The original site of the practical training method of ultra-wide shoulder: the shoulder is the "beam" of the human body, which has a decisive influence on the V-shaped contour, stretching, strength and momentum of the whole body, especially on the development of the whole back muscles. In other words, the width of the shoulders determines the space for lateral development of the body. The wider the space, the greater the potential for physical development, and the more you can stand out. This paper talks about an effective training method for shaping super-wide shoulders. First, the heavy bar and dumbbell push can be said to be the "mother of action" in shoulder training. The heavy weight forces the body's resistance structure into a mechanical triangle, which also stimulates the upper chest, upper back and lower legs. Do 1-2 groups first, and each group has 15-20 to warm up before entering the formal group. By weight method, each group 12 times, the second group 10 times and the third group 8 times. If you are not afraid of the load and have reached the intermediate training stage, you can try to lift the limit weight. 3-4 times in each group, and the second group 1-3 times. Suggest not less than 3 times. If you are so nervous that your legs tremble after putting down the dumbbell, you have done your best and the effect is excellent! Do not exceed 2 groups, otherwise it will be excessive. It is easy to keep balance when standing, and you can use the strength of your waist and legs to avoid shoulder injuries when lifting dumbbells. If you use sitting posture for isolated shoulder exercises, the weight should be adjusted accordingly, and the lower limit is 6 times, otherwise the shoulder joint will be overloaded when lifting dumbbells. In the training, I found that barbells and dumbbells are still different: dumbbells are point supports, which have greater freedom of movement, good roundness shaping effect on deltoid muscles, can be lowered, breathe more smoothly, and help to increase the circumference of the whole upper body. The barbell is held with both hands, with body form's stable support surface. It is easy to borrow the power of the upper back, but it has excellent effect on the inverted triangle of the standard image. Therefore, from the training point of view, the two exercises should be used alternately to obtain comprehensive effects. 2. There are two ways to increase (decrease) the weight of the giant group: one is to increase the weight of the giant group. First, put the dumbbells in the order of four weights, starting with the light weight, and do side lifts, such as continuous lifting 10, 15, 20, 25 kg, without rest in the middle, and complete all the weights to form the giant group. The frequency is also from high to low, which are 25, 15, 10, 8 times respectively, and rest for 1 to 1 minute and a half before starting the next mega group. According to personal ability, do 2-3 groups and adjust the weight according to the training level. At first, let the body have an adaptation process, which can be divided into three heavyweight classes, and then gradually transition to four. There is also a decreasing method, which only needs to reverse the weight order, and it is also 2-3 cycles. To remind you, you must move your shoulders. You need to press down with a small weight and multiple vertical tensioners to make your shoulders and upper body hot and congested, or you can choose a warm-up activity that suits you. Because this kind of training has extremely high requirements for the shoulder joint, only a high degree of concentration and sufficient preparation activities can avoid injury. Junior trainers should not be rashly adopted. Third, the shoulder muscles should be paid attention to before, during and after, and the shoulders will be strong and full. Among the three muscles, the front bundle and the middle bundle are generally practiced more, and the back bundle is easily ignored. The special action of training toe-in is the dumbbell alternating front flat lift. Upright elbow barbell rowing and shoulder push-ups are also good training moves. In addition, the toe of deltoid muscle can also get good exercise in bench press. There are mainly dumbbell side lifts, cross side lifts of standing low-position tensioners and side lifts of single-arm low-position tensioners in training. The back beam is mainly the side lift of dumbbells or the side lift of stretchers. It is worth mentioning that sitting dumbbell rowing is a good way to thicken shoulder muscles, which not only stimulates the posterior bundle of deltoid muscle, but also has a good exercise effect on muscles near the posterior bundle, such as teres major, teres minor and infraspinatus. The development of these muscle groups can make the side and back vision of shoulder and back better. The training method is to sit at the end of the stool, with the upper body leaning forward, the chest close to the thigh, and the arm pulled back hard to make the shoulder muscles contract completely. After a few seconds, stretch your arms forward and down to fully stretch your muscles. Don't weigh too much, so the pull-up and pull-down range is more sufficient. Each group 10- 12 times, for about 3 groups. Fourth, other effective actions besides practicing the isolated action of deltoid muscle, there are also some actions that have good shoulder extension effect, such as wide grip pull-ups and wide grip front (back) pull-downs and so on. No matter what training method suits you and is effective, it is a good method for you. As long as you take training seriously, learn bodybuilding science as much as possible, and be good at thinking and summarizing in training practice, I believe it won't be long before you have super-wide shoulders and physique like a champion. Wide shoulders: Everyone has a love of beauty, and everyone wants to have a healthy body and a perfect body shape. Shoulder width is the standard for healthy men. However, due to various reasons, many young men's shoulders are very narrow and even slip. This not only affects the beauty of body shape, but also brings great psychological burden to many young men. In fact, narrow shoulders can be completely improved through exercise. Through the specialized training of shoulder muscles, shoulder muscles can be enlarged to make up for the lack of shoulder stenosis. The human shoulder mainly includes deltoid, trapezius, supraspinatus, infraspinatus, teres major, teres minor and other muscles. Among them, deltoid muscle is divided into three bundles: front, middle and back, which is the most obvious muscle in the shoulder and plays an important role in the width of the shoulder. Therefore, reasonable deltoid exercise can completely widen your shoulders and improve your body shape quickly and effectively.