Exercising the shoulder and back is mainly to improve the width of the body and make you look more magnificent from the side, that is, more Man, with many benefits. Simply put, you don't have to wear a suit with shoulder pads anymore. Wearing a tight T can also make you look like a tiger. For the figure of the back, by exercising the shoulder and back, you can integrate your inverted triangle with the shoulder and back, and the overall integration is higher.
What we should pay attention to in shoulder training is that we need to break the whole into parts and exercise a certain muscle group of the shoulder in a targeted way, so that you can practice the desired shape more effectively and quickly.
In shoulder training, because the shoulder is not like abdominal muscles, it is not a very hard-working muscle group, and the load should not be too heavy. Therefore, when exercising, we can use auxiliary equipment to exercise many times with less weight, so that we can exercise our shoulders without wasting our arm strength.
Next, I recommend three groups of methods to exercise shoulder muscles.
The first group of movements: Smith's shoulder and neck press forward.
Target muscle bundle: anterior muscle bundle
Description: This action is an effective toe inward movement. For many fitness gods, it is not necessary to exercise the toe-in, because many other movements can be supplemented by exercising the toe-in. So, if the toe-in is not too weak, you can skip this action.
Action points: sit in Smith's chair, with your feet on the ground, your shoulders on your back, your upper body stable, and your body leaning back slightly; Grasp the barbell with both hands, the highest point of the arm does not have to be straight, and the lowest point can be in the neck and chest.
The second group of movements: the barbell bends down to row.
Target muscle bundle: intermediate muscle bundle
Attention: Exercise the shoulders, middle beam and back beam, especially the middle beam. After exercising, you can basically exercise 80% of your shoulders.
Action points: open your feet, keep your back straight, grab the barbell with both hands and do the action of leaning over and paddling.
The third group of movements: dumbbell Arnold push
Target muscle bundles: middle bundle and posterior bundle.
Description: Increasing the rotation action can stimulate the middle and back fascicles more effectively, and it can also stimulate the nearby muscles by increasing the constant action after combination, so that the muscle fascicles grow faster and more harmoniously.