It is best to rest for 60-90 seconds between the action groups of compound multi-joint training, because such actions need to use a relatively large weight and need more rest time.
In the training of isolated movements, the rest between groups is kept at 36-60 seconds. Take notes and the class begins!
Regarding the training movements, I have compiled these small series movements that I think have a strong sense of pumping:
Dumbbell push, side lift, butterfly robot anti-bird, super group: forward lift and upright rowing, barbell shrug
Before the training begins, let's have a five-minute aerobic warm-up, because the weather is very cold recently, and we need to fully "heat" our muscles to avoid the risk of injury.
Dumbbell lift: each group 12- 16, 4 groups, and the last group is the descending group.
When we increase the weight of each group, we reduce the number of groups. The last group lost weight and became a descending group.
Don't always worry about the training times of each group during training. If each group can be exhausted, the best training effect can be achieved.
Of course, it is best to be around 12. It can't be said that a group can achieve exhaustion by doing more than 20.
Because the muscles on the shoulder and the oblique side are as tolerant as our leg muscles, we must ensure adequate stimulation.
Therefore, high-intensity and heavy-weight shoulder training is necessary. Next:
The dumbbell is lifted horizontally to establish the middle bundle of deltoid muscle: each group 10- 12, for 4 groups, and the last group is the descending group.
This action can help you establish the width of your shoulders and give you a beautiful wide shoulder.
In this operation, Bian Xiao wants everyone to pay attention to two details.
First of all, the little finger is better than the thumb, which can prevent the forearm from participating too much. You'll feel it next time you practice your shoulders.
The second is that the height of the side lift should not exceed the height of your shoulder, so as not to damage your shoulder.
In fact, many people have different training methods for shoulder side and oblique side. I have always insisted on gradual training.
It means that each group gradually aggravates, while the number of times in each group decreases, and each group shortens the rest time between groups.
Because this kind of training has a strong sense of pumping to oneself that other training methods do not have.
You don't have to be bound by Bian Xiao's training methods. You can try different methods to find the one that suits you best.
The purpose of reverse flying bird with butterfly machine is to establish the posterior bundle of deltoid muscle: each group 10- 14, making 4 groups.
This group doesn't need us to gradually decline. Find a suitable weight and make 4 groups. Remember that the break between groups is only 30 seconds.
In this movement, you'd better not let the instrument return to the starting point, so that the posterior deltoid muscle will feel constant tension.
Then, there is the super group of front horizontal and vertical strokes.
A * * * has only three super groups. Start the next action directly after one action, each group 10- 14.
Let me give you a little trick. You can put your palms up when you do the forward flat lift. It is necessary to activate the connection between the deltoid toe and the muscle fibers and muscle starting and ending points of the pectoral muscle.
This is the best way to increase muscle separation. Start rowing upright as soon as it is finished.
The grip distance I recommend may be slightly wider than the grip distance commonly used by everyone. After this action, rest for 60 seconds and start the next group.
Finally, don't forget to shrug the trapezius and barbell: a group of warmups 12- 15. Four formal groups (8- 12), with a rest of 60 seconds between groups.
In fact, barbell shoulders don't need too much weight. Some people mistakenly think that only a heavy shrug can make the trapezius muscle bigger.
The key to make the trapezius bigger is to have a standard action: that is, squeeze the trapezius muscle.
Bian Xiao usually takes a booster belt when doing this group, because he is exhausted at this time, and the booster belt can help me control the barbell better.
It is very important to control and feel the muscles when practicing the shoulder and trapezius muscles. The reason why these two parts are practiced together is often to exert their strength at the same time.
As long as the hand is above the shoulder, the trapezius muscle will exert force. If it's hard for you to finish this ending. Don't forget that a belt is also a good choice.
It can help you keep your spine neutral, keep your body straight and not shake.
If you master the basic exercises. Centrifugal control can be added in the training process. This will stimulate the muscles better.
This is the end of today's shoulder training class. I hope it can help the majority of muscle friends. Like friends can pay attention to a wave. Thanks for your support.