If bodybuilders use heavy objects rashly when their strength is not strong enough, training accidents will occur as long as they are not careful, and the shoulders will become the main injured parts. Many bodybuilders have increased their weight because of their weak basic strength in the early stage, which leads to shoulder strain and cannot recover and bear the weight for a long time. Therefore, bodybuilders should pay attention to protecting shoulders and improving their basic strength in the early stage of fitness training. The overall safety factor of fitness will be greatly improved when the strength of shoulders is improved.
Today, I have arranged a set of perfect shoulder training movements for you, which can help you train your shoulders and enhance your shoulder strength very effectively. It can improve the body builder's shoulder strength, better balance the strength of other parts during training, make the training stable, and avoid the instability caused by insufficient strength. Of course, improving the muscle strength of the shoulders also has many benefits. For example, when the overall muscle strength of the shoulder is strong, it can better protect the cervical spine and avoid the influence of various bad postures on the body shape.
This shoulder training program is a differentiated exercise for the whole shoulder and all parts of the shoulder. The selected movements are very diverse, some use barbells, dumbbells and ropes, and some use medium weight to gradually increase the weight.
The following six shoulders should be trained step by step to strengthen movements, and each movement should be done in 4 groups, with a rest of 60-90 seconds between groups and a rest of 90- 120 seconds between movements (recommended).
Action 1, push the barbell up from one side while standing, fix one end of the barbell in the corner, and hold the other end by hand, gradually increasing the weight used. Do it 12-8 times for each group (each side).
Action 2: Stand, bend over and use dumbbells to fly backwards. The weight used is gradually increased, and each group increases a certain weight, from light to heavy, and each group does 15-8 times.
Action 3: Use the rope+handle of the gantry to lift horizontally. This action starts from one side of the gantry, and the rope is at the lowest position, moving the heavy objects all the way. The weight used gradually increases, and each group (each side) does 12- 10 times.
Action 4: Stand and turn your shoulders with the rope and handle of the gantry. The action starts from one side of the gantry, and the position of the rope is in the middle and lower part. The weight used gradually increases, and each group (each side) does 12- 10 times.
Action 5: Stand and lift the barbell. This action is gradually increased from the general weight (which can be completely controlled) to the medium weight, and the medium weight is completed with more or less help. The weight used is gradually increased, and each group does 12-8 times.
Action 6, the barbell stands and pushes. Similarly, this action is gradually increased from the general weight (completely controllable) to the medium weight, and the medium weight is more or less completed with help. The weight used is gradually increased, and each group does 12-8 times.
If you have any questions about fitness and healthy sports, please pay attention to my official WeChat account 9 1 Fitness: JS020 16 and I will answer them in detail.