Shoulder training program for novice gym

warm up

Shoulder ring forward 15 times+backward 15 times.

T abduction 15 times

(Swing outwards when bending over and raising arms, with thumb pointing from front to top) W-shaped abduction 15 times.

Lift your elbows, turn your arms back, and lift slowly without shrugging your shoulders. )

You can also add kettle bells &; The main purpose of ski machine warm-up is to open the range of motion of shoulder joint and thoracic spine.

Warm up for about 5~ 10 minutes, and your body will sweat slightly.

Shoulder training program for novice gym

The weight of the standing barbell does not need to be too large, and the weight of 4× 12 can be increased by physical strength.

Let the shoulder joint be slightly congested.

Shoulder training program for novice gym

Barbell rowing upright

The weight gain should be controlled at 4× 12 when the weight lifting is simulated with the top buttock.

Activate shoulder joint

Shoulder training program for novice gym

Fix the instrument and push the shoulder to increase the weight, and complete this action with all your strength. The maximum acceptable weight is used as a decreasing group.

Shoulder training program for novice gym

Smith pushed his shoulders to steady himself and sent the barbell up. The weight of the four groups decreased gradually.

Fully train deltoid muscle

Shoulder training program for novice gym

Fixed instrument bird

Fix your body and choose the right weight for exhaustion, and the weight of the four groups will drop.

Shoulder training program for novice gym

Pull back the face

When pulling to the face, the elbow is pulled outward, which continuously stimulates the posterior bundle of the shoulder and reduces the weight by 4× 15.