What is the most effective way to exercise shoulder muscles?
My muscles are small muscle groups. I usually use small and medium-weight dumbbells in training. I usually practice 6 to 8 groups in each part, and each group is about 15 to 18 times. The movements are dumbbell front cross lift, dumbbell push-ups, dumbbell side cross lift and dumbbell bending side cross lift, which are common in front, middle and back bundles.
Pyramid rule is the method I use most in shoulder training. Every time I practice, I will use the pyramid rule to strengthen the deltoid muscle, which can make the deltoid muscle congested and achieve a "pumping feeling" every time. I will prepare three sets of dumbbells, 20KG, 15KG and 10KG respectively. I will use 20KG for horizontal lifting for the first time, then put on 15KG immediately after exhaustion, and use 10KG dumbbells to continue exhaustion immediately after exhaustion.
The triad rule is also an effective way to find "pumping feeling". Continuous dumbbell push-ups, dumbbell forward lifts and dumbbell side lifts, once, * * * do 15 times as a group, and practice 6 to 8 groups every day. Every time I do this, I can feel the full pain in my shoulder, and then with adequate diet and rest, my shoulder muscles grow rapidly.
Of course, the exercise of shoulder muscles introduced above is more general. In fact, specifically speaking, shoulder muscle exercise can be straight arm forward lift, dumbbell alternate forward lift, stretcher forward lift, barbell stroke to attention, barbell neck forward push, Arnold push and so on. Apart from Arnold's recommendation, these exercises are literally easy to understand.
Seven most effective exercises for shoulder muscles.
One: row at attention
A. Key exercise areas: deltoid and trapezius muscles, followed by biceps brachii and forearm.
B. Starting posture: stand naturally, hold the middle of the bar with the back of your hand forward, with a distance of 6 inches, and hang your arms in front of your legs.
C. Action process: Hold the bell, slowly lift it close to your body, and keep your elbow above the handshake until it reaches the level near your neck, and then stop for a while. Then, slowly put it down to your legs along the original road. Do it repeatedly.
D. Training points: Put down the barbell slowly every time, and lift it slower than when you put it down, so the training effect will be better.
Two: dumbbell or barbell for "front flat lift"
A. Key exercise parts: upper part of pectoralis major and toe of deltoid.
B. Starting posture, standing naturally, holding a bell in each hand or lifting a barbell in front of your legs.
C. Action process: Lift the dumbbell or barbell forward (elbow slightly flexed) until it is parallel to the line of sight. Then, slowly put down the reduction and repeat it.
D. training points: if you use dumbbells, put your fist forward and hold the bell in front of you. This method is to concentrate on training deltoid toes alone.
Three: shrug your shoulders.
A. Key exercise areas: trapezius, neck and upper back muscles.
B. Starting posture: stand naturally, with hands forward, holding barbells or dumbbells and hanging in front of your legs.
C. Action process: both shoulders are lifted upward at the same time, so that the acromion touches the ear as much as possible, and then the shoulders are slowly turned backwards at this vertex position, and then the arms are slowly turned downwards to the original position where the arms are drooping. Do it repeatedly. Don't bend your elbow when you shrug.
D. training points: if you bend your wrist slightly and turn the tip of your elbow outwards, it will be more effective for the contraction of the trapezius muscle of your shoulder.
Four: stand at attention, recommend
A. Key exercise areas: deltoid and triceps brachii, followed by pectoralis major, trapezius and back.
B. Starting position: Hold the bar with both hands, the distance is shoulder width, and lift the barbell to the shoulder with the palm up.
C. Action process: Push the barbell up against the face until the arm is straight above the head. Then, walk slowly along the original road and carry it on your shoulders. Do it again.
D. training points: don't lean back when doing push-ups. It's best to tie a belt around your waist and practice weightlifting and waist protection. In addition, don't hold your breath when recommending.
Five: dumbbell push
A. key exercise parts: this action is to exercise the large muscle groups in the upper part of the trunk. For example: deltoid, trapezius, upper thoracic, triceps brachii and upper back muscles.
B. Starting position: Hold the bells on both sides of the head with both hands.
C. Action process: Push the dumbbell vertically with both hands until the arm is straight. Then slowly lower it to the starting position.
D. training points: dumbbell grip has greater freedom than barbell.
Six: Neck and back recommendation
A. key exercise parts: this action is to exercise the large muscle groups in the upper part of the trunk. For example: deltoid, trapezius, upper thoracic, triceps brachii and upper back muscles.
B. starting position: put the crossbar on the back of the neck and shoulders.
C. Action process: the distance between the hands is slightly wider than the shoulders, and the barbell is pushed up until the arms are straight. Then slowly lower it to the back of the neck and shoulders.
D. training points: if you change the grip distance between your hands regularly, you can exercise muscles in different parts. Wide grip is beneficial to exercise deltoid muscle, while narrow grip focuses on exercising triceps brachii.
Seven: Stand upright and lift horizontally.
A. Key exercise areas: posterior deltoid and upper back muscles.
B. Starting posture: Stand with your feet shoulder width apart, hold dumbbells in the palms of your hands, bend your upper body forward and parallel to the ground, and bend your legs slightly, so that there is no tension in your lower back.
C. Action process: Lift the two hand bells to both sides until the upper arm is parallel to (or slightly beyond) the back, pause for a moment, and then put down the dumbbell to recover. Do it repeatedly.
D. Training points: If your elbow and wrist bend slightly when you hold the bell to both sides, you will feel that you can get better deltoid muscle contraction. During the whole exercise, the mind should focus on the contracted muscle groups.