However, we really ignore the benefits of shoulder training. From the appearance, shoulder training can not only improve the problem of shoulder narrowness, but also improve the problem of shoulder slip. Not only that, shoulder training can also decorate the whole arm line and make the clavicle beautiful, which plays an important role in the appearance of the whole upper body. In addition to the influence of appearance, shoulders need to participate in many other parts of the training process. Weak shoulder muscles will affect the training of other parts, while shoulders are flexible and easy to be injured, and shoulder training will also play a protective role.
In the process of shoulder training, we need to step by step, do what we can, and gradually improve our ability. In the whole training process, from warm-up, to formal training, to stretching and relaxation, every link can't be left behind. Then let's share a set of shoulder training movements from warm-up to training to stretching, so that our shoulders can be trained in all directions.
In the warm-up session, in addition to the routine warm-up, you need to warm up your shoulders specifically. You can refer to the following two actions.
Warm-up 1: shoulder wrap
Stand, chest out and abdomen in, keep your body stable, put your fingers on your shoulders and bend your elbows.
Draw your arms slowly in circles, and to the maximum extent, your shoulders should feel stretched during the action.
Warm-up action 2: Bend over the shoulder to activate.
Leaning on the stool, one hand naturally hangs down, and the other arm fixes the body.
Start your shoulders and pull up your arms until they are parallel to the ground, and the angle between them is about 90 degrees.
Then turn your shoulders upward and outward until the forearm and torso are on the same plane, and then return to the original path after a pause.
After full warm-up, the formal training begins. In this group of training, Yi * * * has five movements, so we can bring comprehensive stimulation to deltoid muscle through these five movements.
Action 1: standing barbell push
Standing barbell push, the main exercise object is the toe of deltoid muscle, trapezius muscle, triceps muscle and upper part of pectoralis major muscle, which can activate the active muscle and stabilize the muscle, make the follow-up shoulder training better and reduce the risk of injury, so this action can be used as the first action after warm-up.
It should be noted that this action is not suitable for beginners. If you want to do it, novices can change to sitting position.
Standing posture, back straight, core tightened, barbell in both hands, barbell raised to shoulder and elbow slightly in front.
Keep your body steady when lifting, don't shake, push the barbell to your face until your arms are straight, but don't lock your elbows.
After the vertex stops for a period of time, it slowly lowers and recovers.
Action 2: dumbbell side lift
Side lifting mainly exercises the middle bundle of deltoid muscle, which has a very good effect on increasing shoulder width and improving shoulders, and it is an independent action, with little participation from the front and back bundles of deltoid muscle.
Stand with your feet shoulder width apart, with your back straight and your core tightened, and hang dumbbells in front of your legs with each hand.
Elbow slightly bent, hold the bell with both hands and lift it to both sides at the same time until the upper arm is parallel to the ground or slightly higher than the ground.
Stop the vertex for a while, then actively control the speed to slow down and recover, and don't let the arm fall freely.
Action 3: Bend the dumbbell bird.
Bending dumbbell birds is a classic action of deltoid muscle after exercise. The posterior deltoid muscle is seldom used in daily life and exercise, so it is relatively weak, but it plays an important role in the overall beauty of the shoulder and should be treated emphatically in shoulder exercise.
Stand with your feet shoulder width apart, your legs slightly bent and your back straight.
Bend forward until it is almost parallel to the ground. Hold the dumbbell naturally with both hands and bend the elbow slightly.
Keep your elbows slightly bent and lift to the sides until your arms are parallel to your back.
When the vertex stops slightly, the active control speed decreases and recovers.
Action 4: Lift the dumbbell horizontally before alternation.
Lifting dumbbells alternately forward is a classic action to exercise deltoid adduction. Alternating arms can stimulate the deltoid toe to the maximum extent, and the movements are relatively independent, which can solve the problem of imbalance of the deltoid toe on both sides. But it also needs to be said that the toe of deltoid muscle is often used in daily life and sports, so it is relatively developed. In the process of exercise, you can choose whether to exercise alone according to your actual purpose.
Stand with your feet shoulder width apart, tighten your core, keep your back straight, and hang dumbbells in front of your legs with your hands.
Bend your elbow slightly, and lift the dumbbell forward and upward with one hand until it is above the line of sight.
After the vertex stops for a while, the active control speed slowly recovers.
Action 5: The barbell is lifted vertically.
The vertical lifting of barbell is a comprehensive movement, and the main exercise targets are the front, middle and trapezius muscles of deltoid muscle.
Stand with your feet shoulder width apart, knees slightly bent, chest out and abdomen in, and put the barbell in front of your thighs with both hands.
Shrink your shoulders and pull the barbell bar up to your chin so that your elbows can be raised higher.
After the vertex stops, actively control the speed and slowly reduce the recovery.
Keep the barbell bar close to your body and upward during the whole process.
In the process of shoulder training, it is more suitable for the public to reduce the weight appropriately, and at the same time, high-frequency exercise is more likely to make the muscles congested and get a feeling of pump, so you can exercise in 4-5 groups, with each exercise 12-20 times.
After the shoulder movement, you need to stretch and relax. You can refer to the following three stretching actions.
Stretching action 1: Stretch the toe of deltoid muscle for 20-30 seconds and change sides.
Put your arms on your body, bend your elbows, move your forearm up, hold your chest forward, and feel the traction of your deltoid toes.
Stretching action 2: Stretch the middle bundle of deltoid muscle for 20-30 seconds and change sides.
Put your big arm close to your chest, bend your elbow, press your arm down, and feel the traction of the middle bundle of deltoid muscle.
Stretching action 3: Stretch the posterior bundle of deltoid muscle for 20-30 seconds and change sides.
The arm is up, the elbow is far away from the back, and the other hand assists in stretching backwards, feeling the traction of the deltoid posterior bundle.
All right, that's it for the deltoid training.
In daily training, we all need to pay attention to the balanced and coordinated development of the whole body, and don't just practice what we like and ignore what we don't like. Moreover, no matter which part of the training, it needs unremitting persistence to achieve results.