Скачать или смотреть How To Use Indian Clubs To Strengthen Rotator Cuff And Forearms

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Nick Ortego (personal trainer in Baton Rouge) demonstrates a rotator cuff and wrist strength exercise, Indian Club Internal and External Shoulder Rotation with Wrist supination and pronation In Shoulder Flexion. It is strongly recommended that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in the exercise. Nick Ortego is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Nick Ortego from any and all claims or causes of action, known or unknown, arising out of Nick Ortego's negligence.
About Nick: He is a health coach specializing in biohacking for runners, owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana offering personal training, yoga, health coaching and fascial stretch therapy. He uses his background as a personal trainer, yoga teacher, and fascial stretch therapist to help each student live the most amazing life possible.

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Video Transcript:
Hey it's Nick Ortego here. I'm gonna
show you how to use Indian clubs to
strengthen your forearm muscles, the pronators and supinators and also the
rotator cuff muscles, the rota-tater muscles, "rotary cup" with these
Indian clubs. So the best way to start is
to have a grip where your pinky finger
is kind of halfway on to the little ball.
Arms will extend out to the sides and
you'll rotate the clubs back and forward
like this. Starting with 15 repetitions
you can work your way up to 30, 40, 50.
You can also just set a timer for
one minute. From the side, it looks like this
Another variation you can use is to do
opposite rotation where one will
internally rotate while the other
externally rotates. And you're
reciprocating. Each side is doing the
opposite of the other side. Looks more
like this. Try to extend your range of
motion as much as you can pain free and
at the same time start slowly. You can
also build up speed. Building up speed
can offer a different kind of challenge
here because you have to decelerate the
acceleration that comes from this
1-pound mass gaining momentum during
that big arch of movement. Give that a
try let me know how it goes for you.
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