The reason is that shoulder and arm strength are two important muscle groups in the whole upper body training. In training, bodybuilders need to use the strength of shoulder and arm muscles to complete any training action, so bodybuilders must strengthen their shoulder and arm strength in the early stage.
If your shoulder and arm strength is insufficient, you are prone to various training accidents during training. For example, when you are using heavy load training, when the last groups of arms are exhausted, if you don't control the equipment well, it is easy to get rid of it and cause training accidents. Even if the equipment is not removed, the arm will tremble when using heavy load training, which will also increase the pressure on the shoulder-arm joint.
This can easily lead to wrist wear, elbow wear, shoulder wear, and finally make the joints feel severe pain. Fitness training has many benefits, but unscientific training will also bring some harm to the body, especially when carrying out various heavy training, which will increase the joint pressure relatively. If you don't pay attention to strength strengthening and joint protection measures during training, it is easy to cause joint wear.
In order to avoid joint wear in training, we must first strengthen the muscle strength training around the joints, reduce the pressure on the joints, and make the posture of each movement correct. Many people always pay no attention to the posture when training, thinking that a slight deviation in posture will be fine and will not affect training. In fact, what I want to tell you is that the posture of the movement has a great influence on the training, and standardizing the correct posture can improve the training quality. Posture dislocation will not only reduce training quality, increase joint pressure, but also easily cause training accidents. Therefore, everyone must pay attention to the posture of the action when training. If you do squats in the wrong posture, it will increase the waist pressure and knee pressure.
When doing bench press, if the barbell is held in the wrong position, it will increase the pressure on the wrist. If you hold the barbell in the wrong position, it will increase the pressure on your elbow and shoulder. Therefore, posture is very important. When training, you must read more reference movements and compare your posture to see if your movements are wrong. If you are wrong, correct them, if you are right, keep them.
Fitness must not be built behind closed doors. You should study more and read more reference books. Learn normal posture. Don't blindly gain weight. One of the biggest taboos of fitness is to gain weight blindly. Many bodybuilders feel that they are awesome after just a few days of training, so they blindly follow the trend and see that others are training well with heavy weights, thinking that they can also use heavy weights, resulting in unexpected training. The most important thing in training is to have self-knowledge and know your physical condition.
What weight suits you and what weight doesn't suit you? Only when you know what you are doing, train steadily and gradually gain weight is the safest and most scientific training.
Let's organize a set of joint muscle exercises about shoulders and arms. This training plan has many movements, including biceps brachii, triceps brachii and shoulder training. The training is completed by two super groups with different movements, which improves the overall intensity of training and perfectly strengthens every part of the shoulder. After the shoulder training program, arm abuse was added.
The action of biceps brachii+triceps brachii, so the intensity of this training plan is still very strong, absolutely domineering, and the emphasis in this training plan is to improve the quality of action and choose the right weight to complete. As mentioned above, the best effect of training is to use appropriate weight, which should not exceed one's own safety control ability or be too small.
Do 3 groups for each movement, rest for 30 seconds between groups (super group), and rest for 60-90 seconds or 90- 120 seconds between movements (recommended).
The first is to practice shoulder movements, which are both super groups composed of two movements-
Action 1+ Action 2 constitutes a super group-after completing action 1, push it with a barbell 12 times, and then finish it directly without rest-Action 2 is pulled back with rope +V rope 15 times, which is 1 group. When doing the action 1, the barbell is pressed down to a certain extent.
Action 3+ Action 4 constitute a super group-push action 3 from one side with dumbbells 12 times and then finish it directly without rest-action 4 is lifted horizontally with dumbbells 12 times to finish action 4, 1 as a group. Pay attention to the grip of dumbbell in action 3, which is the grip of palm to palm, and push it completely.
Action 5+ Action 6 constitute a super group-after the completion of Action 5, lift the anti-flying bird 12 times with fixed equipment without rest-Action 6 is lifted with rope+curved rod/straight rod 12 times, all with proper weight. Pay attention to the movement range of anti-flying birds in action 5. Similarly, action 6 is to use rope+curved rod to lift at a special angle.
The following is the action of training the arm. Each moving picture includes two actions-
Action 7+ Action 8 constitute a super group-complete Action 7 (Figure 7, the first half) and do the triceps brachii flexion and extension barbell 12-8 times, and then do it directly without rest-Action 8 (Figure 7, the second half) and do the dumbbell lift alternately 12-8 times, which is/kloc-0.
Action 9+ Action 10 constitutes a super group-to complete Action 9 (Figure 8, the first half), and the body bends with dumbbells by leaning the fitness chair 12- 10 times, and then directly completes it without rest-Action 10 (Figure 9, the second half).