Shoulder is an important part of the whole body image. If the shoulder image is not good, it will seriously affect the charm of a person's body image and bring a great negative impact on a person's appearance, especially those common bad conditions such as high and low shoulders, bare shoulders, round shoulders and collapsed shoulders. , thus seriously affecting the aesthetic feeling of the body. Nowadays, people often bend their heads to play with their mobile phones and sit in front of the computer for a long time with poor posture, which leads to serious deformation of their shoulders when they are young and gentle. If these conditions are not corrected by training, it will not only seriously affect the aesthetic feeling of the body, but also cause serious pain to the body in the future. Therefore, when the shoulder shows signs of bad condition, corrective training must be carried out, which can never be ignored. Strengthening the strength training of shoulder muscles can not only enhance the aesthetic feeling of the body, but also develop muscles and protect shoulders from trauma. Strong muscle strength can directly avoid the shoulder injury caused by bad posture.

Today, Bian Xiao recommended a set of intensive training for shoulder training, which can help you improve the quality of shoulder training very effectively (suitable for bodybuilders who already have a training foundation). Shoulder training is very difficult for every bodybuilder, because the shoulder position is special, and it is difficult to stimulate the target part only if the training action is wrong or the action is not standard enough, and the shoulder position is special. If you don't have a certain training foundation, you must never rashly use heavy training, so that shoulder training.

Today, this group of high-intensity stimulation exercises combined with moderate weight-bearing training can not only deeply stimulate the whole shoulder muscles, but also avoid the side effects caused by heavy weight-bearing training. Doing high-intensity training once a week is more conducive to muscle growth.

There are many special movements in this shoulder training plan. Changing some action details can make the shoulders get better force and stimulation. The choice of weight is also very important, giving priority to moderate weight and more control. And choose multiple actions to make the actions more diversified and achieve a comprehensive overall stimulation effect.

The following 8 shoulder high-intensity training movements, each movement is done in 3 groups, with a rest of 60-90 seconds between groups and a rest of 90- 120 seconds between movements.

Action 1, sitting dumbbell push, the weight used gradually increases or remains the same, each group does 10 times.

Action 2, do Arnold push with dumbbells in sitting position, and the weight used will gradually increase or remain the same, and each group will do 10 times.

Action 3, sitting posture with dumbbells as shoulder bombs, the weight used gradually increases or remains the same, each group does 10 times.

Action 4: Stand, and do side lifts with dumbbells, with the weight gradually increasing or unchanged, each group 10 times.

Action 5, stand and do the front flat lift with a barbell (180? ), the weight used is gradually increased or unchanged, and each group does 10 times.

Action 6: Use rope +V rope to lift horizontally before lying flat. The weight used is gradually increasing or constant, and each group does 10 times.

Action 7: Lift with kettlebells/dumbbells, and the weight will gradually increase or remain unchanged, and each group will do 10 times.

Action 8: Use rope+handle to lift from one side, and the weight will gradually increase or remain unchanged, and each group (each side) will do 10 times.