Do you know how important it is for men to practice their shoulders? Let's see how handsome the man who has developed spherical shoulders is.
A man's spherical shoulders and a pair of unicorn arms can give people a sense of security. Strengthening the training of girls' shoulder muscles can help you improve your shoulders and make your overall temperament soar.
Why can't you ignore the shoulder exercise when exercising?
Although the shoulder muscle group is a small muscle group, it lacks an indispensable part of shaping a good figure. Strengthening the training of deltoid muscle can help you improve the narrow shoulder slip and improve the sense of line in the upper body.
Shoulder connects the back and chest muscles, and the strength of shoulder also determines the development of other related muscles. Only when the shoulder muscles are developed can we push up more weight and pull up more weight in training. When your shoulder muscles are too weak, when you practice your chest and back, your strength will also be limited, and the development of muscle groups will also fall into a bottleneck.
The shoulder is mainly composed of deltoid muscle, which is composed of front bundle, middle bundle and back bundle. When we train the back muscles, the posterior bundle will also get some stimulation and develop. When you train your chest muscles, your toes will also be stimulated. Relatively speaking, the middle bundle is a place where we lack exercise, so we need to strengthen the exercise of the middle bundle of deltoid muscle.
What should I pay attention to when practicing shoulders?
1. During shoulder training, many people will use or compensate other parts. We need to master the standard trajectory of action and reduce the occurrence of compensation.
2. Shoulder joint is more fragile than other joints. When carrying out shoulder training, you must fully warm up and warm up with shoulder internal rotation and shoulder external rotation.
3. When choosing the weight, don't pursue too much weight. The weight of shoulder training is generally lower than other parts. You should choose low-intensity weight-bearing training to avoid shoulder injuries.
4, shoulder training, avoid shrugging, only heavy shoulder training can avoid excessive participation of trapezius muscles!
Both men and women should strengthen the training of shoulder muscles, which will make you dress better and become a walking hanger. How can I practice charming spherical shoulders?
Next, let's learn a set of classic movements of deltoid training:
1. Sitting dumbbell press
2. Scott
3. Standing barbell push
4. Lateral lifting of tensioner
Step 5 lift dumbbells forward alternately
6. Dumbbells bend over birds
7.barbell rowing at attention
Training tips:
1, just choose a load of 5-8KG at the beginning of training. During shoulder training, do 12- 15 times for each movement, and repeat 2-3 groups, with the interval between each group within 60 seconds.
2. Feel the stress on the shoulder muscles during training, reduce the inertia of the arm, and just stimulate the deltoid muscle.
3. Rest for 2 days after each training, and then carry out the next round of training, giving the muscles enough time to repair and improve the sense of soreness.
4. Remember to stretch and relax after training to avoid muscle congestion and promote muscle recovery.