Today, I will arrange a group of super breakthrough training moves in the shoulder bottleneck period, which can help trainers break through the shoulder muscle bottleneck and let the training enter a new stage. Shoulder and arm are the parts that are most likely to enter the training bottleneck period in fitness training, because almost all training actions in upper body training involve shoulders and arms. Long-term participatory training also leads to the muscles of shoulder and arm quickly adapting to training, and when the muscles adapt to training, they will stop growing, which is what we often call the training bottleneck period.

When the training enters the bottleneck period, the trainer will adjust the training plan, carry out the special strengthening action of breakthrough training, train shoulder breakthrough training from multiple angles, and make breakthroughs from all angles by using the combined training of super-reduction group and super-increase group.

Let's share a set of shoulder breakthrough training. This shoulder training program uses dumbbells to practice shoulders completely, which is very strong. For the differentiation exercise of the whole shoulder and each part, the methods adopted are: gradually increasing the weight used (from medium weight to large weight and then to extra large weight) and ultra-reducing group to complete the action. If you want to break through the bottleneck period of training, then the training plan to strengthen shoulder abuse cannot be unchanged. When training, you can use the super decreasing group and the super group to gradually increase the weight or gradually decrease the weight.

These traditional methods should be tried and distributed regularly in different shoulder training programs. The weight used is the same. It's impossible to keep using a weight and increase it on the premise that you think you can control it. (Note that the weights mentioned here are all weights that you can control safely, and you must never use weight training that you can't control stably. )

This training plan takes precedence over the strengthening of the deltoid muscle, so it ranks first because it needs better strengthening. The middle bundle of deltoid muscle determines the fullness of shoulder more, and the strengthening of the middle bundle of deltoid muscle should be paid more attention to.

The following four shoulder high-intensity breakthrough training movements, each movement should be done in 4 groups, with a rest of 60-90 seconds between groups and a rest of 90- 120 seconds between movements (recommended).

Action 1, use dumbbells to do side lifts when standing, and increase the weight from medium or above to large weight and then to extra large weight (use dumbbells on each side 15kg in the drawing, depending on the individual's own ability). This action is best done with the help of your partner. At the beginning, control the weight above the medium level throughout the whole process to make the movements as standard as possible. With the gradual increase, the weight used will gradually increase, and each group will do 12-8 times.

Action 2 Push the sitting posture with dumbbells, and the weight will also increase from medium weight to large weight and then to extra-large weight (refer to the figure, dumbbells will increase from 25kg per side to 35kg per side, and the weight selection must be completely controllable). Also, like action 1, it's best to have a partner behind you to help complete the action, because you need to use a large weight (to complete your own set number of times). The weight used is gradually increased, and each group does 12-8 times.

Action 3, do a side lift with dumbbells. This kind of side lift is different from the general side lift. The big arm does not need to be lifted to a position parallel to the ground, and the big arm should be lifted backwards when it is lifted sideways. Watch the angle. This action is more about stimulating the posterior bundle of deltoid muscle, so you must lift it back. The weight used is gradually increasing. If the weight can be controlled, each group should do 12- 10 times.

Action 4: Do a forward lift with dumbbells. This action is completed by an ultra-subtraction group, which consists of two weights. Large weight and light weight form a super group without rest between groups. After the dumbbell is lifted alternately (Figure 7) 10-8 times, the dumbbell is lifted directly without rest-the dumbbell is lifted forward (Figure 8, not alternately, but both sides are lifted together) 25-20 times is 60.