So deltoid training needs all-round training every time, and you can't train a certain part alone. If you don't practice the front beam, the middle beam and the back beam together, it is easy to practice disharmony, which is the main reason why there are so many movements every time you practice your shoulders. In fact, although four movements have been arranged this time, each of these movements is trained in two different training methods, which is actually equal to eight movements, just combined into super group training.
The reason why shoulder training is difficult to practice is not only because it needs many angles, but also because of its own structure. Shoulder is the hinge of joint, and shoulder joint is more complicated. We all know that the joint itself is a very fragile part. If the external force is too large, it is easy to cause joint damage. Therefore, we should train the joint part under the training concept of safety first.
Therefore, you can't train your shoulders with heavy weight. As long as your basic strength is strong enough, you should not use heavy weights to train your chest, arms and back. Even if your basic strength is strong, you can't use heavy objects rashly. Therefore, if you want to practice your shoulders well, you must practice your shoulders in small weight, many times and groups.
Training shoulders with heavy weight can not only achieve good results, but also make joints bear serious stress and aggravate joint wear. If a coach wears his shoulders too badly, he will basically bid farewell to the fitness stage. Shoulder wear will not only cause severe pain during training, but also cause pain as long as you exercise your shoulders vigorously during weight-bearing training. Everyone must pay attention to the protection of shoulders when training, and must choose the right weight when training shoulders.
This training plan is that an action uses two different weights to form a super group descending group, and an action uses different forms to form a super group training. When training, pay attention to the reference pictures. Some movements are not as big as possible, so everyone should pay attention to the trend and amplitude of each movement in training to achieve the best stimulation effect. Do 3-4 groups for each movement, and do 12 times for each group, with a rest of 60 seconds between groups and a rest of 120 seconds between movements. Training shoulders to regain strength must have a rest time.
Action 1, dumbbell press, this action has two training forms. Press 12 times alternately in the first sitting position during training, and then lose weight directly without rest. The second standing form is grouped by 12 times, and then rest for 60 seconds to continue to the next group.
Action 2, dumbbell side lift, this action is completed by the super-reduction group. First do 12 times with medium weight, then directly reduce the weight to a small weight without rest, then continue to do 12 times as a group, and continue to the next group after a rest of 60 seconds.
Action 3, unilateral lift, this action is trained in the same way as the last action, and it is also trained by super-group descending. Do 12 times with moderate weight, then do 12 times without rest, and then rest for 60 seconds to continue the next set of training.
Action 4, pull the rope back. This action must pay attention to the posture and amplitude of the action during training. If the posture and amplitude of the action are wrong, it will affect the training quality and change the target part of the stimulation. This movement is also trained by the descending group of the super group, and it uses the same weight as the two movements.