Muscle strength training is not only for chest muscles and abdominal muscles. Experts teach you how to exercise the "cold door muscles" in the 4th place to prevent injuries

Generally speaking, when it comes to strength training, most people may think of strong abdominal muscles, diot muscles or pectoral muscles, but some muscle groups are likely to be areas that you need to strengthen and easily overlooked, which will lead to overuse of other muscles or lack stability around the world. This may cause common painful injuries, even among fitness enthusiasts.

The following are hidden muscle groups that you may need to pay more attention to than in the past:

1. Rotator cuff

Rotary cuff

Rotary cuff is composed of a group of muscles and tendons that surround your shoulders. It fixes your humerus (upper arm bone) in the ridge of the shoulder blade. Rotator cuff injury is common, especially among athletes who engage in contact sports.

Experts point out that whether you are alive or calm, the rotator cuff muscles should be strengthened, and they can support the stability of your shoulders. Experts suggest that using the wall wall is helpful when performing rotator cuff exercises, such as the wall squat, which requires a squat and lifting your arms upwards at the same time.

2. Glute muscles

If you sit at the desk all day long, you may feel blurry inappropriate and pain in the sitting place, which may be called "dead butt" syndrome (“dead butt” syndrome). It can cause problems such as hip and waist pain, which can even bother those living.

Experts point out that there are several different muscles in the hip to support your hair, including the gluteus maximus located at the bottom, helping to stretch your hair. In addition, the paranormal gluteus medius and gluteus minimus are located on the side of the lateral part of the lateral part, providing stability. The gluteus maximus is easier to train when you are in the gym or running and climbing, but if you don't move in a lateral direction, other hip muscles will not be well maintained. For example, when lying on the side, lift or put down the foot above.

3. Anterior muscles

experts point out that around the quadratic period, there are antagonist and active muscles, which need to work together and maintain balance. Therefore, when your calf muscles are strengthened, the anterior skin must also be strengthened. In addition, not engaging in these muscles can cause knee and foot pain.

Experts suggest that you can do a single movement to raise the Achilles tendon to train the anterior muscles. This means that when standing, put the center of gravity on one foot, lift the foot, then hold it for a few seconds, and then slowly lower the foot. In order to increase strength, a common change is to let the feet and empty, step on the Taiwan level for training.

4. The lower trapezoidal muscle

experts say that this muscle located on the upper back is an important training goal for shoulder problems. One of its functions is to rotate the scapula upwards, helping the arm to the top. If you lack a good range of lower trapezoidal activity, you will experience difficulties in performing overhead movements and are more likely to have modern problems.

To understand this problem, experts suggest that you can do exercises that can move your waist over your shoulders. First, when you stand, tilt your upper body forward, bend your hair and slightly tilt your legs, keeping your back parallel to the ground, and holding a sling with both hands. When you lift your arms to the top, you need to tighten your shoulder blades and tighten them down and inward, so you can train to the lower trapezius while lifting your shoulders.