Nowadays people often play with their heads down for a long time, resulting in more and more shoulder deformities. If these conditions are not corrected, it will cause serious injuries to the shoulders and cervical vertebrae in the long run. Nowadays, many people often feel great pressure and shoulder pain after doing it for a period of time. In fact, these situations are mainly caused by long-term bad posture and weak shoulder muscle strength.
If we strengthen shoulder muscle strength exercise at ordinary times, we can not only avoid the occurrence of bad posture, but also effectively avoid the pain caused by long-term shoulder compression. Strengthening shoulder muscle strength exercise is the basis of protecting cervical spine, so if you want to make your body look good as a whole and make cervical spine healthy, you must strengthen shoulder exercise.
Today, Bian Xiao has compiled a perfect shoulder training plan for everyone, which can better help everyone to carry out shoulder muscle training. In shoulder training, unlike other parts, because of the complex structure of shoulder joint, we can't use heavy stimulation training like other parts. If you use heavy stimulation to train your shoulders rashly, it is easy to cause serious injuries to your shoulders.
Therefore, in the early stage of shoulder training, bodybuilders should try to use small weight and multiple training, and in the middle and late stage, moderate intensity can be gradually increased and decreased+multiple training. Increasing or decreasing training can achieve the effect of heavy stimulation and reduce the training risk.
This kind of training plan pays more attention to the differentiated exercise of each part of the shoulder, which can complete the movements with completely controllable weight, or it can be a super group composed of two movements to improve the training intensity and give the shoulder continuous stimulation.
Do 3-4 groups for each movement, with 60-90 seconds rest between groups and 90- 120 seconds rest between movements (recommended).
Action 1, using fixed equipment to do side lift, the weight used will gradually increase, and each group will do 15- 12 times.
Action 2: Stand, do side lifts with dumbbells, and finish in the super-reduction group. After completing 15- 12 times (medium weight, borrowed), you can directly reduce a certain weight in the group of 1 and complete 15- 12 times (light weight) without rest.
Action 3, sitting posture with dumbbells to do side lifts, completed in the ultra-reduction group. After completing 15- 12 times (moderate weight, try to achieve the standard of action and control the weight), directly reduce a certain weight and complete 15- 12 groups without rest.
Action 4: Push the sitting posture with dumbbells, and the weight used will gradually increase. Each group will do 15- 12 times (slow exercise).
Action 5+ Action 6 constitutes a super group-complete Action 5. Stand and do the forward lift with the EZ bar 15- 12 times, and then do it directly without rest-action 6. Sit with dumbbells and lift forward 15- 12 times, which is 1 group.
Action 7, lean on the inclined fitness chair and fly the bird with dumbbells. The weight used increases gradually, and each group does 15- 12 times.