If you want to do heavy weight training, you must keep up with the shoulder function. Otherwise, unpredictable training accidents will easily occur when challenging training with a large amount of exercise or a large amount of exercise. Many trainers have training accidents in training, most of which are caused by imperfect shoulder strength, so for their own training safety, we should pay attention to shoulder training.
Although the shoulder can't be trained as long as other parts, it is necessary to carry out some high-intensity stimulation training from time to time to improve the strength of the shoulder. Of course, this kind of training can't be carried out for a long time because the shoulder joint is very complicated. If heavy stimulation is used for a long time, the trainer can't control it well, and it is easy to cause shoulder joint wear or sprain during training. Therefore, in the shoulder re-training, no matter how powerful you are, you should find a partner to assist the training. We often know that shoulder training is generally based on a small weight, multi-action and multi-time training program. Of course, this kind of training is safe, but the strength improvement is slow.
If the shoulder strength can't keep up, it will affect the promotion training of other parts, so when you advance to a certain stage, you must join some high-intensity shoulder strength training. Of course, for beginners, you don't need such training. Beginners still need to train first, with a small weight, multiple movements and multiple training modes. Today, this group of movements is mainly aimed at friends who have a certain training foundation. Help them improve their shoulder strength and shoulder function, and lay the foundation for training and promotion.
In fact, it is not impossible to use heavy weight training for shoulder training. Any strength improvement needs heavy stimulation, so does the shoulder, but the shoulder joint structure is special, so protective measures must be taken when using heavy training. As long as it is well protected, you can use heavy weight training. If you have a certain training foundation, I suggest you strengthen your shoulders irregularly and train 1-2 times a month, so you don't need to use this group of high-intensity training frequently.
This training consists of five movements with very high intensity. Combined training such as super group decreasing group and super group increasing group was adopted. No matter how much training experience you have, you should find a partner to assist the training. During training, each movement should be done in 3-4 groups, and each group should have enough rest time to recover its strength after completion. The best rest time between groups is 2 minutes.
Action 1, dumbbell to bird, this action is a very common training action, but in this training, we arranged this action into two forms and combined it into a super group. During training, do the first form, hit the bird 20 times with a dumbbell bent with a small weight, and then do the second form of tilting the bird directly without rest in the middle, increasing the weight to 10, that is to say, the two forms of dumbbells hit the bird 30 times as a group, then start to rest for 2 minutes, and then do the second group in the same way.
Action 2, dumbbell side lift, this action is also the most commonly used action in shoulder training, but this training is different from everyone's previous training. This time, you can train directly with overload, which is the maximum weight you can safely control. But when training, we must pay attention to the fact that no matter what weight is used, we must ensure the whole movement and the arms should be parallel to the ground. Each group did 12 times.
Action 3, dumbbell press, this action is different from everyone's previous training arrangement. This action is a combination of increasing weight and reducing strength. During the training, do two groups of incremental weight training first, that is, one group uses Middle East weight training and the other group uses heavy weight training, and each group does 12 times. The third group began to do 10 times with the super group decreasing group.
Action 4, dumbbell side (back) lift, everyone should pay attention to distinguish it from action 2 during training. This action starts with the arm on the back and lifts it to the back. This action uses super-reduction group training. Use 10 times for heavy weights during training, and then directly reduce to medium weights and do it again without rest 10 times.
Action 5, dumbbells alternately lift horizontally forward, palms facing each other. The intensity of this action is also very high. Start from one side and do it 12 times with the weight of each side as a group. See Figure 7 for details. Do 3 groups, and then start to do alternate side lifts. Do the heavy 12 times first, and then do the light 12 times alternately, with no rest as one group and one * * as four groups.