Secondly, if you feel narrow shoulders. I can share my experience with you. I am 178, but I used to be very thin and always wanted to widen my shoulders. I was 175 in high school. At that time, I had a hunchback with a big chest and a shoulder width of about 38. Later, various exercise methods increased to 46. Please refer to the following points:
1. Pay attention to chest, relax shoulders and take deep breaths frequently. Take the slight pain in the middle of chest and abdomen as the standard and do what you can. Long-term practice can effectively increase the chest circumference and vital capacity, that is to say, increase the left and right spacing of the chest (this naturally affects the shoulder width, right? ) and the bust is naturally large.
2. Push-ups, made with triangular hands, are ultra-narrow push-ups. You can try this position. Your deltoid muscle is obviously tense. So compared with push-ups in other positions, this can widen the shoulders. Because other postures generally stimulate the anterior deltoid, and this is the medial deltoid. (I won't elaborate on the three parts of deltoid muscle, Baidu)
3. Most dumbbells uploaded on the Internet are lifted horizontally. If there is no dumbbell, you can use an empty edible oil drum (5 liters) filled with water instead. Don't be too heavy, because the middle bundle of deltoid muscle doesn't need to be too heavy, otherwise it will naturally lend to other muscles and affect the shoulder width effect. Be careful not to shrug your shoulders and act in a standard way. Bend your arms slightly, not too straight. Pay attention to your arm and feel the pain of deltoid muscle slowly. I used 3 kg, so I'd better start with a small weight, because I used to have a push-up foundation for one and a half years, so I used 3 kg directly. Then the weight of both sides should be the same.
4. The principle of fitness is to practice large muscle groups first, and then practice related small muscle groups. So practice push-ups first, then side lifts. But remember not to do it every day, because muscles have to go through the process of repair and regrowth. It will take at least 48 to 72 hours to recover. You can't give up halfway, because it is easy to get hurt if you stop training for a long time and suddenly practice again. Pay attention to the consistency of thinking and action, and concentrate your thoughts on the position of the muscles you are training. Don't be distracted. 10 to 20 is fine for each group, depending on the degree of fatigue. At least six groups. Don't do it too fast. The rest between each group shall not exceed one minute, and the rest between two events shall not exceed two minutes. Push-ups are recommended to be set at various intervals, which is better for the overall effect. Try to slowly release the lying distance from the middle until the push-ups are particularly long. And it is said that extra long distance is also good for biceps.