Because shoulder strength is very important for fitness training, if bodybuilders want to carry out all kinds of fitness training safely, they should carry out special strength intensive training for shoulders at each training stage, because shoulder fitness training plays a very important role, which is equivalent to the importance of core strength for fitness training.
Like the core strength, it is a hub strength field. Core strength is responsible for the coordination of body strength, and shoulders are responsible for the strength activities of chest, shoulders, back and arms, so these two parts play an important role in fitness training. If these two parts are not strong enough, the effect of fitness training will be seriously affected.
It will even increase the safety risk, so bodybuilders must pay attention to the training of shoulder strength during training. Strengthening shoulder strength can improve the control and coordination ability of shoulder to external force, make the upper body more stable during training, and thus avoid training accidents caused by unstable training body.
Attention should be paid to shoulder training from the beginning of fitness. Attaching importance to shoulder training can help trainers avoid many detours and avoid shoulder injuries. In fitness training, shoulder is one of the most vulnerable parts, and it takes a long time to recover from shoulder injury. Bodybuilders should not only strengthen the training of shoulder strength, but also do not blindly use heavy weight training when training other parts.
Heavy-load training may not be suitable for all stages of training, but if you use heavy-load and overload training rashly when the basic strength is not enough, then the first injured part must be the shoulder, because the shoulder structure is special, the bones and joints are very complicated, and the shoulder is also the coordination hub of strength.
When the external force is overloaded, it will cause great pressure on the joints of the shoulders, and at the same time, it will increase the coordinated pressure on the shoulders, which will make the bodybuilders unstable during training and easily lead to various training accidents, strains and sprains of the shoulders. Therefore, trainers should not rashly use weight-bearing training when their comprehensive strength is not strong enough.
The following group of overall shoulder training programs for everyone can help you improve your shoulder finishing strength very effectively, and can also effectively train the toe, back and center of deltoid muscle. For shoulder training, everyone must take it seriously, because shoulder training is related to the whole fitness effect. Don't think that shoulder training is not good, so you don't pay attention to shoulder training. Shoulder training is really bad. In the true sense, it is shoulder abuse, shoulder abuse and strong shoulder, so be tough, not to say tough or heavy.
It's easy to get hurt if you practice your shoulders too hard. It is a good choice to use a safe weight that you can control, control the whole process as much as possible, stimulate the shoulders more thoroughly, add some super groups and shorten the rest time between groups.
The following five shoulder comprehensive intensive training movements, each movement is done in 4 groups, with a rest of 60-90 seconds between groups and a rest of 90- 120 seconds between movements (recommended).
Action 1, dumbbells are used to push the sitting posture, and the weight used is gradually increasing. Do 12-8 times for each group, and increase the weight of each group or group once. Move the weight you have been using. Pay attention to the way to increase weight during training, starting from a small weight and then increasing to the maximum weight that you can safely control (generally increasing to a medium weight).
Action 2, sitting posture uses Smith machine to press in front of the neck, and the weight used gradually increases. Do 12-8 times for each group, and increase the weight once for each group or each group. Move the weight you use in the whole process like action 1. When training, you must keep a uniform training speed. Don't do fast and slow training, which will hurt your shoulders.
Action 3, standing and doing side lift with dumbbells, two weights cooperate to form a super group to complete. Complete 12- 10 times of medium weight first, and then directly reduce a certain weight without rest-complete 12- 10 times as a group 1. When training this movement, try to keep your body stable and avoid reducing your borrowing power.
Action 4: Stand and do the front cross lift with barbell pieces, with constant weight, and do it 12- 10 times in each group. Pay attention to hold the barbell at the end of each time (slightly rotate) until it is out of control (Figure 7).
Action 5: Use rope +V rope for back pulling, with the same weight. Each group does 12- 10 times and keeps moving. This action can be trained with the maximum weight that you can safely control.