Therefore, it is necessary to increase the core training of shoulder and back in the daily training process, so let's take a look at the training movements of exercising the core of shoulder and back, so as to continuously increase the stability of the body's shoulder and back!
Action 1: the dumbbell is lifted and the elbow is opened.
Exercise muscles: posterior horn muscles, brachiocephalic muscles and shoulder muscles.
Action points: Lie on your back, with your upper arms fixed at your sides, your elbows slightly on your upper body, and your palms in a neutral grip.
Primary: every day 1 group, each group 10- 15 times, with 5-6 minutes rest between groups.
Intermediate: 4 groups every day, 30 times in each group, with 8- 10 minutes rest between groups.
Advanced:
1. Three groups a day, 30 times in each group, with rest between groups 15-20 minutes.
2. Three groups a day, 60 times in each group, rest 1-2 hours (slightly more difficult).
Action 2: Dumbbell bends and strokes.
Sports muscles: Brachial muscles, toe muscles and medial forearm muscles.
Action points: fix the position of the upper arm, feel the contraction state of the brachiocephalic muscle, turn the wrist when bending up, and turn the palm backwards.
Primary: 2 groups a day, each group 15-20 times, with 3-5 minutes rest between groups.
Intermediate: 5 groups every day, 30 times in each group, and 5- 10 minutes between groups.
Advanced:
1. Two groups every day, 50 times in each group, with a rest of 20-30 minutes between groups.
2. Two groups a day, each group 100 times, with 3-5 hours rest between groups (slightly more difficult).
Action 3: Standing dumbbell bending
Exercise muscles: neck muscles, brachiocephalic muscles, latissimus dorsi.
Action points: keep the forearm moving up steadily until the brachial muscle is in a state of complete contraction, and the dumbbell is at the same level as the shoulder height. After a short stay, slowly return to the starting position and repeat the action alternately with both hands.
Primary: every day 1 group, each group 10- 15 times, with 5-6 minutes rest between groups.
Intermediate: 4 groups every day, 30 times in each group, with 8- 10 minutes rest between groups.
Advanced:
1. Three groups a day, 30 times in each group, with rest between groups 15-20 minutes.
2. Three groups every day, 60 times in each group, with rest between groups 1-2 hours.
Action 4: Lie on your back and bend the dumbbell.
Exercise muscles: triceps brachii, toe of deltoid, pectoralis major and medial muscle.
Action points: Keep the arm and dumbbell down slowly, make the dumbbell as close as possible to the ground, fix the position of the upper arm, move the forearm directly above, and rotate the wrist to the palm up position.
Primary: 2 groups a day, each group 15-20 times, with 3-5 minutes rest between groups.
Intermediate: 5 groups every day, 30 times in each group, and 5- 10 minutes between groups.
Advanced:
1. Two groups every day, 50 times in each group, with a rest of 20-30 minutes between groups.
2. Two groups a day, each group 100 times, with 3-5 hours rest between groups (slightly more difficult).