Having thick shoulder muscles can not only make your figure look like an X-shape, but also make your muscles firmer and your body structure will definitely look better.
We know that our shoulder joint has a wide range of activities, so there are many actions we can do and choose, but we should choose the action that has the greatest effect on our shoulder training.
Pushing shoulders is an action that everyone often does. This action is actually the most effective action in shoulder training. Shoulder pushing is the most effective muscle strength and physical training for our upper body.
Therefore, shoulder pushing is the first choice for our shoulder training. What can we do to effectively stimulate our shoulder muscles by pushing shoulders? Studies have pointed out that the more inclined the angle, the more it can stimulate the deltoid muscle of our shoulders. The first triangle can be stimulated more or less from an angle of 28-90 degrees.
But there are many kinds of shoulder push, including standing posture and sitting posture, dumbbells and barbells. Which of these is better?
Standing or sitting with dumbbells can stimulate our triceps to the greatest extent, but you may not feel so strong during the process. Research shows this. So with a push, you can stimulate your triceps.
Shoulder lifting is rare in the gym, because it only stimulates the shoulder by 54%, while pushing the shoulder reaches 74%, so this is why we should choose pushing the shoulder first compared with other movements.
However, shoulder push is not enough to stimulate deltoid muscle, but its training is very important, so I would recommend dumbbell side lift and pulley side lift to stimulate deltoid muscle. Because lateral lifting+shoulder internal rotation can take care of more deltoid muscle bundles. Many people suggest practicing the little finger upward, but it will make you more vulnerable to injury. So for your health and safety, I suggest you don't go this way.
Many people stand upright when doing pulley side lifts, but when you are doing it, you can stimulate your deltoid muscle by leaning your body to the shoulder you want to practice.
These three main methods are recommended to practice deltoid muscle. Of course, you can also do these other three shoulder pushing exercises. It is only said here that these three movements stimulate shoulder muscles more than other movements.
With the help of these three movements and other auxiliary movements, it is just around the corner to develop the armor muscle.
Hello, everyone, this is ki Fitness. I'm KI.
The question I want to share with you today is: How to practice your shoulders effectively?
Friends who often iron know that it is difficult to find the sense of force in the deltoid muscle of the shoulder. They often feel nothing after training and grow slowly. How can they be efficient?
1 understanding function
You don't need to know the starting and ending position of deltoid muscle, but you must know the approximate position and function of deltoid muscle.
Resistance training is all about the functional position of the target muscle.
The deltoid muscle is divided into three bundles, namely, the anterior bundle, the middle bundle and the posterior bundle.
Let's not talk about the starting point and the end point, but directly talk about the function.
The function of toe adduction is shoulder flexion, horizontal adduction and internal rotation;
The role of the middle bundle is shoulder abduction;
The function of the posterior bundle is shoulder extension, horizontal abduction and external rotation.
This is the basic function.
2 accurate activation
To understand the function of deltoid muscle is to know how to practice deltoid muscle. It is not enough to know it, but also to feel it.
Then this needs to be activated accurately before training.
The importance of activation is not repeated here. In short, it is very important!
There are many ways to activate it: barbell, dumbbell, rope and gantry.
Don't choose big weight, use small weight to find muscle strength.
Which position to practice first is activated first.
If the spore is too complicated, then find a sport that you feel best, start to deactivate with a small weight, and gradually transition to the formal group.
3 avoid compensation
Due to the high flexibility of shoulder joint, the compensation of surrounding muscles has become an important interference to reduce the effect of shoulder training.
The most easily compensated positions are the upper trapezius muscle and scapula.
Many children's shoes have been practiced for a long time, and the deltoid muscle has no feeling, and the upper oblique side is congested.
What else can I do? Serving, of course!
If you want to avoid compensation, the first thing to do is to stabilize the scapula. Most of the compensation in shoulder training will be accompanied by the displacement of scapula. Well, restless shoulder blades are like restless youth.
You can activate the middle and lower trapezius and rhomboid muscles before the exercise.
TYW or lucky cat can accept it.
4 Choose the action that suits you
There are still a lot of shoulder exercises, which can be chosen according to your training level and your sense of movement.
