5 Самых Вредных и Опасных Упражнений На Плечи

Video on Zen - https://dzen.ru/video/watch/633fe0f83... ➤Enter promo code strong1 on the Myprotein website and get an additional 45% discount, even on top of promotions forever: https://tidd.ly/2WbrEgY. Plus, now get 45% off 200 products. ➤Telegram: https://t.me/strongsilence92 My Instagram: ➤Alex Mitchell:   / alexmitchel.  . ➤For advertising and collaboration inquiries, including orders for promotional posts, pre-rolls, and post-rolls, contact us here: https://vk.com/uspeshnyiii. ➤And also email us at: [email protected] 🎥 Footage Credit: Translation taken from the Gravity Transformation channel: https://bit.ly/3nCyGYm Jeff Nippard:    / icecream4prs   Athleanex:    / jdcav24   Jeremy Ethier:    / @jeremyethier   The shoulder joints are among the most mobile and complex joints in our body. Thanks to them, we can not only raise and lower our arms, but also abduct or adduct them in front of us, and rotate them in all directions. In short, they move in three planes, meaning that almost all upper body movements involve the shoulders. Consequently, the shoulders are the most susceptible to injury. According to the American Orthopedic Society for Sports and Medicine, more than 1.5 million shoulder surgeries are performed annually. Even if you don't work physically in jobs that involve heavy lifting overhead, you're not immune to shoulder injuries. This is especially true if you're an avid gym-goer or a chin-up bar enthusiast. Unfortunately, due to outdated exercise myths, shoulder injuries remain a common occurrence. So, without further ado, let's look at the 5 worst, most dangerous exercises that can ruin your shoulder joints. 1. Kipping pull-ups – a la "I'm a CrossFit star at my mom." This type of pull-up itself creates a host of problems, even if you do them correctly. Regular pull-ups, on the other hand, require proper form without jerking, to develop the back, biceps, and rear delts safely. The movement begins with a powerful swing, primarily from the shoulders. Your back arches far forward beyond the bar, while your legs move back significantly, creating additional stress on your spine. This momentum then propels you over the bar like a rocket. 2. Next, we have dumbbell swings with pronated thumbs down. This is the biggest mistake I've made, and I think many have, because someone once created the hype that if you rotate your thumbs down during lateral swings, as if pouring water from a bucket, it engages the middle delts better. But according to anatomy, the truth is that internal rotation doesn't increase activation of the middle head of the shoulders. This will only cause you to lift less weight, which will lead to less motor unit recruitment. However, regular swings, with your thumbs higher than your little fingers, are a great shoulder exercise. 3. Moving on to the next exercise. Bench dips with your hands behind your back are a truly toxic movement. This exercise puts your shoulders in extreme internal rotation, which pinches the rotator cuff—the tendon that attaches your biceps. Furthermore, when you lower yourself to the floor, your shoulders are subjected to an unnaturally monstrous stretch. All of this gradually increases the risk of tendon and ligament tears over time. 4. Overhead Press. Some people still think this is a great shoulder exercise. When you hold the barbell behind your head, you're already putting your shoulders in extreme external rotation. This alone can lead to injury. After all, most people have poor shoulder mobility, partly because they sit with rounded shoulders all day at sedentary jobs, which exacerbates the problem. Therefore, when pressing weights in this position, many people arch their backs and also push their heads forward to lower the barbell behind their neck, which further increases the risk of lower back and neck injury. Many believe that the behind-the-neck press is better for building shoulders than the front press. 5. Let's consider another harmful and dangerous exercise: barbell upright rows. The problem here is that as you lift the barbell higher, your shoulder becomes increasingly internally rotated. Naturally, people try to lift heavier weights, and this, combined with internal rotation, leads to injury over time. In this case, it leads to shoulder impeachment.