Girls' shoulders are mainly shaped, and women are particularly prone to form round shoulders and bare shoulders. Therefore, women's shoulder exercises should focus on strengthening muscle endurance and proper weight to improve the weak shoulder joint, which plays a key role in the contour of the whole female V-shaped upper limb.
Let me share two movements suitable for men's training.
Men need to build wide shoulders, so it is not enough for us to train the main muscles of the whole shoulder just by pushing or shrugging.
The muscles of the shoulder are mainly divided into four parts, namely, the front bundle, the middle bundle, the back bundle and the trapezius muscle.
Recommended male exercise action 1: flat lift before barbell
This action can be a good exercise for deltoid toes.
During exercise, you can hold one side of the barbell with your palm down and your arm vertical, put the barbell in front of your thigh, open your feet shoulder width, slowly lift your arm up, feel the strength of your muscles, and lift the barbell forward to your chest. Raise the action vertex to the position where the arm is parallel to the ground, pause for one second, and slowly put it down in the centrifugal stage.
Recommended action 2: rowing upright with one arm rope
This action needs the help of fitness equipment. Hold the cable with one side facing the cable, put the cable in a low position, hold the handle with one hand, spread your feet shoulder-width, then slowly pull the cable to the upper right to a height parallel to the right shoulder, pause for one second, and then return to the starting position.
The left and right hands can do two groups, each group is 8- 16, and each group is changed to the other side.
For men's shoulder training, I suggest that the training method should be as heavy as possible, and the number of times should be less, because heavy weight can exercise the upper part of chest muscle, calf muscle and a small amount of back muscle by the way. Of course, this is in line with the triangle principle of mechanics on the premise that the selected action is a compound training action.
Of course, the muscle tissue of the shoulder is relatively fragile compared with other muscle groups, and the choice of movements that can bear weight is limited. If men want to practice better, they can use the "pyramid method" in strength, and they can choose several movements to do incremental strength training at a time. He can train two groups of movements without rest at a time, rest for 2 minutes after finishing, and then continue to the next two groups.
You can also choose the way of decreasing strength, but you must warm up in place, otherwise the maximum weight will be reduced to a minimum from the beginning of shoulder training, and the shoulders will be more vulnerable to injury.
Below I introduce two shoulder movements suitable for women's exercise.
Action 1: barbell push
This action is mainly about the deltoid toe. I suggest that women exercise with low weight, because if they lack strength, their shoulders will use trapezius muscles to complete their movements, which is not very good for women's shoulder shape.
The action is simple. Hold the dumbbell with both hands and push it to the top of your head in a correct posture. Of course, you should be careful not to shake your body. The distance between your feet is the same as your shoulder width.
Action 2: Cross the rope on your chest.
This action can be replaced by a D-shaped grip. Sit facing the rope equipment, hold the handle with both hands and pull it down to the back position. Keep your arms straight, but don't lock them completely. Keep your body balanced and feel the strength of deltoid muscle. After completing the action, slowly return to the starting position.
The above suggestions for men and women to practice shoulders, I hope to help you.
Wen/shou zhi he zi fitness