The muscles that affect the shoulder shape are mainly deltoid and trapezius. If the trapezius muscle is too developed, it will affect the perfect shape of the shoulder, so try to reduce the exercise it receives in shoulder training. The deltoid is different. The deltoid muscle is divided into three parts: the front bundle, the middle bundle and the back bundle, among which the middle bundle has the greatest influence on the shoulder shape. Exercising the middle bundle of deltoid muscle can effectively solve the phenomenon of shoulder narrowness; The posterior bundle of deltoid muscle is difficult to train, but it determines the fullness of shoulder; You can often exercise your deltoid toes during training. Therefore, attention should be paid to the center beam and the rear beam in training to avoid excessive movement of the front beam.
I believe that most people who read this article want to know the movements of shoulder exercises, but don't worry. Before talking about the action, let's talk about how to reduce the exercise of trapezius muscle in shoulder training, so that the exercise effect can be concentrated on deltoid muscle.
First of all, don't weigh too much during training. The second is to keep your elbow slightly flexed during training. Then in the side lift, forward lift and other actions, the height of the arm should not exceed the height of the shoulder. Finally, pay attention to the chest and abdomen during training. Paying attention to the above points in training can minimize the participation of trapezius muscle.
After knowing how to reduce the exercise of trapezius muscle, we will begin to abuse our shoulders. The following actions must be mastered.
1. Sit and push the barbell
This action mainly exercises the front and middle bundles of deltoid muscle. First, sit up straight, straighten your back and contract your abdomen. Hold the barbell with your hands directly above your chest. Then push the barbell over your head with the strength of your shoulders, then slowly put it down and repeat it. Be careful not to lock your elbows during training.
2. Bend down and lift the dumbbell and turn the bird over.
The main exercise is the posterior deltoid muscle bundle. Stand naturally, spread your feet slightly and contract your abdominal core. Then bend the upper body downward so that it is parallel to the ground as far as possible. Hold the dumbbell with both hands and hang it naturally, then lift it to both sides until the arm is parallel to the ground, then slowly put it down and repeat.
3. One-sided rope lateral elevator
This action mainly exercises the middle bundle of deltoid muscle. First, stand on one side of the rope rack, hold your chest high, raise your head and abdomen. Hold the inner rope rack to stabilize the body. Pull the rope on the outside and pull it up to the outside until the arm is shoulder height. Perform an appropriate peak contraction at the highest position, then reduce the recovery and repeat.
The above three moves are the trump card of shoulder abuse. If you want a complete three-dimensional shoulder, you can't just exercise once for the front, back and center beams. All three parts need to be strengthened so that your shoulders can develop in a balanced way. Thirdly, in shoulder training, all the above actions are trained to ensure that you have a broad shoulder and form an inverted triangle figure.