If you are just beginning to practice, it is recommended to choose relatively stable instruments and relatively simple movements.
For example, when practicing toe adduction, if you are pushing, you can choose to use a fixed instrument to push, or Smith.
Relatively stable, can better force.
Then gradually turn to barbells or dumbbells.
If you master it well, you can choose to add some compound actions, such as side lift before adduction+side lift.
These movements can fully stimulate the entire deltoid muscle.
Speaking of movements, let's talk about the overall arrangement of shoulder training. In ki's training plan this cycle, the shoulders are separated, and the front, middle and rear bundles are behind the big muscles, and the effect is not bad. Of course, this varies from person to person, so you must find the one that suits you.
If it is a day, the newly ironed children's shoes can start from the position with the worst feeling, and then start from the position with the worst feeling after a while.
Finally, share some actions that ki likes, hoping to help everyone.
Toes:
Smith suggested:
Flat lift before barbell:
Intermediate beam:
Dumbbell side lift:
Vertical lifting:
Posterior bundle:
Dumbbell against the bird:
Butterfly machine against birds:
This is what KI Fitness says about "How to practice shoulders effectively?" The answer to this question, as one person said, is inevitably biased and is for reference only. I hope I can help you.
If you are a male friend who likes fitness, you should all want to have a strong shoulder, and deltoid muscle occupies most of the shoulder. Shoulders are in an upper limb triangle, connecting our arms, chest and back. It is the transportation hub of the chest, shoulders and back. To a certain extent, you should practice your back, shoulders, chest muscles and shoulders. It can be seen that shoulders are very important, and shoulders can increase your overall upper limb circumference. Having strong deltoid muscles, like soldiers in movies, can also give people a sense of security. Not only that, strong shoulders can also make you a walking hanger. Deltoid muscle has so many benefits, so how can we exercise fashionable deltoid muscle?
The first action: dumbbell push
The second action: barbell push
The third action: the dumbbell is held horizontally in front.
The fourth action: flat lift in front of the barbell
The fifth action: dumbbell side lift
The sixth measure: straight bar with narrow distance straight pull
The seventh action: the single arm side of the tensioner is lifted horizontally.
Eighth action: Bend down and lift the dumbbell horizontally.
Shoulder muscles, which we call deltoid muscles, are very small muscle groups, but training takes the most effort, which is exactly the case. When the shoulders are trained, the temperament of the whole person will be improved.
We need to arrange training in a planned way for shoulder training, because deltoid muscle is divided into toe, middle and back, and there are many training movements in each position. We should make good use of these training movements and train the deltoid muscle from different angles, so that the deltoid muscle will be in shape and beautiful.
First, back beam training
Let's talk about the back beam first, because the back beam is the most difficult posture to practice. First, people often only pay attention to the front beam and the center beam. Second, it is difficult to find a sense of strength in the back beam, and it will be practiced on the back if you are not careful. So someone just gave up.
Dumbbell bird (standing posture, sitting posture)
Let's talk about standing and bending, because it is completely fixed by legs and torso, so it is not appropriate to use heavy objects. On the one hand, because the body will shake when it is heavy, the training effect is not good. On the other hand, bending over is a heavy burden on the waist, which is easy to get hurt. And it's not easy to find a sense of strength.
Because of the fixed support, the stability of sitting posture is better. It should be noted that the core should be tightened and the feet should be pressed hard to give a solid "root" to the whole movement. Then try not to rely on inertia to complete the up-and-down movement, but feel the power of the back beam and use it to drive.
Surface tension of rope
Lamian Noodles has two ways: high position and low position. The high position is mainly aimed at the upper part of the rear beam, and the low position is mainly aimed at the lower part of the rear beam.
Except for the angle of the trajectory, these two kinds of surface drawing are the same. The high position is pulled towards the nose, and the low position is pulled towards the clavicle. There are several points to pay attention to, because it is a standing posture, the body leans back slightly to maintain balance, tightens the core, keeps the back straight, holds the chest without shrugging, and holds the rope with both hands instead of clenching it hard to reduce the arm force. Be consistent in thinking, use the strength of the back beam to complete the action, slowly, and don't rely on inertia.
