From the appearance, full shoulder muscles will also make the arm lines beautiful and the clothes more stylish. Functionally speaking, although the shoulder is a small muscle group, it is an important hub of the upper body. The development of shoulder muscles is also related to the development of other muscle groups in the upper body.
Therefore, shoulder exercises can not only make our bodies more beautiful, but also have a strong significance for improving our sports ability.
In the actual shoulder training process, we should also arrange the movements in a targeted manner.
Shoulder muscles, the toe is used most, so the toe is more developed. The use frequency of the back beam is the lowest, which also makes the back beam very weak. The middle beam is between the two, but the strength of the middle beam directly determines the width of the shoulder. Therefore, we should also focus on the training of the middle beam during the training process, especially those partners who want to shoulder width.
Before it's too late, let's share six shoulder training moves with you.
Action 1: Stand alternately with dumbbells before lifting horizontally.
Target: deltoid anterior bundle
First, keep standing, make your back straight, tighten your core, and then the dumbbell in each hand naturally hangs at your sides. Keep your arm straight, bend your elbow slightly, then lift one arm up parallel to the ground with the strength of your shoulders, slowly recover after a pause, and then change hands to do the action and repeat.
Each group 12- 15 times, 4-5 groups.
Action 2: Alternate stance recommended by Arnold.
Target: deltoid anterior bundle, middle bundle
First of all, keep standing, then hold your chest and abdomen, so that the palms of your hands hold the dumbbells inward and put them on your chest, and the palms are backward. Then, lift a dumbbell upward with the strength of the shoulder. As the dumbbell rises slowly, turn your arm until the palm is outward, stop at the apex and then use the other hand to recover. When recovering, rotate the arm back to the starting position.
Each group 10- 12 times, for 4-5 groups.
Action 3: Sitting posture equipment pushes shoulders.
Target: deltoid anterior bundle, middle bundle
First of all, keep sitting posture, chest out and abdomen in, shoulders down, make your back close to your back, hold the handle with both hands, and make your elbow joint 90 degrees. Then the deltoid muscle pushes the instrument upward, and after the apex stops for a period of time, it actively controls the weight and slowly returns to the arm parallel to the ground, and repeats the action in turn.
Each group 10- 12 times, for 4-5 groups.
Action 4: dumbbell side lift
Exercise goal: deltoid middle bundle
First, keep standing, choose dumbbells with appropriate weight, then keep elbows slightly bent at a fixed angle, and be careful not to let trapezius muscle exert force. Then, lift your shoulders to drive your arms to lift the dumbbells to a level or slightly higher than your shoulders, and then control the dumbbells to slowly descend to the starting position.
Each group 10- 12 times, for 4-5 groups.
Action 5: Bend the dumbbell bird.
Objective: Posterior deltoid tract
Bending dumbbell flying birds is a classic action to train the posterior bundle of deltoid muscle. Posterior beam is seldom used in daily life and training, so it is relatively weak, but it plays an important role in the overall beauty of shoulders and should be treated emphatically in shoulder exercise.
First, grab the dumbbells with both hands and put them on both sides of your body, so that your legs are shoulder width apart, and you should tuck in your abdomen and hold out your chest and bend forward. Then the deltoid muscle drives your elbow to lift the dumbbell to the height of the arm and shoulder, and the arm and shoulder feel the peak contraction in a straight line. Then, slowly descend to the starting position, taking care not to shake your body during the whole process.
If it is difficult to control the stability of the body, you can do it by sitting or tilting your chair.
Each group 10- 12 times, for 4-6 groups.
Action 6: Pull the rope surface
Objective: Posterior deltoid tract
First, adjust the height of the gantry pulley to the eyes, and then select the appropriate weight (12- 15RM). Hold the double-ended rope, hold both ends of the rope tightly with both hands, keep the standing posture stable, keep your back straight, and lean forward or slightly backward with your feet together. Keep the waist and abdomen tight, and then abduct the shoulders so that they can drive the elbows outward and pull the rope to the face. When the rope is pulled to the bottom, the upper arm is parallel to the ground, and when it reaches the apex, it feels contracted, and then slowly retracts.
Ok, so much for sharing this issue.