The shoulder muscles, the deltoid muscles, are divided into three bundles: the front bundle, the middle bundle and the back bundle. Among them, the front beam is used most frequently in daily life, the middle beam has the largest area, and the back beam is more sad. Many people are weak and forget to practice from time to time, and they are in the state of last development.
In this issue, I recommend four shoulder exercises for everyone.
1. One-arm dumbbell side lift
Lateral lifting mainly stimulates the middle bundle of deltoid muscle.
When doing dumbbell side lifts, most people will choose to do it by hand, because their hands are stretched out relatively large, so their physical stability is poor. Although you try to keep your waist and abdomen tight, you can enhance some physical stability, but it is very limited.
If you can practice your shoulders in the form of unilateral dumbbell side lift, then the other body can directly participate in the stability maintenance, which will be easier to control, and then the sense of isolation will become stronger.
When doing this action, we need to hold the dumbbell with one hand, hold the vertical bar with the other hand to balance our body, and lean slightly to the side holding the dumbbell. Keep the dumbbell about to touch the body, then lift the arm to the side of the body until the dumbbell is at the same height as or slightly higher than the shoulder, and stop at the highest point, then slowly lower the dumbbell to the initial position, but keep the shoulder muscles tense.
Sharp-eyed partners must have found out, isn't this the gantry rope side crane?
Yes, it certainly feels better to do this with rope, but the Longmen is very popular. Instead of joining the team, it is better to pick up dumbbells and find a place with vertical poles to train silently.
When doing this action, we need to pay attention to the fact that in the process of lifting and releasing the bell, the elbow and wrist are always slightly flexed, so that we can better feel the strength and protect the joints.
2. Barbell press the shoulder
Barbell pressing shoulder is the most basic and effective shoulder training action, which has a very good effect on exercising shoulder muscles, focusing on stimulating deltoid toes and strengthening the core.
When doing this, first keep your legs shoulder width apart, keep your toes forward, keep your knees in the same direction, keep your knees slightly flexed or straightened and not locked, so that your hip joint is neutral, your abdomen is tightened, your hips are tightened and your back is straight.
Then hold the barbell with both hands, and take it off the shelf (both long bars and short bars are acceptable, so it is recommended to practice from short bars), so that the barbell is attached to the upper edge of the chest, and the hands and elbow joints are in a vertical position. Take a deep breath, hold your breath, push the barbell to the top of your head (the head is slightly raised during the push-up to let the barbell pass safely and avoid hitting your face), and the elbow joint is straight but not locked. At this point, the barbell and trunk are in a straight line (adjusted in front of the mirror), then exhale, lean back, and then move.
When doing this action, you need to pay attention to avoid the weight exceeding your own load level, because it is difficult to keep the center of gravity stable, and it is easy to cause the trunk or arm to lean back excessively, resulting in excessive burden on the shoulder joint and lower back, resulting in injury.
It is also important to note that the body must be tightened during exercise to keep the body in a stable state, so as to avoid the situation that the body shakes from side to side, resulting in compensation for other parts of the body.
Another thing to note is that some people will bend their wrists excessively when lifting barbells, so that the whole weight of barbells will be pressed on the palm of their hands. Sometimes the shoulders may not be tired, and the wrists are almost exhausted.
Bent dumbbell bird
Dumbbell flying birds is an excellent action to develop the back beam, which can be completed by choosing a pair of dumbbells with appropriate weight.
First, grab the dumbbells with both hands and put them on both sides of your body, so that your legs are shoulder width apart, and you should tuck in your abdomen and hold out your chest and bend forward. Then the deltoid muscle drives your arm to lift the dumbbell to shoulder height, and the big arm and your shoulder feel the peak contraction in a straight line. Then, slowly descend to the starting position, taking care not to shake your body during the whole process.
If it is difficult to control the stability of the body, you can do it by sitting or tilting your chair.
4. Rope surface traction
Rope surface traction not only stimulates the posterior bundle of deltoid muscle, but also strengthens the back strength. Especially for couples with hunchback and slippery shoulders, it has a good correction effect. In fact, the angle of the rope can be up and down, but the most acceptable thing for the public is to keep it at the same height or slightly higher than the body.
First, hold the double-ended rope, hold both ends of the rope tightly with both hands, keep standing, keep your back straight, and lean forward or slightly backward with your feet together. Keep your waist and abdomen tight, without deliberately tightening your shoulder blades, and then abduct your shoulders to drive your elbows to pull the rope outward towards your face. When pulling to the bottom, the upper arm is parallel to the ground, feeling the contraction at the peak, and then slowly retracting.
When doing this action, be sure to keep your back completely straight, your arms completely straight in front of you, and your elbows open to both sides every time you pull.
Ok, so much for sharing this issue. If you have any way to know, you can leave me a message at the end of the article or write to me directly.
I'm Pop Dong, and I share my fitness knowledge every day to make you and me more stylish.