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.
A group of movements, training big shoulders, each movement 15 times, circulating for 4 groups, with a rest of 30~60 seconds between groups.
Action 1: the dumbbell pushes the shoulder left and right.
Hold the dumbbell or kettle bell with both hands and lift it to one side of the shoulder. During the action, lift the dumbbell or kettle bell over your head to the other side of your shoulder. Just practice again and again.
Action 2: Italic one-arm dumbbell side lift
Practitioners put their feet together sideways, hold the fixture in one hand to stabilize their bodies, and hold the bell beside them in the other. During the action, focus on the deltoid muscle of the shoulder and lift the dumbbell parallel to the ground. This action can fully isolate the shoulder muscles and give more stimulation to the deltoid muscles.
Action 3: Stand upright and press the rope straight.
This action mainly exercises the posterior deltoid. The body holds a fixture in one hand and a rope in the other, and the elbow joint is slightly bent. During the action, concentrate the strength of the posterior bundle of deltoid muscle and quickly press the rope down to the last side of the body, pause for a moment, and then slowly recover.
Action 4: Push the ground detonator left and right.
Practitioners open their feet, hold one side of the barbell bar with both hands, push the barbell forward from one side of the shoulder and the other side falls, and repeat the above actions.
When your shoulder training is stagnant, you can try to practice with these four movements to break the memory of shoulder muscles and replenish fresh blood for training.