Today, I will arrange a group of intensive training programs for shoulder muscles. Shoulder is very important in fitness training, which is related to the training safety of bodybuilders. In fitness training, if a bodybuilder's shoulder strength and shoulder muscles are not stable enough, his training injury probability will increase, because in the training process, shoulders play a very important role no matter which part of the upper body is trained. Shoulder is the strength hub area where the arm is connected with the body, and all the strength activities of the arm must be transmitted through the shoulder.

Then the function of the shoulder is weak, and in fitness training, especially muscle strength training, the weight of the equipment is very large. If the shoulder can't play its pivotal role well, it will increase the risk of training accidents.

Also, the shoulder joint itself is a very complicated part of the joint. We all know that the joint itself is a very fragile part of the human body, and the recovery of joint injury is very slow. Parts like the shoulder joint must not be overloaded during training.

In fitness, many people like to use heavy weight training when their basic strength is not strong enough, just like some bodybuilders always want to do heavy weight bench press. In fact, what you don't know is that it is very dangerous to do heavy bench press rashly if your triceps and pectoral muscles are not strong enough, as well as your shoulders and toes.

You may not know that when doing bench press, the main force is not the pectoral muscle, but the triceps brachii and deltoid toe-in. Therefore, if you use the weight that you can't control stably for bench press training, you will not only fail to achieve good training effect, but even wear your shoulder joint. Many trainers should encounter this situation.

I feel a dull pain in my shoulder when I press. In fact, this is all because you have used weight-bearing training that you can't control for a long time, which has caused the wear of my shoulder joint. If you don't pay attention to continuing to use heavy weight training, the consequences will be very serious. As the wear becomes more and more serious, your shoulder pain will become more and more severe, which will eventually cause shoulder joint injury and even cause training accidents. Therefore, when you feel dull pain in your shoulder joint during training, you should immediately stop heavy training and let your shoulder rest for a while. During this rest period, you should do more exercise, restore the function of shoulder joint and strengthen the strength of rotating muscles.

Therefore, if you want to carry out heavy-weight strength training, you must strengthen the strength of two parts in the early stage, one is arm strength and the other is shoulder strength. Only when the strength of these two parts is improved can you safely complete all kinds of heavy training, otherwise it is easy to cause training accidents. Today, I will arrange a perfect shoulder strength strengthening training program for you, which can effectively help you strengthen shoulder strength and muscles, develop strong shoulders and improve the overall safety of fitness training.

The overall intensity of this training is very strong, and it is all super-group training, but everyone should remember not to use heavy weight training during training, and shoulder training is not suitable for heavy weight. The training plan is perfect for strengthening the whole shoulder and all parts of the shoulder. Some movements make use of the multi-angle of the inclined fitness chair, which can better stabilize the body and give the target muscle group a better sense of strength. During training, do 3-4 groups for each movement, and rest for 90 seconds between each group, so that the shoulder strength can recover slightly before continuing a group of training.

Action 1+ Action 2 forms a super group. During training, first complete the movement 1 standing barbell push (neck push forward) 12-6 times, then continue to complete the movement 2 standing, and pull back 12 times with ropes to form a 1 group, and adopt equal weight training. Because it is a super group training, it is very intense, so you must choose it when training.

Action 3+ Action 4 form a super group-? Complete the sitting posture of action 3. Push (behind the neck) with Smith machine. /kloc-do it directly after 0/2-8 times without rest. Action 4: Do 12 shoulder turns with dumbbells to form 1 group.

Action 5+ Action 6 form a super group-? Complete action 5. Stand, lift the dumbbell 12-8 times, and then directly complete the action 6. Lean on the inclined fitness chair and lift sideways with dumbbells 12 times, which is 1 group.

Action 7+ Action 8 form a super group-? Complete action 7. The body relies on the inclined fitness chair to do dumbbell anti-flying 12-8 times, and then directly complete the action without rest. 8. Hold and fix with one hand, and lift with dumbbells 12 times, which is 1 group (once for each side).