Rope reverse bird
The advantage of rope is that it can make the target muscle exert strength continuously, which is more stable than dumbbell. Beginners can try to find a sense of force with ropes first. Bend your legs slightly, tighten your core, straighten your back, hold your chest out, don't shrug your shoulders, and use the strength of your back to complete the action. The purpose of elbow flexion is to protect the joints. In the process of exercise, the whole arm is imagined as a door with the shoulder as the axis. The shoulder is a piece of leaf, and the stress point is on the posterior bundle of deltoid muscle. Note that it is best to remove the handle and hold the rope directly.
Second, toe training.
Dumbbell push shoulder
At first, you can use a smaller weight, and it is appropriate to use a weight that can successfully complete the action and feel some resistance. Another detail of the grip strength posture is that it is best to adopt a semi-grip strength posture, because the semi-grip strength can make the target muscle feel better and reduce the leverage of the arm.
Dumbbell forward lift
Hold your chest, don't shrug your shoulders, just lift the dumbbell parallel to the ground, don't lift it over your shoulders. Lift the dumbbell slowly with the strength of deltoid muscle, and don't throw it up by inertia. Similarly, when you put them down, you have to rely on muscle strength to control the fall.
Third, the central beam training
Generally speaking, the training of the middle beam adopts the posture of side lifting. Whether it is dumbbells, ropes or fixed equipment, the most important point of side lifting is that you must not shrug your shoulders! Because you practice deltoid, you will practice trapezius after shrugging. If you don't want your neck to look shorter and shorter, you must do the right action!
In particular, the shoulder is a very fragile position, so we must not blindly pursue weight, otherwise once the shoulder is injured, it will affect training. Take appropriate importance, use the right method and make a reasonable plan. It is no problem to practice a good-looking shoulder line!
I'm glad to answer this question.
The shoulders are mainly deltoid muscles. The deltoid muscle has three bundles of muscle fibers, namely, the front bundle, the middle bundle and the back bundle. These muscle fibers are stimulated by different movements, which is an effective training. Of course, many athletes with higher training level can practice their shoulders with 3-4 times of training through more detailed division, which can be more effective to the muscles of the shoulders to some extent.
1. Front flat lift, this action mainly trains the toes of the shoulders. By making the connection point of the humeral muscle fiber closer to the clavicle, it contracts to the toe of the shoulder by bending the shoulder. First of all, stand with your feet apart and hip width apart, put dumbbells on the front side of your thighs with your hands, and your hands naturally droop and straighten. Then lift the dumbbell straight forward with one hand until the big arm is parallel to the ground, then pause for a moment, slowly lower the dumbbell to the initial position, and then do this action alternately with the other hand, each hand does a calculation, 8- 15 times, 3-5 times.
2. Side lift, which is the action of strengthening the middle bundle of deltoid muscle alone. Through the movement of humerus, the big arm moves closer to the acromion and contracts into the middle bundle of deltoid muscle. First of all, take a standing posture, with your feet width apart from your hips, and hold the dumbbells with both hands, naturally vertically downward and placed at your sides. At this time, hold your head up and chest out, and then keep the rest of your body from shaking. Open the dumbbell to both sides, and pay attention to the wrist slightly downward hook until the arm is shoulder width. At this time, pause for a moment, slowly put down the dumbbell until it returns to the initial position, and then repeat. This action is repeated 8- 15 times and then 4 times.
3. The dumbbell leans against the bird, which is the action of training the posterior bundle of deltoid muscle, and draws the scapula closer through the connection point of brachial fiber to achieve the effect of contracting the posterior bundle of shoulder. First, take a forward posture, lean forward almost parallel to the ground, with your feet shoulder-width apart, hold dumbbells with your hands, keep your back straight, your hands vertically downward, and your elbows slightly bent. Then forcibly lift the dumbbell from the back of deltoid muscle to both sides of the body to reach the height of arms and shoulders, pause for a moment and then put it down, do 8- 15 times, and do 3-5 groups.
The above is an effective action to train the shoulders, which stimulates the anterior, middle and posterior bundles respectively to achieve all-round development and effective stimulation.
