I was born with narrow shoulders, slippery shoulders and a hunchback.

After exercise, at least the visual effect is good.

The deltoid muscle is the shoulder muscle, which is divided into three bundles, usually the front bundle, the middle bundle and the back bundle. The middle bundle is the decisive factor of shoulder width.

The overall size of deltoid muscle can be improved mainly by pushing up. Sitting posture and standing posture can be adopted, and sitting posture is recommended in initial training. Weight control is based on 6-8 you can recommend. Remember that weight is not the whole of bodybuilding practice, there is no need to pursue weight, so you will be easily injured and the effect will not be very good, and the shoulder is the easily injured part. Make full preparations for warm-up before practice, and push two groups of light weights first. Recommended official groups are 4-6 groups, each group? 8- 12 times? .

After that, do a side lift. The purpose of side lift is to exercise your deltoid midrib, because the previous recommendation was that the front beam should exert more force. Do 4-6 groups, each group? 8- 12 times (remember that the weight must be light to avoid injury)

The practice of back beam is mainly realized by bending and lifting horizontally, and the action standard can be searched. Do 4-6 groups, each group? 8- 12 times

Figure 2 is before? , figure 1 is now

I wish you an early realization of your goal!