The shoulder exercise method in the gym, although the shoulder is a small muscle group in our body, plays a great role, so do you know any methods to exercise the shoulder in the gym? Interested friends or friends who want to practice their shoulders should take a look at the shoulder exercise!

Gym shoulder exercise method 1 1, sitting dumbbell press.

This posture is the most basic and classic posture to reduce fat and gain muscle, which can correct the potential imbalance of shoulders under training. In the case of barbell push, your shoulders usually exert different degrees of force because of different heights, which makes your shoulders always unable to work normally, and because it is a dumbbell, it is difficult for you to find out what the problem is, let alone correct it. But if it is a barbell, the situation is different. At first, you will soon find out which side has a weak foundation. If you can do this posture in front of the bathroom mirror, it will be even more extreme. You can see yourself in the bathroom mirror and find the crooked side. Generally, the weak side will be more crooked.

Push the barbell upward with explosive force, and the head stretches forward slightly with the rise of the barbell to prevent the chest from participating in the stress, and then retract the barbell to the starting and ending parts evenly and controlled;

8- 12 each group, ***5 groups, rest for 90 seconds between groups.

2. Arnold recommended

Arnold recommended the combination posture recommended by ordinary dumbbells. In contrast, it will pay more attention to stimulating the toe and rotator cuff of deltoid muscle. Moreover, this posture will involve many small muscle groups to balance all upper limbs. This small muscle group is also called balance muscle.

A suitable Arnold suggestion is to hold the barbell inward in the palm of your hand, put it on your chest and put your arms close to your body. As the barbell rises gradually, turn your arms until your palms are outward, stay at the top for one second, and then retract the barbell to the starting and ending positions with uniform speed and control. Turn your arms during the whole process, and the bottom palm will return to the original inward situation;

8- 12 each group, ***4 groups, rest for 90 seconds between groups.

3. Dumbbell rowing upright

The key muscle group of this posture is the deltoid muscle and the middle bundle of deltoid muscle, and the main and secondary muscle groups are the front bundle of deltoid muscle, rhomboid muscle and its teres minor. This posture is a compound posture, which needs to be carried out in an extremely standard posture, otherwise it is very easy to get hurt, which is why this posture is called "shoulder killer".

You can choose straight dumbbells or curved dumbbells. Generally, bending dumbbells has less pressure on the wrist. The distance between hands is slightly narrower than the shoulder width, the back is straight and the elbows are slightly bent. Lift the dumbbell up with both sides of your shoulders and your elbows up and out. The dumbbell clings to the body, and the elbow is higher than the arm from beginning to end, until the dumbbell can touch the jaw or the jaw is slightly lower, and then it is sent back to the origin at a slow speed;

8- 12 times in each group, ***5 groups, with a rest of 90 seconds between groups.

4, dumbbell side lift

This posture can reasonably "burn" the deltoid muscle and improve its coordination ability while improving the shoulder. In order to maximize the profit of this posture, it is necessary to ensure the accuracy of the posture.

Starting with a pair of barbells with light net weight, the hip bone and knee joint are slightly bent, and two barbells protrude from the side, gather at the top for one second, and then gradually learn to put them down; The key point of this posture depends on the need to ensure that the elbow is parallel to the plane or higher than the wrist, and the elbow should be similar to the shoulder at the top;

12 each group, ***5 groups, with a 90-second rest between groups.

5. Dumbbell/Dumbbell Shrugging

Shoulder-shrinking posture is an independent posture of deltoid muscle. It is suggested to use dumbbell shrugging and dumbbell shrugging instead of circulatory system for training. Because dumbbell shrugging can give you a larger net weight for training, dumbbell shrugging can give you a larger fitness range for training, so matching exercises is more effective.

As the last posture of shoulder training, shoulder contraction should be carried out in descending group; First, choose a net weight that can give you the maximum 15, then lose 30% of your fat every time you do 15, and start the next group immediately without rest. After losing fat, start the third group immediately, and the third group can rest for 90 seconds, so that the three groups are considered as a round posture; Remember not to move your shoulders back and forth, left and right as much as possible, and you can't pull dumbbells or barbells with three heads and stay at the top for one second.

Do it 15 times in each group and 3 times in each group. There is no rest between groups, and you can rest for 90 seconds in the middle of each game.

Gym shoulder exercise method 2 dumbbell press

This action is very effective for shoulder exercise, so all fitness enthusiasts like to put an action in the fitness plan. When practicing this action, we first sit on the stool, back against the stool, and pick up dumbbells with both hands to do push-ups. We should pay attention to the correct posture of our hands, and coordinate our movements with our bodies as much as possible during the practice, so that our deltoid muscles can be fully stimulated.

Barbell push

When practicing this movement, you should pay special attention to whether your posture is correct or not, otherwise you will easily make some movement mistakes. Keep standing while exercising, focus on your shoulders, and let your wrist lean back slightly and slowly. In practice, the recommended range must be in place and the movements must be done well. It is best to let the barbell reach your chin and then push it up. This action can help your shoulders get better stimulation exercise.

Unilateral lifting of instrument

The action of practicing this is mainly aimed at the muscles of our triangle. The equipment used in the exercise is a stretcher. First, the machine needs to be adjusted. A puller can put one hand behind his back, which can avoid posture movements during practice. Because only one hand is doing the horizontal lifting movement, you only need to keep an upright posture, and you don't need a big movement. In this way, the middle bundle of deltoid muscle can feel good exercise stimulation.

Surface tension of rope

This action is mainly aimed at the muscles behind our deltoid muscle, and also exercises your shoulders and backs. When practicing, first adjust the position of the stretcher to the level of your face, then hold the rope with both hands and slowly pull it toward your face, and open your hands backwards to let the posterior deltoid feel the deep stimulation effect.