Men have a pair of broad and strong shoulders, which seems to be bursting with security, while some people want to arrange other muscle groups to practice together when practicing shoulder muscles. What should the shoulder muscles do?

1 What should I do for my shoulder muscles?

triceps brachii

In fact, it is best to arrange shoulder muscles to practice alone, which can exercise all parts of shoulder muscles more fully. But if you must arrange other muscle groups to practice together, it is suggested that you can choose triceps brachii.

2 Why should shoulder muscles be practiced with triceps brachii?

Although in principle, the actions that stimulate overlapping parts should not be put together, and the triceps brachii will be stimulated with great intensity during shoulder training, it is reasonable to say that it should not be arranged on the same day, but if the first exhaustive training method is to be used, this collocation is still very good.

The first exhaustion training The first exhaustion training method is to do the separation action (single joint action) first, and then do the compound action (separation action), without rest in the middle of multiple joint actions.

The advantage of the first exhaustion training method is that it can avoid premature fatigue of auxiliary muscles when training main muscles. According to research, this can effectively stimulate muscle growth and promote its development.

How to practice shoulder muscles and triceps brachii together?

Separation action: dumbbell lifting mainly develops the toe of shoulder deltoid muscle; Dumbbell lateral lifting mainly develops the middle bundle of deltoid muscle of shoulder; Inclined birds mainly develop the posterior fasciculus of deltoid muscle of shoulder.

Compound action: dumbbell barbell presses shoulders, which can develop shoulder deltoid and triceps brachii at the same time.

When exercising, first do separation actions, such as side lifting, choose the weight of 12RM until you are exhausted, then run to barbells and dumbbells to press your shoulders (8- 12RM) until you are exhausted with 60-70% of the weight prepared in advance, then rest for 60- 120 seconds as a group, and then

How many times a week do you practice your shoulder muscles and triceps brachii?

1-2 times.

Shoulder and triceps brachii need to rest for at least 48 hours after high-intensity exercise to fully recover. If you practice too frequently, it may lead to muscle injury, so you can arrange 1-2 exercises a week.

5 What should I pay attention to when practicing shoulder muscles?

1. It is best to exercise shoulder muscles and arrange one day a week to practice shoulders, which will be better.

2. If the training of triceps brachii is arranged after the shoulder training, the number of training groups of triceps brachii should be reduced.

3. Pay attention to warm-up and stretching before and after exercise to relax muscles and avoid injury. At the same time, we should cooperate with a reasonable diet.