Sports injuries were caused to the shoulders, and finally the shoulders were so painful that they could not bear the gravity. Therefore, bodybuilders should pay attention to shoulder training in the early stage of training to enhance their own strength. When the shoulder strength is enhanced, it can not only reduce wear and avoid injury in training, but also improve the training quality of other parts, such as training chest muscles and back.
When the shoulder has enough strength, it can greatly reduce the borrowing power. It can directly and effectively stimulate the target muscle group without borrowing power, thus enhancing the quality and safety of training. Quality training can make the growing muscles have more strength and endurance.
If you get rid of the lack of shoulder strength in training and obviously feel the lack of shoulder strength in heavy load training, then you should pay attention to shoulder training. If you can't practice your shoulders well, you will never practice other parts well, so shoulders and arms are the basic training for bodybuilders. If you can't even do basic training well, how can you practice overall training? Moreover, paying attention to shoulder training can better shape your body. Full shoulders can make your figure look better.
Besides, wearing clothes is very attractive. We walked in the street to see who looked good in clothes. The deltoid muscle of the shoulder is very full, and the full shoulder can support the clothes, make the clothes more stylish and highlight the beauty of strength.
This time we arranged a set of very high-intensity shoulder exercises. The main training equipment is dumbbells. Using the overall strength of the super group, the strength mentioned here is not the increase of weight, and the two movements are combined to train and shorten the rest time in the middle, instead of increasing equipment to enhance strength. In shoulder training, primary trainers should never increase their weight easily, because their shoulder strength has not been strengthened.
Using heavy objects rashly will not only fail to achieve effective muscle gain effect, but also bring great pressure to shoulders and aggravate shoulder wear. Therefore, primary trainers don't want to practice heavy shoulders, but want to increase the training intensity of shoulders, and try to use super group training as much as possible to increase the intensity.
Training the shoulders should pay more attention to the quality of each movement, so that the movements can move better in the whole process and completely contract the shoulders. Super group is often used to practice shoulders, which can improve the overall strength. Similarly, you can shorten the rest time between groups and improve your strength. For example, the rest time between groups can be shortened to 30 seconds to improve strength, and the body needs to adapt again and give different treatments.
The following * * * has six shoulder abuse training movements, each movement is done in 4 groups, with a rest of 30 seconds between groups and a rest of 60 seconds between movements (recommended).
Action 1 Do a side lift with dumbbells and form a super decreasing group in two forms. After the first routine (Figure 1, Figure 2), do side lifts with dumbbells 12- 10 times, and then reduce the weight without rest. The second form (Figure 3) uses dumbbells to do side lifts from side to side.
Action 2: Push with dumbbells. The weight used in this action is gradually increased, gradually increasing to a large weight. Do 12-8 times in each group. After the dumbbell drops to a certain extent, push it up and move all the way. If necessary, the partner can help complete the heavy weight to reach the set number of times (7-8 times).
Action 3+ Action 4 constitute a super group-after the completion of Action 3, do side lifts without rest (sitting in the normal direction) 12- 10 times-Action 4, do side lifts with dumbbells (palm down) 12- 10 times (each side), which is. If you train alone, the effect will be reduced, but if you train in a super group, not only the intensity will be improved, but also the quality will be improved. You should use the super group more to train your shoulders.
Action 5+ Action 6 constitute a super group-do side lift (reverse sitting posture) 12- 10 times with fixed equipment and then finish it directly without rest-Action 6 do forward lift with dumbbells (palms facing each other, palms facing up) 12- 10 times (each side) is 650.