分享 『肩關節穩定訓練 - Sharapovas / 莎拉波娃 』
✔️聽說， 莎拉波娃 早期在長期爭戰有一些肩膀的傷害，藉由這個訓練讓肩膀回到健康的狀態，也因此命名它的名字當作動作名稱。
這個動作絕對是肩轉肌袖的訓練殺手，棘下肌以及小圓肌肉 的等長、向心以及離心的收縮。
✔️謝謝有人跟我分享這個動作也可以稱作「wall walk」，我想這樣應該會更好懂👍
Rumor has it that this exercise in particular helped REHAB and [P]REHAB her shoulder back to health, hence the aptly named “Sharapova” exercise.
It’s an absolute rotator cuff killer that hits the infraspinatus and teres minor isometrically, concentrically, and eccentrically.
如何執行：
HOW TO PERFORM:
* Keep your elbows and hands against the wall. Maintain tension in the theraband the ENTIRE TIME.
* As you move one arm up (right hand for example), ensure that your left hand is anchored and doesn’t move, this will isometrically challenge your left rotator cuff.
* As you move your right hand up, make sure to move in a curved “C” pattern. This allows you to eccentrically and then concentrically challenge the right rotator cuff.
* I like to shoot for 3 “in and outs” per side on the way up, and then 3 more on the way down. That’s 1 rep. I shoot for 5 reps before taking a break and boy, will you feel the burn!
* Note: A similar exercise (Castelein et al 2015) was found to decrease upper trapezius and pectoralis minor activation, while increasing middle trapezius, lower trapezius, and rhomboid activation.
ref.
Prehab �Evidence based Shoulder Exercises – How To Treat Muscle Imbalances , 2017
#prehab #shoulder #Sharapovas #exercise #rotatorcuff #scapula #trapizius #uppertrap #research #mobilitycreatestability #mobiity #stability #motorcontrol
