If you want to prop up your coat, you should practice your shoulders, chest and back comprehensively. The most effective visual influence of shoulder width is the degree of deltoid muscle development. It can be improved the day after tomorrow ~ but it is still related to the natural skeleton ~ It may not be perfect through exercise, but it may be possible to shape a symmetrical and beautiful figure ~

If you practice your shoulders, dumbbells can do lifts, side lifts and bend over to practice the anterior, middle and posterior deltoid muscles. It is best to do four sets of lifts and side lifts. If a group is about 65,438+02, you can practice with decreasing intensity, for example, first do 10 20 Jin, then do it continuously, then 65,438+07.5, then 65,438+05, and then 65,438+00, so the total * * is four.

There is nothing wrong with your other movements, but doing 4-5 groups at a time, one group of 10- 12 is the most effective load to increase muscle mass. Generally, practice one large muscle group at a time plus related small muscle groups. Chest and triceps brachii, back and biceps brachii, shoulders alone. A large muscle group practices 4 movements at a time, 4-5 groups of movements (it doesn't matter if the movements are repeated slightly).

If you do push-ups, the load will generally be small, but you can practice the endurance and shaping of your chest muscles. When you finish all the movements, bite your teeth and do push-ups until you do your best and spend your last strength on it, which will make your muscles longer ~