Jony J's Quotations: Life is not a movie. Life is much more bitter than movies.
A beautiful woman is called a beautiful woman by others because of her good looks and elegant manners. In today's society, people's serious beauty may be a girl with delicate facial features, big and elastic breasts, well-proportioned figure and long legs.
So if you want to be a beautiful woman, you must have a thin waist, long breasts and long thighs, so that you can become the standard favored by others. A girl's good figure is definitely a beautiful scenery.
But many people can't achieve this effect, because their bodies are not those of beautiful women, so they can't achieve the effect of beautiful women. The standard of a real beauty is to look at the figure from the back, the temperament from the side and the appearance from the front.
Xiao Jia also knows that many people are upset because their bodies are not perfect or their breasts are not big enough and their waists are not slender enough. Many people will also lose confidence in their bodies.
Xiao Jia came to tell you today, don't be discouraged. Today, Xiao Jia will tell you some simple yoga poses to help you relieve your troubles. I wonder if you are interested in listening?
Dance king style 1 level
Compared with other movements, this movement is relatively simple. However, it requires high flexibility and balance of the body. Therefore, everyone must do some preparatory activities before taking action. To avoid accidents.
B First of all, we need to stand on the ground with our legs together, with our waist straight, our neck straight, our heads held high and our eyes straight ahead. Keep your posture and adjust your breathing.
Slowly press down on the upper limbs of your body. In the process of pressing down the upper limb of the body, the left leg should be lifted slowly, the waist should be curved, the neck should be straight, the left arm should be extended backward, and the left hand can grasp the left ankle. Straighten your right arm forward as far as possible and stand on the ground with your right leg taut. Keep your posture.
Reverse plate
A This action is relatively simple compared with other actions. However, exercise requires a lot of strength from our big arms. Because the arms can be said to support the weight of the whole body, Xiao Jia suggested that everyone must be prepared before doing the action.
B First of all, we need to lie flat on the yoga mat, with our legs together, our arms at our sides naturally, and our necks straight, so that we can completely relax and maintain the whole posture.
C slowly lift your arms, support them on the whole ground, keep your legs straight, your whole body is in an arc state, and your head droops slightly, not too much, so as to avoid accidents.
Camel style
A This action first requires us to kneel on the ground, with our instep tightly attached to the ground, our legs slightly spread about 15, and our waist straight to keep our posture. Straighten your neck and look straight ahead, and adjust your movements.
B slowly lean back on the upper limbs of the body to make the body in an arc state. In the process of leaning back, lift the part of the right calf and tighten the right foot. Slowly turn your left arm around the back of your head and hold your right hand tightly with your left hand. This action can not only help us keep our breasts slim, but also help us improve the flexibility of our waist.
Perfect shoulders can make your posture more upright and temperament.
If you want to practice your shoulders well, you must first understand the structure of your shoulders, so that you can practice your shoulders in a targeted way and avoid detours.
Shoulder muscles are a whole block in appearance, but they can be subdivided into three parts in terms of actual physiological function and training. They are the deltoid anterior bundle, the deltoid middle bundle and the deltoid posterior bundle.
Here are some recommended exercises for each muscle training.
0 1 deltoid toe
Recommended action: raise dumbbells horizontally before standing (you can use full push-ups instead)
Fasciculus deltoid
Recommended action: dumbbell standing posture side lift
Posterior deltoid tract
Recommended action: the dumbbell leans and lifts horizontally.
Not many movements are recommended, but it is enough to practice all parts of the shoulder. I hope my friends will practice their perfect shoulders as soon as possible!
02 Matters needing attention in shoulder training
1 Warm up fully before shoulder training. Because the shoulder joint is fragile, adequate warm-up can prevent the shoulder joint from being injured in sports.
After the shoulder training, you should fully stretch to relieve the tension on your shoulders.
3 When doing lateral lifting, the elbow joint should not be locked, and the arm and forearm can be slightly bent, so that most of the strength is borne by the muscles, which is safer and more efficient.
Because the shoulder muscles belong to pinnate muscles, it is better to use small and medium weight, multiple times and multiple groups of exhaustive training during training.
