Girls don't have to pursue the width and thickness of shoulders like boys, as long as the shoulders are straight, there are no high and low shoulders, the included angle between shoulders and neck is beautiful, and there is no shoulder slip.
Next, I will teach you a set of shoulder training methods. This method is a set of shoulder movements trained by professional bikini players in IFBB. She likes to do this set of training both during the competition and during the offseason, which proves how important the shoulders are. ?
Today's shoulder training includes three super groups and one continuous group. Do three or four groups for each movement, and the frequency range is 15~20 times. The rest time between groups is very short, 45 to 60 seconds. Shoulder training lasts about 45 minutes. Not much to say, warm up first.
Warm-up of rotator cuff is very important for shoulder movement. First warm up your wrist 15 to 20 times, and then twist your wrist 15 to 20 times like this.
Raise your arm and warm up your rotator cuff like this, 10 times on each side. Both the outermost and innermost sides need to contract, and the rotator cuff should be really stimulated. You can use a dumbbell that is slightly heavier than your ability. I used a ten-catty dumbbell, which was a little heavy, but it was better. It can put pressure on your rotator cuff and wrist, and you will have a feeling of beating. If the dumbbell you use is too light, it means that you haven't got the meaning of warming up your muscles. If you haven't done rotator cuff or wrist warm-up before, I suggest you get used to this warm-up exercise with three to five kilograms of dumbbells, and then you can gain weight.
The first action today is the super group. The so-called super group means that two actions are done one after another without stopping in the middle. ?
First, raise your arms horizontally. When you raise your arms to the highest position, you must squeeze them. Because it is the first movement, I use a lighter dumbbell, weighing five pounds, so I hope my body can move as soon as possible, but I won't be exhausted at once. If you think it is too easy, you can increase the weight in the second or third group.
The second action of the super group, standing dumbbell side lift. I gained weight and used a ten-catty dumbbell to help me get exhausted. When lifting horizontally to the highest point, do peak contraction to get a better pumping feeling. At the highest point, I like to tilt my arm, which can stimulate my back.
Take a break between super groups for 45 to 60 seconds. There is no rest between the two movements. Then start to be the second group of the super group. Rest for 45 to 60 seconds after the second group, and then do the third group. Rest for 45 to 60 seconds.
The next action is to sit on a dumbbell and press. Four groups of sitting dumbbell press, each group 15 to 20 times, with a rest of 45 to 60 seconds between groups. Once I feel tired, I will lose weight and change to a lighter dumbbell to complete the target number of times. Maybe the first group doesn't need to lose weight, but the second group needs to lose weight when they are tired, taking the action standard as the first priority.
The only continuous group is completed, and then the super group. In this super group, I will do upright rowing and forward flat lifting, ending with steering wheel action.
Where should I put the upright rower? There is a trick: bend your fingers back together, lift them up, make sure your elbows are above the barbell, and then put them down. Repeat the action.
The second action of the super group, the front horizontal lift, the steering wheel rotation.
Three super groups, fifteen to twenty vertical strokes and fifteen to twenty front horizontal lifts and steering wheel turns as a group, with no rest between the two movements. The rest time between groups is 45 to 60 seconds. Repeat three groups. The operation is over.
Next, be the last super group. Back beam training. The last action is to turn the bird upside down with a vertical rope, and the bird bends over the dumbbell. * * * Four groups, 15, 20 times in each group. Key points of rope anti-bird action: when pulling the rope outward, you must squeeze it hard, and you should really feel the force on the back beam and stimulate the back beam.
I like to tilt my arm up when I lift the dumbbell, and retract my arm when I put it down, so that I can exert more force on my back. Four super groups, rest for 45 to 60 seconds between groups. The last group of the whole shoulder training is over.
Your shoulders should be burning at this time, and you will feel very cool after you finish. This is the case with shoulder training. I suggest you do it once a week. I usually play abdominal muscle training, which is a great training. If you sometimes delay training for a day or two, it doesn't matter, because there are many compound movements and many exhausting trainings in this training set. You can save the details of this training in your mobile phone and take it to the gym.
This training takes into account the front, middle and back of the shoulder. Both men and women should choose the right weight!