Everyone who likes fitness knows that recommendation is the main action to exercise shoulders. Usually we rely on dumbbells and barbells to complete the recommended actions. Using dumbbells is more convenient for us to do unilateral shoulder exercises. Among them, dumbbell recommendation is very popular with friends in the gym. In the usual training, we usually hold the bell with both hands and lift it. Today, we share the left hand and right hand alternately pressing it. This kind of training will bring you different feelings and experiences.

Bian Xiao often hears friends complain that when they do shoulder training, why are the strength on the left and right sides different? The dumbbell is pushed alternately, which makes up for the defect of this situation. It can help the trainer to improve the current situation of muscle imbalance between the left and right sides, and enhance the stability of both shoulders while exercising unilateral shoulder movements.

Body preparation posture of alternately pushing dumbbells: Sit in an armchair, make your back close to the back of the chair, and put dumbbells on your thighs with both hands. Under the strength of thighs, lift the dumbbell to the shoulder position with both hands, rotate the wrist while the palm is forward, and keep the forearm perpendicular to the ground to keep the body stable.

The movement process of dumbbell alternately pressing down: one arm holds the bell and moves upward, while the other arm keeps the original movement, and the shoulder has a strong sense of contraction. When one arm holds the bell straight, keep the action 1 second, then slowly put down the dumbbell and return to the starting point, and continue with the other arm.

Matters needing attention in the process of dumbbell alternate recommendation;

1, tighten the core muscles, keep the spine stable, keep your back from the chair surface and don't lean forward.

2, in the whole process, to maintain the stability of the body, do not shake, swing.

3, focus on the target muscle exercise, let your mind control exercise, the effect will be better.

4. Choose a light weight, choose a light weight and high frequency training method before starting, and then increase the weight when the body muscle strength reaches a certain range.

When the body lifts the dumbbell upwards, our feet can't leave the ground to keep the body stable.

Suggest the training intensity of this movement: insist on doing 3 -4 groups of movements, each group does 8 times-10 times, and the rest time is 90 seconds. If you are a novice, reduce your training intensity appropriately, and the veteran can do it according to this training intensity, or increase the training intensity. The most important thing is to do what you can.

For the overall development of shoulders, it is necessary to ensure that the scapula does not participate in training too much, so that the effect of exercise will be more prominent and obvious.

Shoulder exercise, for male friends, having a generous and developed shoulder can bring a sense of security to the opposite sex, so that you will have a pair of movable hangers. If you have some shoulders, it is necessary to exercise them. Take action quickly and exercise with dumbbells alternately to achieve the shoulder you want.