, like "internal rotation of shoulder is weak". It's not good to force the idea. Just give them a torch, and slowly they'll walk the path, if they like what they see in that path.

1 more week to Shanghai and Shandong. OOOOh yeah! No FB, no problem. Plenty of studying with the Chinese COACHES!