When we do shoulder training, many people will feedback that shoulder training has no effect and can't feel the increase in the width and thickness of deltoid muscle.
In addition to adequate nutrition, we should also try our best to master the training skills of deltoid muscle in training. Here are four high-quality shoulder exercise techniques, which are also used by many fitness veterans.
Many people often use the fast up-and-down method when practicing shoulders. For example, when pushing, pause for a second after pushing, and then put it down quickly, and then lift it again.
The advantage of this is that it is easier to control and the risk of injury is smaller, but at the same time, such training will also cause strong back compensation and trapezius compensation. Everyone should know that the faster you push, the stronger your back will feel.
In order to make it easier for you to rush the weight, or increase the weight, you can quickly lift it when practicing shoulder movements such as pushing and side lifting. However, when descending on the return journey, it should descend slowly and strengthen the muscle centrifugal control on the return journey.
The effect of muscle fiber tearing is the best in the centrifugal state of muscle, and this process is not as difficult as pulling and can be done. The slower the descent time, the better the deltoid stimulation effect.
When training small muscle groups, unilateral training will be better than bilateral simultaneous training. For example, dumbbell side lift, if you often use your arms side lift, you will not easily feel the feeling of deltoid muscle extrusion.
But if you switch to one-arm dumbbell side lift, because half of your body is stable and stable, then your deltoid muscle will be more isolated and the stimulation will be more accurate.
But the obvious disadvantage of doing this is time-consuming, because an action has to be done twice. However, compared with spending some time, this transaction is more cost-effective, because the stimulating effect of deltoid muscle has been greatly improved.
If you don't feel anything after shoulder training, or feel dissatisfied with shoulder training, you can try unilateral shoulder training, especially flat movements, and unilateral training is better.
If you use heavy objects for every shoulder exercise, the effect of shoulder exercise may not be better. Maybe your shoulders will be wider, but that's actually your back.
Not every shoulder movement is recommended to take a large weight, and not every shoulder movement should take a small weight. Here you should distinguish between strength exercises and muscle exercises.
Strength action generally refers to pushing action, such as barbell push, dumbbell push, Smith push and so on. Because of its high complexity, the impact weight is particularly good, which is conducive to long-term progress.
However, the movements of muscle training, such as front flat lift, side flat lift and Arnold push, all attach importance to control, so it is suggested to take a smaller weight, which is beneficial to muscle training and deltoid carving.
Many people feel uncomfortable when practicing their shoulders. For example, when the dumbbell is lifted sideways, it will swing left and right. When it is pushed, the dumbbell is not very stable, mainly because the shoulder core is unstable.
Pay special attention here. If your shoulder training is unstable, the stimulation of deltoid muscle will be scattered, so the shoulder training effect is not good.
Why is it unstable? The main reason is that your chest and shoulders are not coordinated enough, and your shoulders are integrated. You should practice the coordination of chest and shoulders first, so as to control your shoulders better.
The action of handstand is beneficial to the stability of scapula, mainly the fusion of shoulder and back. Hanging the horizontal bar is beneficial to the stability of clavicle, mainly the fusion of chest and shoulder. As a warm-up before shoulder exercises, these two movements can obviously improve the stability of shoulder exercises.
These are the four skills that we should pay attention to when practicing shoulders. When you encounter similar problems in shoulder training, you can solve them by the above methods, and your deltoid muscle stimulation will be stronger.
Hard fitness,