Push-ups ~! Pull-ups to push-ups are more convenient at home. . . . I hope this helps.
How to widen shoulders with dumbbells?
1. Push mainly develops the front and middle bundles of deltoid muscle. Practice with barbells or dumbbells. You can practice standing or sitting on a stool.
The preparation posture is to lift the barbell to the clavicle and hold the barbell with both hands. Practicing dumbbells means holding the bell with both hands on the outside of the shoulder and palms facing each other. It is not difficult to master the push. Just push the barbell or dumbbell vertically upward until the arm is straight.
However, there are two points to note. First, the upper body should always hold out the chest, abdomen and waist. Second, raise it to your head and then put it down slowly. Neck push-back mainly includes developed deltoid posterior bundle and trapezius muscle, standing posture and sitting posture. First, put the barbell on the back shoulder of the neck, with the distance between hands slightly wider than the middle grip, and hold the barbell with both hands. Then push the barbell vertically outward. When push-ups, the elbows are slightly outward to facilitate deltoid contraction.
There is also a wrist-turning push. Hold the dumbbell over your shoulders, palms facing each other. When pushing up, the wrist and elbow tip rotate outward at the same time 180 degrees.
2. Use the following methods to fry the shoulder to make it reach an unprecedented width.
Few parts of the body need training skills more than the shoulders. After all, you need to exercise three deltoid muscle bundles to make them look more symmetrical. No single training can exercise them evenly. In addition, high-intensity bench press can not only impact the chest but also stimulate the growth of deltoid toes, so if you don't pay attention, deltoid toes will soon be left behind. No wonder many bodybuilders find it difficult to find a movement to balance the development of deltoid muscle. We collected the suggestions of four professional fitness athletes and fitness experts who successfully overcame this problem and became first-class fitness experts. Although some of their theories and methods are unorthodox, they magically make muscles swell and turn the barren deltoid muscle into a desirable muscle mass. So, experience their training plan for yourself-see if you can bulge your shoulders.
Break tradition
Omar Deckard, 32 years old
From 65438 to 2009, amateur fitness athlete Omar Dekade has been following the traditional training methods: a large number of compound head movements, standard vertical groups and multiple heavyweight trainings. However, when he succeeded in holding out his chest, he finally realized that these trainings lacked muscle separation exercises. Omar said: "All the attention is focused on the high-load recommendation, ignoring the shaping and depiction of the body shape, which is the key to defeating others on the stage."
In order to enhance his competitiveness, Omar broke through the original training plan and began to impact the training volume. He explained: "I train my shoulders twice a week, once to train my muscles as before and once to shape my shoulders." For the training of shaping the body, I always put my back in the most important position, and expand my muscles by obviously reducing the load and increasing the number of times. At the same time, I focus all my attention on my muscles and feel every movement and contraction of my muscles with my heart. "
Omar's figure drawing training starts with back training with twice the amount of exercise. First, he did four sets of bending and side lifts-set the pole to be inclined at 30 ~ 45 degrees, facing the pole to prevent cheating-and then he did four sets of inverted birds on the pole chest pliers. Then, Omar made four sets of high-frequency upright side lifts to impact the middle bundle of deltoid muscle. Omar said: "I do it 30 times in each group, but the rest time never exceeds 45 seconds." Although the negative importance of use is smaller than before-the original 20 kg dumbbell is replaced by 10 kg dumbbell-the strength will not be significantly reduced. "
Then, Omar grabbed 6 ~ 7 kilograms of dumbbells and stood up straight with his back against the wall, which would reduce deceptive actions. Use neutral grip (palms facing each other), and each arm will do 10 ~ 12 forward flat lift once. Omar said: "When I push the weight to eye level, I will move my arms slightly outward to take the pressure away from my chest. At the top of the action, the wrist rotates slightly inward. "
Finally, Omar ended the whole training program with a barbell on his head, which was the only compound action in the whole training. Omar admits that it is difficult to finish all the times here because the whole shoulder has reached a state of fatigue in advance. Despite this, Omar's shoulder development is incredible. Omar said: "Although I have only been training according to this plan for a few months, the muscle blocks built in the past few years have begun to draw curves, just like I finally sculpted a piece of soil into a work."
Omar's training
"Tilt and lean over to lift horizontally."
