If bodybuilders don't pay attention to the strength training of shoulders, the pressure on shoulders will be greater during heavy load training, which will aggravate the wear of shoulders. Many bodybuilders have shoulder injuries, almost all of which are caused by excessive use of heavy load training during training. The shoulder joint itself is a very fragile part and can't bear the pressure brought by heavy objects. However, many bodybuilders start all kinds of heavy bench pressing, hard pulling, rowing and other actions before the shoulder strength is strengthened, which leads to the direct compression of the shoulder.
If the basic strength of the shoulders is not enough, it is difficult to support the heavy bench press. If the bodybuilder doesn't care about the long-term heavy bench press, then the last injured part must be the shoulder joint. Therefore, if bodybuilders want to carry out all kinds of weight-bearing training safely, their first task is to strengthen the basic strength of shoulders first. Only when the basic strength of the shoulder is improved, will he not wear the shoulder and increase the pressure on the shoulder in heavy training.
For friends who have just started fitness, strengthening shoulder strength and arm strength is very important and cannot be ignored. Today, I will arrange a set of perfect shoulder training movements for you, which can perfectly help you to carry out shoulder strength training, improve the safety of fitness training and reduce the chance of shoulder injury.
This shoulder training program was completed by a violent super group consisting of gradually increasing weight and three movements. Keep the whole movement as slow as possible. This action is not done with particularly heavy weight, including dumbbell press. More concentrated shoulder strength and good action completion form. Side lift is also done in two ways-using dumbbells to complete side lift, using ropes to complete side lift, and strengthening the middle bundle of deltoid muscle.
The following ***6 shoulder strength training movements, 3-4 groups for each movement, with a rest of 60-90 seconds between groups and a rest of 90- 120 seconds between movements (recommended).
Action 1, dumbbells are used to push the sitting posture, and the weight used is gradually increasing. Do 12- 10 times in each group. Pay attention to push the dumbbell up after it drops to a certain extent, and the whole process should be controlled as slowly as possible. During shoulder training, all movements should be kept in slow motion, because moving too fast will increase shoulder wear, so shoulder training must not be fast.
The following is a power super group composed of three movements.
Action 2+ Action 3+ Action 4 form a super group-complete Action 2, stand and do side lifts with dumbbells 10-8 times, and then do it directly without rest-Action 3, stand and do side lifts with dumbbells 10-8 times from one side, and then continue to do it directly without rest-Action 4, stand and do side lifts with ropes+handles. +0 group, the weight between each movement should be appropriate, not too heavy. Pay attention to reducing the weight when doing action 3, and finish it on both sides (the same is true for action 4). When the arm is raised to a certain extent, put it down, keep control and try to be slow.
Action 5: Stand, use the barbell piece to do the front flat lift, and the weight used will gradually increase. Each group will do 10-8 times, and move all the way, and control the barbell piece to be as slow as possible.
Action 6, sitting posture uses dumbbells to fly backwards, and the weight used gradually increases. Do 10-8 times in each group, control the movements, and feel the force on the posterior bundle of deltoid muscle more.