Circling the joints is an essential warm-up exercise and should always be performed before starting training. The joints are supplied with synovial fluid (lubricated), which reduces the risk of injury. It also warms up the surrounding muscles and stimulates blood circulation. External rotation of the arms warms up the shoulder joint and the rotator cuff.
Exercise
Shoulder external rotation
Type: Bilateral
Equipment: Körpergewicht
Tutorial
1
Stand with your feet shoulder-width apart and bend your elbow joints to create a 90° angle between your upper and lower arms. Your forearms should be pointing forwards and parallel to the floor.
2
Slowly rotate your forearms 90° outwards. Keep your forearms parallel to the floor.
3
Slowly rotate your forearms inwards by 90° until they protrude forwards again
4
Carry out the exercise until you have reached the specified time.
Tip
Keep your back straight and breathe slowly and evenly. Start with small circles and make larger and larger circles as the exercise progresses.
Muscle groups
Primary
Shoulder (rotator cuff)
Secondary
—
Tertiary
—
Equipment
Body weight
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