The infraspinatus is a component of the rotator cuff. I believe some people still know about the infraspinatus. Of course, if you want to train the infraspinatus, there are many training methods, but many people don’t know about the infraspinatus. Of course, some people still know the training moves. So, what are the infraspinatus training exercises? What are the exercises for the supraspinatus muscle? Let’s take a look below.
1. Lying on your side with dumbbell pulls
Lie on your side on a flat bench , grab the dumbbell with the hand closest to the bench. With the other hand, grab the bench to stabilize your body. Internally rotate your shoulders to raise the dumbbells above your waist.
2. Side-lying with dumbbell support
Grasp the dumbbell, lie on your side on a flat bench, holding the dumbbell in your hand. Support the elbow of your other arm on a flat bench. Externally rotate your shoulders to increase the height of the dumbbells. Keep the upper part of your arm still.
3. Bend over and swing your shoulders with dumbbells
Keep your back straight, bend your hips and knees forward. Keep your elbows and shoulders vertical. Rotate your upper arms outward. return. Then repeat the action. The elbows need to be raised to the level of the shoulders so that the back muscles can be driven by the rotation process.
4. Standing arm rotation
Stand next to the tensioner. Keep your elbows nearly vertical and parallel to the tensioner pulleys. Rotate the shoulder to pull the pulley. Keep your elbows in the same position.
5. Supine shoulder external rotation
This action is the simplest and has the lowest intensity. It is usually done after serious injuries or after surgery. Ordinary people can start practicing it from the next action. . Lie on your side, bend your elbow 90 degrees, close to your body, and perform shoulder external rotation. 20 in a group, 3--5 groups.
6. Standing Shoulder External Rotation
Stand with your core tight. Bend your elbow 90 degrees, keep your elbow close to your body, and don't leave it during the movement. If you can't control it well, you can hold a towel roll. Don’t be too intense during training, use light weight, 20 reps in groups, 3-5 groups. Feel the infraspinatus muscle exert force and feel soreness. Pay attention to controlling your body so as not to rotate.
7. Shoulder abduction and external rotation
Do external rotation with shoulder abduction. This training is more difficult than the previous one. Pay attention to controlling the stability of the elbow, and do not raise or drop the elbow when performing external rotation. Similarly, groups of 15-20, and groups of 3-5. The target muscle location should also feel sore.