Set the bench at a medium-low angle, lie on it facing the bench, keep your chin above the top of the bench and keep your spine neutral. Hold a dumbbell in each hand, palms inward. The arm hangs down from the shoulder. ......
How can I widen my shoulders and practice at home?
Dumbbell lifting and lowering push-ups
How to practice shoulder width at home? 30 points
I want to have wide shoulders and mainly practice the middle bundle of deltoid muscle. Just practice dumbbell side lifts at home.
How to exercise your shoulders without using equipment at home?
If you exercise irregularly at home, you can do push-ups first, starting from both ends.
There is only one action! Don't use the equipment yet! That will hurt your joints! Because your ceiling can't meet the requirements of the instrument.
Usually do 3 sets of push-ups at home at night! No more than 20 in a group!
20 at both ends, 3 groups in one group! Don't get stronger just because you haven't adapted.
Slowly, it can be increased at a rate of 5! From both ends, are you lying on the mat or on the bed! Legs up! The upper body is also high! Reach your feet with your hands)
This action can fully * * * abdominal muscles! Do a few will feel sour!
Eat something nutritious within 30-90 minutes after exercise, such as yogurt and bread!
Because protein is badly needed for a period of time after exercise, such exercise can not only strengthen the body, but also
Can enhance resistance!
I have been practicing fitness for 5 years! A little experience.
How to practice shoulder width to widen shoulders?
In bodybuilding theory, RM is used to indicate the number of rib height repetitions that a certain load can do continuously. For example, an exerciser can only lift a heavy object five times in a row, so the heavy object is 5RM. 8 to 12RM has the best exercise effect for beginners. Each group should rest for no more than one minute, and each movement should rest for no more than two minutes.
Shoulder:
Dumbbell push 4 groups
Dumbbell lift the first 4 groups.
Dumbbell side lift 4 groups
According to the exercise mentioned above, the maximum shoulder width can be widened, and how much can be widened? Everyone is not exactly the same.
How can exercise widen the shoulders?
How not to go to the gym to practice shoulder muscles?
This beats me.
This is a bit unlikely.
If you want to widen your shoulders, you need to strengthen two big muscles.
One is the shoulder muscle, which is divided into three parts. The muscles in front of the shoulders are called toes.
The piece in the middle of the shoulder is called Chinese medicine.
The piece behind the shoulder is called postoperative!
As long as you practice your shoulders, you will feel much wider.
There is also the upper part of the chest, also known as the upper part of the chest.
There is also the muscles on both sides of the neck, called trapezius muscle, which will widen the shoulders when practiced!
It's impossible to tell the truth without going to the gym, because you haven't done anything to make your shoulders bigger.
Only when you have weight in your hand can you practice a series of movements, and some have to test the equipment in the gym!
How to exercise back muscles and shoulder muscles at home?
It is difficult to train shoulder and back muscles by gravity without any equipment, but there are some methods. Handstand push-ups. This action is dangerous and difficult, and it is not suitable for people who exercise for the first time. The method is to stick your feet to the wall at first, touch your head down and stand upside down, then try to bend your arm step by step and lower your center of gravity to do the supporting action. Gradually, you can strengthen your shoulder, back and waist muscles. This is an action aimed at the shoulder and back, instead of actually touching all the muscles of the upper body like ordinary push-ups. Push-ups with both hands parallel to the waist can also focus on back exercises, and V-shaped push-ups (I hope lz can watch videos by himself) focus on shoulder exercises.
If there is a horizontal bar in the community, pull-ups are the best, but lz says at home, then forget it.
Good health is a lifetime thing, and it can't be done overnight. The more you pay attention to it, the more it will return. Lz said that "just 20 minutes" means "building muscles quickly". In fact, under this premise, no action can guarantee that it is effective.
I wish you happiness!
How can I widen my shoulders?
If your shoulders are wide, the best thing is to do push-ups and exercise your pectoralis major. If your arms are thick, lifting dumbbells is also good.
In any case, whether you exercise or not, you'd better go to bed early before 1 1 at night, and sleep for no less than 6 hours, because you need to recover your various structures during sleep at every time in the evening.
Of course, surfing the Internet for a long time is not good for your health. First, your eyes. You'd better play for an hour and have a rest for ten minutes. Sitting in front of the computer for a long time, the body is also exposed to strong radiation, which is also very bad for the body. Of course, if you can't eat normally because you are addicted to the internet, you must have gained weight.