Shoulder plays an important role in the adjustment of strength center in fitness training. If the shoulder strength is insufficient, it is easy to have a training accident when training with heavy muscles, resulting in shoulder injury. The probability of shoulder injury in fitness training is always at a high level, so the shoulder is also a high-risk area for fitness training accidents. Bodybuilders must pay special attention to shoulder protection when training shoulders, and shoulder injuries are very difficult to recover.
So in the early stage of fitness training, when the whole body strength and shoulder strength are not strong enough, bodybuilders should not use heavy training, especially when the shoulder strength is not strong enough. Today, we have compiled a set of perfect shoulder deltoid training movements, which can help you shape your shoulders better, strengthen your basic strength, and improve your shoulder's control over the equipment, thus improving the overall safety of fitness. When the shoulder strength is improved, you can greatly enhance your overall weight training.
There are many moves this time. Of course, if you want to train your shoulders comprehensively, you still need to master some training movements. You should train your shoulders from all angles. Your shoulders are different from your back chest muscles. You only need a few classic movements to complete the training. Your shoulders are very complicated. The deltoid is divided into toe, back and middle. Each part needs independent actions to stimulate from different angles. If the movements and angles are wrong, it is difficult to stimulate the target muscle group.
Shoulder training must be carried out at the same time as muscle exercise and shaping, so that you can train really plump, powerful, fashionable and beautiful shoulders, so try to arrange as many movements as possible during shoulder training, at least 7-8, very diversified and multi-angle shoulder stimulation. Shoulder abuse, what matters is not the weight used. When you can completely control it, it is the weight that suits you best now. It is more important to ensure the quality and intensity of every shoulder abuse action.
The advice of shoulder training is to pay attention to the quality of each movement. Can you control the weight you choose when you do the action? When you do this action with this weight, can you feel the force on your shoulders? Increase the weight on the premise of ensuring these. Are the options for action diversified enough? For example, in a training program, it is best to abuse shoulders, toes, middle and back in all aspects.
Of course, sometimes it may be necessary to strengthen one or two parts more specifically. These parts should be arranged relative to the action, so that the action can be standardized as much as possible and improve the quality of the action. You can gradually increase the weight, or you can appropriately join the super group, two movements or one movement (completed in different forms) in the training plan.
The following 9 shoulder muscle exercises, do 3 groups for each movement, with 60-90 seconds rest between groups and 90- 120 seconds rest between movements (recommended).
First, warm-up exercise. Warm-up exercises are done with lightweight dumbbells/barbells, and do three groups. Each group consists of three movements, and there is no rest between groups. Side lift+global+forward lift, do 5-7 times for each movement, and fully warm up.
Action 1, using barbells to push the sitting posture, this action gradually increases the weight used, and each group does 10-8 times until it reaches a larger weight, which must be under your control.
Action 2, use dumbbells to press in sitting position, which is also gradually increasing the weight used. Do 12- 10 times in each group.
Action 3, do side lifts with dumbbells in sitting position, with the weight gradually increasing or unchanged, and do 12 times in each group.
Note: Figure 5 includes two actions/two action forms and is a super group.
Action 4+ Action 5 constitutes a super group-complete Action 4 (Figure 5, the first half), use dumbbells to do side lifts 12 times, and then lose a certain weight without rest-do half-way side lifts (Figure 5, the second half) 12 times. After losing weight, you can choose barbell pieces or dumbbells to complete the action.
Action 6 (Figure 6), lifting with small barbell/small EZ bar. Note that this action is a super group composed of two forms. After completing 65,438+00 lifts in the first action form (Figure 6, upper part), it will be finished directly without rest-65,438+00 lifts in the second action form (Figure 6, lower part) are a group of 65,438+0.
Action 7+ Action 8 constitute a super group-complete Action 7 (Figure 7), then do it with barbell pieces 12 times and then do it directly without rest-Action 8 (Figure 7), and do side lift with barbell pieces (hold barbell pieces with palms up) 12 times, which is a group 1.
Action 9, sitting posture with dumbbells to do front cross lift+side cross lift combo, front cross lift and side cross lift alternately completed. Pay attention to the action form until each group is exhausted.