Shoulder training
The deltoid and trapezius muscles affect the shoulder muscles. The deltoid muscle consists of three parts: the front bundle, the middle bundle and the back bundle. Toes are weak, so when improving the shoulder image, it is necessary to limit the weak parts and ensure all-round development. The development of the body should be overall symmetrical and coordinated.
Dumbbell forward lift
Dumbbell forward lift is the toe-in for training deltoid muscle group and trapezius muscle group, and assists in training arm muscle group.
1. Each hand holds a dumbbell of considerable weight;
2. Stand with your feet shoulder width apart, with your knees slightly flexed, your abdominal muscles tightened, your shoulder blades retracted and your elbow slightly flexed;
3. Slowly lift the dumbbell to the shoulder along the front of the body, keep the elbow slightly flexed (hands or alternately), pause for one minute, then slowly put it back in place and continue to do actions.
One-arm dumbbell side lift
One-arm dumbbell side lift is mainly to train the middle bundle and arm muscles of deltoid muscle at the same time.
1. Open your feet shoulder-width, bend your knees slightly, tuck in your abdomen, retract your shoulder blades and press down, keep your torso slightly forward and keep it stable. Hold the bracket with one hand, and put the dumbbells with proper weight vertically at your sides.
2. Slowly lift the dumbbell along the side of the body to keep the angle of the elbow joint. When lifted to the highest point, the dumbbell is on the same level as the shoulder, and the dumbbell is in front of the shoulder and the circumference. Stop for a minute, slowly put the dumbbell back to its original position, keep your body stable, and alternate your arms 10-20 times.
Dumbbell side lift
Dumbbell lateral lifting is mainly to train the middle bundle of deltoid muscle and trapezius muscle at the same time, which can increase the shoulder width.
1. Hold the dumbbell with proper weight with both hands, and put it on one side of the body or in front of the pelvis. Your feet are shoulder width apart, your knees are slightly bent, your abdomen is retracted, your shoulder blades are pressed down, and your body and trunk lean forward slightly to maintain stability.
2. Slowly lift the dumbbell along the sides of your body to keep the angle of your elbow joint. When lifted to the highest point, the dumbbell is on the same horizontal plane as the shoulder, and the dumbbell is in front of the shoulder and elbow, not in the same straight line.
3. Stop for a minute, slowly return the dumbbell to its original position, and keep your body stable.
Push dumbbells in a sitting position
It is recommended to sit on dumbbells to exercise the front of deltoid muscle group, and also to exercise pectoralis major and triceps brachii. Make shoulders plump, firm and elastic.
1. Sitting posture, holding dumbbells with proper weight on both sides of the neck, with the upper arm parallel to the shoulders, keeping the upper body in the posture of chest, abdomen and waist, and looking forward.
2. Inhale and push the dumbbell vertically upward until the arm is completely straight, and pause for 2-3 seconds. Exhale and slowly put down the reduction.
Action essentials: the elbow joint is slightly bent at about 90 degrees. Keep your upper body chest out, abdomen in, waist in, and look forward. Don't use the strength of upper body swing or trunk flexion and extension to complete the action.
Bend over and watch the birds.
Bowing birds mainly exercise the posterior bundle of deltoid muscle in the shoulder, and exercise the muscles of the back and arms at the same time.
1. Hold the dumbbell with proper weight in both hands, and the distance between feet is shoulder width.
2. Keep your back straight, bend your knees, so that your upper body is roughly parallel to the ground, your arms naturally droop, your palms are opposite, and then look up at your arms as far as possible, so that your elbows and shoulders are in the same plane, and keep the elbow angle. Stop for a minute, slowly recover, and do continuous movements.
3. Exhale when lifting and inhale when recovering. Novices should do what they can.
lift a barbell
Barbell lifting exercises deltoid muscle, trapezius muscle and levator scapulae's middle bundle, as well as chest muscle and arm muscle.
1. Hold the middle of the barbell with both hands, and the distance between them is about 15-20cm or shoulder width.
2. Keep your feet shoulder-width apart, bend your knees slightly to keep your body stable, and lift the barbell to the chin slightly higher than your shoulders. Stop for a minute, then slowly descend along your body and do 8- 10 times in a row.
Action points: When lifting, concentrate the contraction force of deltoid muscle, trapezius muscle and levator scapulae, hold the bell and bend your elbow, and try to stick to your body. Keep your upper body in a posture of chest, abdomen and waist, don't swing back and forth, and the tip of your elbow should be upward. Too narrow grip distance, too high lift distance and too large waist forward are all dangerous actions. It is suggested that this exercise should be carried out by people with a certain foundation.