You don't have to go to the gym, you can practice your shoulders perfectly and efficiently with a pair of dumbbells at home.
What moves do you use to practice shoulder muscles? Share a few actions for your reference.
Unarmed:
Handstand push-ups
Folding knife handstand
Support hip lift
Downward oblique push-ups
Dynamic support
Support translation
Instrument:
Dumbbell push
Dumbbell side lift
Dumbbell forward lift
lift a barbell
Pay attention to balance in unarmed training to prevent shoulder sprain, and pay attention not to overload in equipment training, and do what you can.
South papaya fitness speed reading,
Although people's shoulders are small, it is easy to make people look particularly "brilliant". The shoulders are just at the level of human vision. No matter how you look at a person from front, back, left and right, you will first notice how his shoulders are.
The human body has more than 300 muscles, and each muscle has its own characteristics. If we can train it according to its physiological characteristics, we can make it grow rapidly. The following cold wind will introduce the physiological characteristics of shoulders and how to train them most effectively.
The shoulder muscles are not big, so the strength is not big. This kind of muscle is characterized by its good response to small and medium weights. If you stimulate them with heavy weight, the body will naturally use muscles in other parts to complete the action, so the training effect on the shoulders will be weakened.
No matter where you train your muscles, you should follow the principle of combining movements first and then isolating them. So for the first action, we choose the recommended action, such as barbell pressure or dumbbell pressure, which is also a classic action to train shoulders.
Pressing can stimulate the whole shoulder well, including the front, middle and back of the shoulder, with the emphasis on strengthening the front. After the recommendation, we should do some isolated actions on the middle beam and the back beam.
Side lift is the action of training the middle bundle of deltoid muscle alone. There are many side moves, such as sitting dumbbell side lift, standing dumbbell side lift, rope side lift and so on.
The isolated actions of training the posterior bundle of deltoid muscle include dumbbell bending over against birds, butterfly swimming machine against bird rope, against birds, elbow rowing and so on.
First, do 3 to 5 groups of pushing movements, with the middle and high weights of 65,438+00 to 65,438+02, then 65,438+0 to 2 middle deltoid muscles of 65,438+05, and finally 65,438+0 to 2 rear deltoid muscles of 65,438+05.
As for whether the deltoid toe need to be trained alone, it depends on the actual situation. The deltoid toe can be fully stimulated on the chest day, and it is generally not necessary to practice alone. If your deltoid adduction is really underdeveloped, add adduction to shoulder training.
These are the basic principles of shoulder training. Following this principle, we can train our shoulders well, and the human body can adapt to any training plan, so the effectiveness of the training plan will gradually decrease. If such a training plan can't bring you greater benefits, we must make appropriate changes.
Fitness exercisers with more than one or two years of training experience can appropriately increase the training weight of the center beam and the back beam. Under the premise of ensuring the action standard, it is ok for each group to do 10rm or even 6-8rm.
What are the benefits and methods of practicing shoulders in fitness guide?
Shoulder training is a kind of anaerobic strength training. Shoulder training makes us look more upright and become walking hangers!
What are the top ten strongest shoulder training moves?
1. barbell push barbell push
2. Standing military reporters stand posture power push
3. Dumbbell straight dumbbell paddling ramp
4. Sitting overhead dumbbell lifter
5. Sitting overhead barbell press
6. Rowing with an upright barbell
7. Arnold Press recommended by Arnold
8. Birds at the back of the machine -deltfly instrument
9. dumbbell side lift dumbbell side lift
10. Lift dumbbells before lifting dumbbells alternately horizontally.
It is usually recommended to repeatedly stimulate the shoulder muscles with small weight and multiple groups, because the deltoid muscle is mainly composed of slow muscle fibers according to the types of muscle fibers, which means that you need some light weight and high frequency training.
This has two advantages.
① Reduce the accumulated joint pressure by reducing the external load of the shoulder joint.
② High-frequency training is more likely to accumulate metabolic pressure, make your muscles congested and get a sense of pumping. The growth of deltoid muscle needs metabolic pressure, which is a very important factor of muscle hypertrophy. # Fitness # # Healthy Eating and Exercise #