Shoulder plays a key role for bodybuilders, which can be said to be related to the success or failure of bodybuilders' training, because shoulder plays an important role in strength hub in training. If you have no strength in your shoulders, it will affect the training of other parts during training. In fitness training, there are a lot of shoulder movements, such as training back and chest muscles. When training large muscle groups, strength will be transmitted through the shoulders. If the trainer's shoulder strength is weak, then train the equipment.

This will increase the pressure and wear on the shoulders. Many bodybuilders will have internal pain in their shoulder joints after a period of intensive training. Most of the reasons are that the shoulder strength is weak and too much heavy load training is used, which leads to shoulder wear. Shoulder pain,

Therefore, for bodybuilders, strengthening shoulder strength in the early stage plays a key role in heavy muscle training in the later stage. Shoulder strength determines your training. If there is something wrong with your shoulder, then your road to fitness may stop there, because it takes a long time to recover after a shoulder injury, and it has a great impact on daily life. If there is something wrong with your shoulder, a little exertion will cause you to feel pain. Therefore, bodybuilders should not only strengthen shoulder strength, but also pay attention to shoulder training protection.

Of course, shoulders are also very important for the overall beauty of the body. Full shoulders can make the figure look more perfect and beautiful, and the clothes are more stylish. Wide and full shoulders can perfectly support clothes, and it will look very stylish whether you wear formal clothes or casual clothes. If you want to be attractive in clothes, you must practice your shoulders wide and plump, and only plump shoulders can truly show the beauty of clothes.

Today, I will organize a set of basic training movements about shoulder shaping and muscle exercise, which can perfectly help you shape shoulders and strengthen shoulder strength, and improve the overall safety of fitness. The improvement of shoulder strength can directly help training and reduce the risk of training injury.

This shoulder training program was completely completed by Chaoqun. The super group of this training plan includes a super decreasing group with the same action but different weights and a super group with the same action but different action forms (using the same weight). Some movements are not as big as possible, but the key lies in the target you want to stimulate, such as: Action 4, pulling back with rope +V rope, and mastering the appropriate range of movements can stimulate the posterior deltoid muscle to a greater extent.

It is important that all movements should be done with proper weight that you can control. Training shoulder weight is not the most important, but quality is the key to shoulder training. If you train your shoulders with heavy weights, it is easy to increase the pressure on your shoulders. Therefore, when training shoulders, we should pay attention to the quality of training and complete every movement with complete standards.

For the following ***4 shoulder shaping and muscle building exercises, do 3-4 groups for each movement, with a rest of 60-90 seconds between groups and a rest of 90- 120 seconds between movements.

Action 1 (figure 1, figure 2), dumbbells are used for pressing, which are divided into two forms, and both forms are completed in a super group. After completing the first form (Figure 1), press 12- 10 times (each side) alternately with dumbbells, and then directly reduce a certain weight without rest.

Action 2 (Figure 3, Figure 4), do a side lift with dumbbells. This action is completed by the super descending group, and the middleweight and lightweight form the super group. After completing the dumbbell side lift (Figure 3) 12- 10 times, directly complete the dumbbell side lift without rest-dumbbell side lift (Figure 4) 12-65448.

Action 3 (Figure 5, Figure 6), pull from one side with dumbbells, and complete the same action with the ultra-drop group, and do it on each side. Middleweight and lightweight form a super group. After the dumbbell lift (Figure 5) is completed 12- 10 times, it will be completed by directly reducing a certain weight without rest-dumbbell lift (Figure 6) 12- 10 times is a group 1, and it will be lifted to a certain extent before returning.

Action 4 (Figure 7, Figure 8), standing with rope +V rope and pulling back, mastering the appropriate action amplitude can stimulate the posterior deltoid muscle more, so this action is best done with a certain action amplitude, and this action is done with the ultra-reduction group, and the rope +V rope is pulled back (Figure 7) 12- 10 times, and then a certain amount is done without rest.