These actions can mainly be taken:
1, dumbbell push shoulder, there are two kinds of this, one is on the forehead, the other is on the sagittal plane.
2, dumbbell side lift
3, dumbbell front flat lift
4. Dumbbells bend over and lift horizontally.
All the above four actions can be done. Then when training, you need to pay attention. Each movement should be done in four groups, and each group should be done more than 20 times. Then you can do a 16 group once, and exercise the next day is basically enough.
How to make shoulders wider? How to exercise? Pull-ups without dumbbells are slowly increased three times a week.
Dumbbell lateral lifting can increase shoulder width.
How to exercise to widen shoulders? I don't know how old you are, but I hope you have seen the scene of boiling water in a kettle and rushing to a thermos. I hope you made it yourself. (Almost like Kung Fu tea pouring tea)
This flushing posture is the most standard posture (referring to the arm).
The complete action is to stand up straight in the lower body, lean forward 30-45 degrees in the upper body, and then pour water with both hands. Keep your body from shaking, which will widen your shoulders.
Water pouring is a friend's saying. I don't know if I recognize it. But I heard everyone call this "bird action", as the name implies, that is, the hand flaps its wings like a bird.
But! Hands need to hold a pair of dumbbells at least 10kg.
How can exercise widen the shoulders? The deltoid muscle of the shoulder consists of three parts. Namely toe, middle and back.
You want to widen your shoulders, as long as the middle bundle of deltoid muscle is developed.
As for movement, standing posture, sitting posture, dumbbell or barbell push, dumbbell or stretcher side lift. Also pay attention to the intake of nutrition.
Of course, these are not enough. The key is that you should make unremitting efforts to achieve your goals. It takes time and process to gain muscle, and it will never be as "immediate" as "breast augmentation". Never give up when you are bored, but keep moving towards your goal.
Come on, do it!
The low-cost and effective methods are pull-ups and push-ups.
If you have time to practice swimming, breaststroke and butterfly are the best;
Finally, no matter what method, we must stick to it.
How to exercise and widen your shoulders: Don't go to the gym. You should have dumbbells at home, and you can make a set of barbells yourself, otherwise some movements can't be practiced.
Everyone loves beauty, and everyone wants to have a healthy body and a perfect body shape. Shoulder width is the standard for healthy men. However, due to various reasons, many young men's shoulders are very narrow and even slip. This not only affects the beauty of body shape, but also brings great psychological burden to many young men. In fact, narrow shoulders can be completely improved through exercise. Through specialized training of shoulder muscles, shoulder muscles can be enlarged to make up for the lack of shoulder stenosis.
The human shoulder mainly includes deltoid, trapezius, supraspinatus, infraspinatus, teres major, teres minor and other muscles. Among them, deltoid muscle is divided into three bundles: front, middle and back, which is the most obvious muscle in the shoulder and plays an important role in the width of the shoulder.
Therefore, reasonable deltoid exercise can completely widen your shoulders and improve your body shape quickly and effectively. Deltoid muscle exercise mainly includes:
1, the straight arm side lift practitioner stands upright, looks forward, and holds the dumbbell with his arms drooping. When practicing, raise your hands straight through your side to a horizontal position. This action is mainly to develop the middle bundle muscle of deltoid muscle, generally doing 3 ~ 4 groups, each group doing 8 ~ 12 times. When practicing, the weight of dumbbells should be appropriate, and each group can only try 8 ~ 12 times.
2. The preparation for raising the straight arm horizontally is the same as above. When practicing, hold the dumbbell straight arm with both hands and lift it horizontally. After 2 ~ 3 seconds of static force, hold the dumbbell straight arm with both hands and lift it upward. This exercise can effectively develop the toe end of deltoid muscle, usually doing 3 ~ 4 groups, each group doing 8 ~ 12 times.
3. Hold your neck tightly and push back. This exercise can be practiced by standing or sitting. Practitioners hold their chest out, look forward, hold the barbell wide with both hands, lift the barbell from the back of the neck along the pillow, and straighten their arms. This action can fully develop the anterior, middle and posterior deltoid muscles, generally doing 6 ~ 8 groups, each group doing 4 ~ 6 times.
If you want shoulder width, just stick to the above practice methods and practice 2 ~ 3 times a week. After a period of time, you will get satisfactory results.
How to exercise to widen shoulders? Doing more push-ups and lifting weights will help the growth of biceps and triceps.
How to exercise can make shoulders wider and stronger? Exercise more. Do more push-ups every day. Pull the horizontal bar. A good figure is made by exercise.
What exercise can make shoulders wider? How to widen shoulders through exercise;
1, chest expansion exercise, standing, arms spread out to do chest expansion, as long as you have your own time and physical strength for a few minutes at a time, it is not easy to get too tired, and your arms will soon change from front to side, and you will continue to think about back vibration, and your arms should be flush with your shoulders. You can also bend your elbow as a vibrating arm to move your waist.
2. Flatten the spring, mainly to train the muscles of the arms and shoulders, make the arms and shoulders look strong, increase the thickness of the chest and back, and make the back muscles of the chest muscles more three-dimensional. At the same time, it promotes the exercise of shoulder skeletal muscles and helps to have strong shoulders.
3. Sit on the stool, hold your chest out, tighten your waist and abdomen, lift dumbbells on your shoulders with both hands, and keep your forearms and upper arms at right angles. Concentrate the force of deltoid muscle to push dumbbells from both sides of the body until they touch each other, stop for a while, and then slowly return to the starting position.
4. Open your feet shoulder-width, hold your chest out, tighten your waist and abdomen, and hold the support shoulder-height with one hand. Grab the rope with the other hand and put it by your side. Concentrate on the deltoid muscle to lift the rope to shoulder level, stop for a while, and then slowly return to its original position.
5. Open your feet shoulder-width apart, hold your chest out, tighten your waist and abdomen, and hold the side dumbbells with both hands. Concentrate on the strength of the deltoid muscle and lift the dumbbell from both sides of the body to the wrist, elbow and shoulder in a straight line, stop for a while, and then slowly return to the starting position.
6. When performing the action, select the upper and middle load weight. Do 3 to 4 groups for each movement, each group is 8 to 12, which is very effective for shoulder muscles and can accelerate the destruction and regeneration of shoulder muscles, thus making shoulders stronger and wider.
How can exercise make shoulders wider? Shoulder width mainly depends on deltoid muscle. The deltoid muscle is divided into front bundle, middle bundle and back bundle by instruments. According to different parts, there are Arnold pressing, front and back neck pressing, dumbbell lifting, prone bird and so on.