It can not only make your figure more perfect and charming, but also enhance the basic strength of the overall upper body and enhance the stable control of the equipment. When the strength of the chest and shoulders is improved, the overall fitness training safety will be greatly improved.
For everyone, I have compiled a perfect joint muscle enhancement training program for chest muscles and shoulders, which can effectively strengthen chest muscles and shoulders at the same time. In the overall shaping training, the harmonious aesthetic feeling of chest and shoulders has a great influence on shaping. If bodybuilders can't coordinate the proportion of chest and shoulder muscles and sew them well, they will have an overall aesthetic feeling. Many bodybuilders attach great importance to the training of chest muscles and neglect the training of shoulders, which leads to the very developed chest muscles and shoulders.
The proportion of shoulder and chest muscles is very different, which affects the overall aesthetic feeling. This is why many bodybuilders often ask why their muscles are not as good-looking as fitness coaches. In fact, the main thing is that you haven't done collaborative training. In order to make each muscle group have a harmonious aesthetic feeling, it is very important to carry out joint muscle bodybuilding training in training.
Especially shaping. Therefore, if you are currently training in the shaping period, it is necessary for you to join your training plan by jointly training your chest muscles and shoulders.
In this training plan, the movements of shoulder and chest muscles are arranged on a training day, and the movements are very common. Select several movements from shoulder+chest muscles to form a training plan. It is very important to practice chest muscles and shoulders and warm up well before formal training, and this training plan is also reflected. Warm-up of shoulders is the key, so there are many warm-up actions.
Most actions use a supergroup, including a supersubtraction group and two different actions. All other movements are done in an equal weight way. Many movements are also emphasized in this training plan-slow control, stopping for about 2 seconds at the peak (for example, Action 5, Action 6). As a chest clamping action, this will have a better stimulating effect.
Do X groups for each action, and do different groups for different actions. Rest 60-90 seconds between groups and 90- 120 seconds between actions (recommended).
First, warm-up exercise, warm up the shoulders with lighter dumbbells, and do two groups. Two movements form a super group, and there is no rest between groups. After completing the first action 15 times, go straight without rest-after completing the second action 15 times, the group is 1. See the dynamic diagram for details.
Shoulder training action
Before doing dumbbell press (Figure 2 and Figure 3), do two groups of dumbbell press warm-up groups, and then do two groups of lightweight dumbbells, each group doing 15-20 times.
Action 1 (Figure 2, Figure 3) Push with dumbbells and do three groups. This action is completed by the super-subtraction group. After the dumbbell push 10-8 times is completed, it will be completed by directly reducing a certain weight without rest-dumbbell push 10-8 times is 1 group, and it will be completed by using a large weight first and then reducing a certain weight.
Action 2, stand, do side lifts with dumbbells, and do 4 groups. The form of side lift is that the angle between the big arm and the small arm is about 90? Do 12-8 times in each group with the same weight. Choose the weight that you can complete 12-8 times to do this action, and do it 12 times, 10 times,10 times, 9 times and 8 times.
Chest muscle training action
Action 3: Four groups of barbells do flat bench press with constant weight, and each group does 8-6 times. Choose a weight that you can do 8-6 times to do this action, 8 times, 7 times or 6 times.
Action 4+ Action 5 constitutes a super group-do 4 groups. After completing Action 4, push the chest with fixed instruments 10-8 times, and complete it directly without rest-Action 5, clamp the chest with fixed instruments 10-8 times, for 1 group. Pay attention to the slow control of action 5, and pause and contract for about 2-3 seconds at the peak.
Action 6: Hold the chest with rope+handle. The position of the rope is very high. Do 7 groups. Note that the action focuses more on the control of the chest muscles, so you must control the whole action slowly and stop to contract for about 2-3 seconds at the peak. Do 12-8 times in each group with the same weight.