Boost posture! Small muscles can protect the body
It's often said that muscles are a man's best outfit. Perhaps the only difference between an average man and a heartthrob is a well-built physique. (Yes, it just looks more defined and feels better to the touch. Jealous.jpg) However, from being a skinny guy or a big guy to becoming a muscular man, only by experiencing it yourself will you understand how much effort it takes to achieve such a beautiful body. Muscles are incredibly precious!
You see, even when drinking water, someone with a muscular body looks more imposing!
From ordinary to excellent, from skinny to robust, men with muscles exude a sense of security and positive energy that is elevated to a whole new level. Although this is a society that values appearances, perfect muscles are definitely a bonus!
Li Weifeng is currently training his chest muscles.
But, when you're diligently training your chest, abs, and biceps, have you noticed those small muscle groups that quietly cheer for your good physique? Not only can they enhance your body, but training them well can also protect your body.
Located deep in the abdomen, these horizontal muscles primarily form the abdominal wall to protect the abdominal organs. They help maintain a firm and flat abdomen, acting like a natural waist trainer, playing a crucial role in slimming the waist and flattening the stomach. When you inhale and contract your abdomen, this contraction force comes from the transverse abdominis.
Abdominal Vacuum. One of the few exercises that can train the transverse abdominis, commonly used in yoga and Pilates.
1. You can do this in a seated, standing, kneeling, or lying position. However, lying face down seems to be more effective: lie face down, place your palms under your shoulders,legsbent, and keep your legs close to yourbuttocks..backflat, and maintain this posture throughout the exercise.
2. Forcefully exhale all the air from your lungs, then relax your abdomen, letting it go like a released spring. Then inhale forcefully, trying to pull your navel towards your spine. Remember: this is not chest breathing; keep your chest still during the exercise,hold this position for at least40 seconds, using your abdominal strength to perform the movement, feeling the stretch and contraction in your abdomen.
The rotator cuff muscles include the supraspinatus, infraspinatus, teres minor, and subscapularis. These muscles originate from different areas of the scapula and insert into the head of the humerus. They converge at the capsule of the glenohumeral joint, forming a tendon cuff that surrounds the joint.
They play a crucial role in keeping the head of the humerus stable within the joint socket. Besides stability, each muscle also contributes to different movements of the humerus:
1. The supraspinatus originates from the upper edge of the scapula and inserts into the head of the humerus. It helps the deltoid muscle abduct the humerus (raising the arm to the side, such as in lateral raises).
2. The infraspinatus has several attachment points on the back of the scapula and the head of the humerus. This muscle is responsible for multiple humerus movements, including external rotation (rotating the arm to move the biceps away from the body, such as in a tennis backhand), horizontal abduction (such as in reverse flyes), and extension (such as in reverse pull-ups).
3. The teres minor originates slightly below the infraspinatus on the back of the scapula and inserts into the head of the humerus. This muscle is responsible for multiple humerus movements, including external rotation, horizontal abduction, and extension. Like the infraspinatus, it also helps maintain the stability of the posterior glenohumeral joint.
4. The subscapularis is the only rotator cuff muscle that originates from the front of the scapula, thus it is hidden behind the ribcage and covered by several larger muscles. Since it inserts into the head of the humerus, it is responsible for internal rotation, adduction (moving the arm towards the body, such as in cable crossovers), extension, and maintaining stability (especially in the front and lower parts of the joint socket).
Rotator cuff muscle training method: shoulder external rotation. This exercise can train three of the rotator cuff muscles: supraspinatus, infraspinatus, and teres minor. Ifthe chest musclesare stronger than the rotator cuff, the arms will always rotate inward, making the posture look hunched like a caveman.
· Side-lying Dumbbell Shoulder External Rotation
1. Lie on your side on a flat bench, holding a dumbbell in one hand, and use the other hand to grip the end of the bench for balance.
2. Bend the training arm to 90 degrees and keep it close to your body, you can place a towel under your elbow. The upper arm should be parallel to the torso.
3. Exhale,rotate the forearmexternally, making the dumbbell trace a 1/4 circle arc until the upper arm is perpendicular to the ground, pointing towards the ceiling.
4. Hold the maximum contraction for 1 second.
5. Inhale, return to the starting position.
· Standing Cable Shoulder External Rotation (Single Arm)
1. First, fix one end of the resistance band to a wall or post, bend your right elbow to 90 degrees and hold the resistance band, rotate your shoulder inward, and you can place a small resistance ball or towel under your elbow.
2. Slowly pull the resistance band outward, keeping your body still, only rotating your shoulder outward slightly, then slowly return to the original position.
Have you had enough after reading about just two small muscle groups? Feeling unsatisfied is exactly the point! After mentioning these enticing small muscle groups, of course, we want you to pay attention tothe Codoon live broadcast on March 28th at 19:00!
In the third episode of "Feng's Crazy Male Model Training," our star coachOscar will continue to guide Taiwan's multi-talented young star Li Weifeng to explain to everyone[How to Let Small Muscles Protect Your Body]!
Abdominal Training
Dumbbell Training
TRXTraining Band Exercises
For those who missed last week's live broadcast, quickly review the GIFs of Li Weifeng doing exercises~ Follow along, correct your posture, and your fitness journey will become smoother and smoother. Keep it up!
Today's interactive topic: Which muscle do you most want to have?