Back training
One-arm dumbbell rowing is a necessary basic exercise in back muscle training. Can isolate and exercise the muscles on both sides of the back, especially the upper back muscles, so that the back is thick and the lines are clear. Preparation posture: press the left knee and left hand on the bench, the upper body is parallel to the ground, the right hand holds the dumbbell, and the right arm is straight. Look up ahead and arch your back slightly. Exercise: Pull up the dumbbell and bend your elbow until your wrist is just below your waist and your palms are inward. Stay at the highest point for about 2 seconds, then slowly straighten your arms, recover and tighten your back. When you straighten your arm, turn your right hand inward with your thumb to fully extend your latissimus dorsi. Number of groups: 5 groups for left arm and 5 groups for right arm, 5 times for each group. Try to use a bigger weight for dumbbells, but don't force it. You may have to cheat the last 1 ~ 2 times, but you can't use more. Tip: When practicing with the bell in your right hand, try to look at your left hand from your left shoulder (the opposite is true when practicing with your left hand). This can prevent the body from twisting and twitching when the dumbbell is pulled up and down, so that the latissimus dorsi can be stimulated more, and at the same time, you can correctly evaluate the effect of exercise. Second, the anti-grip chest pull-down and wide grip pull-down (mainly the block of latissimus dorsi) can shape a wide back, which is really suitable for many people. But for the whole back, it is a better idea to use diversified and balanced exercises. So try to use a narrow grip, and you will notice the difference between a wide grip and a narrow grip in the range of motion. In addition, this exercise has a good strengthening effect on the inner muscles of the upper back. Preparation posture: sitting posture, feet on the ground, adjust the rubber roller to press the knee to keep the knee stable. Hold the lever inward with the palm of your hand, and the distance between your hands is shoulder width. Exercise: Pull down the bar from the extended position to the chest, tighten the back muscles and keep the elbows close to the body. Bend slightly, hold your chest out, raise your chin, and keep your abdomen and lower back tense. When the bar is pulled down to the top of the chest, the shoulder blades on both sides gather and clamp, squeezing the latissimus dorsi. Use the tension of the back muscles to control the lever to keep pulling down for about 2 seconds, then the lever will recover in a controlled way, and then stop for about 2 seconds when the arm is straightened at the highest point. Every time you exercise, you should feel the full extension of your arms and the stretching of latissimus dorsi. Number of groups: use the weight that you can do three groups, 8 ~ 10 times/group, and pay special attention to the action specification. Stretching is very important, it helps to increase the inner muscle group of the upper back and the muscle mass of the middle back. Tip: Try to avoid using only two arms when pulling down, and pay full attention to the contraction and extension of back muscles. Third, rowing with a one-arm stretcher can teach you to fully contract and stretch with latissimus dorsi, you will strongly feel the power of latissimus dorsi, and at the same time improve the efficacy of the nervous system to dominate latissimus dorsi. Preparation posture: use a high-pulley stretcher, grab the handle with the right palm inward, kneel on the right knee, and bend the left leg for support. Exercise: Pull the handle to your chest and keep your elbows away from your body. When pulling down, the right hand turns in the direction of the body. In the fully contracted position, use the tension of latissimus dorsi to control the handle for 2 seconds, and then slowly restore the handle. Number of groups: do 3 groups of left arm and right arm, 10 ~ 12 times/group, and kneel on the left knee when pulling with the left hand. Tip: When paddling with one arm, it is best to turn your head to the opposite shoulder. Fourth, deltoid muscle is the main muscle group of shoulder. Most practitioners think that deltoid muscle is a simple shoulder exercise. In fact, the posterior bundle of deltoid muscle occupies a larger part in the back than in the shoulder. Therefore, it is very important to have a strong and developed deltoid posterior bundle when shaping the back. Experience tells us that the best time to strengthen the posterior bundle of deltoid muscle is after the back muscle training, because the strong latissimus dorsi may "take over" the work that the posterior bundle of deltoid muscle should do before the back "eats". Preparation posture: Hold a dumbbell in each hand, open your feet shoulder-width from left to right, bend your knees slightly, and bend your body forward so that your torso is basically parallel to the ground, your arms naturally droop and your palms are opposite. Exercise: contract the posterior bundle of deltoid muscle and lift dumbbell, keep elbow slightly flexed, and avoid lifting trunk when lifting dumbbell. When the upper arm is raised to shoulder level, pause for about 2 seconds, and then lower the dumbbell to recover. Number of groups: make 3 groups, 10 times/group. Tip: Make sure that the dumbbell is on the same vertical plane as the shoulder when lifting, and don't let the dumbbell retreat to the waist. This can isolate the posterior bundle of deltoid muscle and make lifting more difficult. If you are trying this exercise for the first time, don't pay too much attention to the standardization of movements and the contractility of muscles.