Name: 如何解決肘部疼痛（一個簡單的運動！）。 (How to Fix Elbow Pain (ONE SIMPLE EXERCISE!))
Uploaded: 2021-01-14T07:38:00.000Z
Duration: 5 min 56 s
Description: 【看影片學英語】數萬部 YouTube 影片，搭配英漢字典即點即查，輕鬆掌握單字發音與用法，長久累積看電影不必再看字幕。

程度副詞

Elbow pain is a very common side effect of training.

I'm not going to say 'inappropriate training' because it's just that sometimes we're

not paying enough attention to the muscles that control, and command, and prevent the

When we are lifting we'll either get pain right here on the inside of our elbow – pretty

common – or we'll get it on the outside of the elbow.

Either place can be pretty debilitating, in terms of trying to grip a bar.

So, here's what I want you to do today, because I promise you, this is going to work,

and it doesn't take a whole hell of a lot of extra time.

What you do is get a setup here inside the bar, inside a rack, just so we have something

What we're going to do is realize that our elbow is not really the problem, guys.

What's happening is, it's a slave to the joints below and above it.

You might be thinking to yourself “I've heard you talk about this before, Jeff, in

The knee is basically being controlled by what happens down here at the ankle and what's

The knee is just a hinge joint and if my ankle is all jacked up, then the knee gets twisted

And if the hip is all weak, or jacked up it's going to hit the knee again, twisting in all

Well, the elbow is the same thing, despite the fact that your hands are not in contact

with the ground, making it less obvious as it would be with the ankle.

So, what we want to do is, we want to make sure that we strengthen and stabilize the

wrist and forearm, and then up here in the shoulder.

We recline our body a little bit behind us.

Now, the wider we have our hands, the more challenging this will become, and the more

centralized we have this one hand, the easier it is.

As far as the recline on the body, the higher up I am to start, the easier it is.

The more I come underneath the bar, the more challenging it becomes.

If you want to start this out, you could got with a centralized hand position with a more

Watch, the centralization will come in a second.

Then what we want to do is take one hand, put it in the center so it's in the middle

of our body, and all we do is let go with one hand, and try to maintain that same position

What it wants to do is tilt and pull away from the body.

You see how the shoulder wants to get pulled forward.

You have to make sure you hold your torso here stable, and level, and we don't get

You'll feel all the scapula stabilizers work to hold on and maintain that position.

What your goal is, it's to be able to do this for about 45 to 60 seconds.

At the same time, you're obviously working the flexors in your forearm to also improve

your grip and forearm stability, and wrist stability.

Then we go over here, we switch hands, and work on the same thing.

Again, we don't want to see any dropping here.

Now, as we progress – because that's too easy – we go back out to that wide position.

So, what we do here is, we let go, and now we have the same challenge.

But you can see that the weight is now more displaced off to the side with more of a tendency

to fall, so I have to work even harder to hold that.

We work to see if we can do that for 60 seconds.

Whatever ability level you struggle with, that's the one you want to work toward.

Now we just have more weight of gravity forcing downward that we have to control.

So, we start, again, back in the middle, one arm here, and hold.

Keep the chest out and don't let your torso tilt.

The only final thing you can do is, once you get in that position, you can go dynamic where

And I don't want to see a single inch of drop.

So, when I get here, and I'm going to switch, normally you'd see a little bit of that

On top of that, guys, I think prioritizing forearm strength and grip strength is imperative

Anybody that watches me work out, I would do this in between sets.

Here I am just grabbing a bar and hanging.

Instead of just sitting around doing nothing, I try to work on my grip strength.

Which, I think, has led to a lot of other lifts being stronger.

It definitely helps me on the deadlift and it helps me with all of my exercises, really.

If I can, instead of just doing all two-handed hanging stuff, sometimes I'll go with one.

I will caution you, if you have issues with your shoulder this could be a challenge at

first, but it's been helping me get over my labrum issues because I've been getting

stronger, stabilizing my shoulder, and preventing that destabilization that comes from having

You've got to find out where you sit and what you need to work on.

The elbow is a hinge joint that's acting as a consequence of what's going on below

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如何解決肘部疼痛（一個簡單的運動！）。 (How to Fix Elbow Pain (ONE SIMPLE EXERCISE!))

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