I generally divide shoulder training into four parts.

Recommended part. For example, barbell pressure and dumbbell pressure.

Intermediate tract of deltoid muscle For example, side lift.

Posterior deltoid tract. For example, duck down, pull your face, and paddle with a fixed device at the shoulder position.

The rotator cuff part. For example, YTWL has no money. The second action is introduced

1. Suggestions

Pushing can stimulate the whole shoulder muscle group, even the whole body muscle group, giving consideration to muscle hypertrophy and strength growth, which is a training action with high training value. In every shoulder training, I will give priority to the recommended action types.

(barbell push)

(dumbbell press)

2. Side lifter

Lateral lifting can stimulate the middle bundle of the deltoid muscle of the shoulder, making your shoulder wider and bigger visually! Functionally, the developed middle bundle of deltoid muscle antagonizes the over-developed pectoralis major and latissimus dorsi, which is helpful to relieve posture problems such as round shoulder.

(side lift)

3. A twisted/possessed bird

Stimulating the posterior bundle of deltoid muscle has many effective training actions, such as pulling face and bending over birds.

(face pull)

(Bend over and lift horizontally)

4. rotator cuff reinforcement

Strengthening rotator cuff has three purposes: improving the stability of shoulder joint, preventing injury and improving posture problems.

3. Training arrangements

In the sequence of training actions, training is generally carried out in the order of recommendation, middle deltoid and back deltoid. Everyone has different strength level, short board and training potential. The plan of death is certainly not suitable for everyone. So I just give a suggested training plan template. Personally, I suggest that all movements except barbell pressing can be divided into three groups and trained for more than 10 times. Such as 4X 10, 4X 12, 5X 15, etc.

1. Barbell press 5X5.

2. Dumbbell Push

3. Side lifter

Step 4 Bend over and lift horizontally

Pull surface

6. rotator cuff muscle group training

A long speech will not help you. Just practicing.

Less is more.

Let me share my experience, and you can also be your own fitness instructor-WeChat official account "Chen Bailing's soy sauce table" ID: soychen 0 1.