(1) Warm up
No matter what exercise you do, you should warm up first. Let's look at how to warm up before shoulder training. It is best to do each movement for 20 seconds to 60 seconds, so as to prepare each part in advance.
We must fully activate the muscles of the shoulders, lay the foundation for the later training, and also reduce the risk of strain.
(2) Training
When the shoulder muscles are activated, we can enter the formal training. Let me introduce a concept "RM" to you first.
RM means that you can only do this weight 15 times. For example, if you can only do a set of push-ups 15 times, then this is your 15RM. Repeat this action for about 4 groups until you are exhausted.
Then please look at the following movements carefully and put the charming shoulder lines together! 3-4 groups for each movement, from 10 to 15 times for each group (recommended) ~
Every group is exhausted, depending on their own situation, there is no need to copy other people's plans. We should not blindly pursue the weight, but the quality of every movement to ensure the accuracy of the movement.
The above exercises, bombing your shoulders, can stimulate your muscles in all directions from the front, middle and back of your shoulders. I hope everyone can keep practicing and build three-dimensional shoulders!
It is important to choose the right weight for yourself. Don't blindly pursue heavy weight, stretching muscles is not worth the loss!
(3) Stretching
Relaxation after exercise, though at the end, is very important. Many people leave after exercise, which will reduce your joint activity and make your body stiff, which is not worth the loss. So remember to stretch! Let's study together.
Friends who can't do it can do it step by step, and don't forcibly pull the muscles.
Fully relaxing our shoulder muscles can reduce the pain of muscles the next day, which is more conducive to muscle growth.
You can also relax with a massage ball.