推肩感觉全是关节发力(如何正确地发力，避免给肩膀造成负担)

Introduction

Shoulder joint is one of the most versatile and dynamic joint in our body. It allows you to move your arms in multiple directions. Shoulder exercises are done to improve upper body strength and posture. However, many people face shoulder problems due to incorrect technique of lifting weights or doing exercises. In this article, we are going to talk about how to correctly use your joints to push and pull weights, and avoid putting too much strain on your shoulders.

Understanding Shoulder Joint

Shoulder is a ball-and-socket joint, which means that it is made up of the upper portion of the arm bone and the shoulder blade. The shoulder blade is held in place by tendons and muscles. In order to avoid any injuries, it is important to understand how the shoulder joint works. When you lift weights, your shoulder joint rotates and tilts at the same time. These movements allow you to push or pull the weights in all directions.

Proper Form of Lifting Weights

The first step to avoid overstraining your shoulders is to use proper form while lifting weights. Make sure that your elbows and wrists are aligned with your shoulders. In addition, your back should be straight and your feet shoulder-width apart. This ensures that your entire body is properly aligned, and your weight is distributed equally.

While lifting weights, avoid using only your shoulder muscles. Instead, engage your back and core muscles as well. This will take some of the strain off your shoulders, and distribute the workload to other muscles as well.

Using Joints to Push and Pull Weights

Another important aspect of avoiding shoulder injuries is to use your joints to push and pull weights, instead of using your muscles alone. When you use only your muscles to lift weights, you put a lot of strain on your joints and muscles. This is why many people feel soreness and pain in their shoulders after lifting heavy weights.

In order to use your joints effectively, you need to start by tensing your muscles and then using your joints to push or pull the weight. For example, while doing a bench press, tense your chest and back muscles, and then use your shoulder joints to push the weights up. Similarly, while doing a lateral pull down, tense your back muscles, and then use your shoulder joints to pull the weights down.

Horizontal and Vertical Push and Pull Movements

There are primarily two types of pushing and pulling movements – horizontal and vertical. Horizontal movements involve pushing or pulling weights in a horizontal plane, like chest press or lateral pull down. Vertical movements, on the other hand, involve pushing or pulling weights in a vertical plane, like shoulder press or chin up.

It is important to note that both these movements require different joint techniques. When doing horizontal movements, make sure that your arms are at the same level as your shoulders. This allows you to use your shoulder joints effectively, without putting too much strain on them. While doing vertical movements, make sure that your elbows are in line with your shoulders. This allows you to use your shoulder joints to push or pull the weights without compromising your form.

Conclusion

Using your shoulder joints to push and pull weights is an effective way to avoid shoulder injuries. By using proper form, engaging your muscles, and using your joints to lift weights, you can achieve optimal strength and muscle development without putting too much strain on your shoulders. In addition, always use weights that are appropriate for your level of fitness. Remember, lifting too much weight can be harmful, and lead to injuries in the long run.

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