The preparation posture is to lift the barbell to the clavicle and hold the barbell with both hands. Practicing dumbbells means holding the bell with both hands on the outside of the shoulder and palms facing each other. It is not difficult to master the push. Just push the barbell or dumbbell vertically upward until the arm is straight.
However, there are two points to note. First, the upper body should always hold out the chest, abdomen and waist. Second, raise it to your head and then put it down slowly. Neck push-back mainly includes developed deltoid posterior bundle and trapezius muscle, standing posture and sitting posture. First, put the barbell on the back shoulder of the neck, with the distance between hands slightly wider than the middle grip, and hold the barbell with both hands. Then push the barbell vertically outward. When push-ups, the elbows are slightly outward to facilitate deltoid contraction.
There is also a wrist-turning push. Hold the dumbbell over your shoulders, palms facing each other. When pushing up, the wrist and elbow tip rotate outward at the same time 180 degrees.
2. Use the following methods to fry the shoulder to make it reach an unprecedented width.
Few parts of the body need training skills more than the shoulders. After all, you need to exercise three deltoid muscle bundles to make them look more symmetrical. No single training can exercise them evenly. In addition, high-intensity bench press can not only impact the chest but also stimulate the growth of deltoid toes, so if you don't pay attention, deltoid toes will soon be left behind. No wonder many bodybuilders find it difficult to find a movement to balance the development of deltoid muscle. We collected the suggestions of four professional fitness athletes and fitness experts who successfully overcame this problem and became first-class fitness experts. Although some of their theories and methods are unorthodox, they magically make muscles swell and turn the barren deltoid muscle into a desirable muscle mass. So, experience their training plan for yourself-see if you can bulge your shoulders.
Break tradition
Omar Deckard, 32 years old
From 65438 to 2009, amateur fitness athlete Omar Dekade has been following the traditional training methods: a large number of compound head movements, standard vertical groups and multiple heavyweight trainings. However, when he succeeded in holding out his chest, he finally realized that these trainings lacked muscle separation exercises. Omar said: "All the attention is focused on the high-load recommendation, ignoring the shaping and depiction of the body shape, which is the key to defeating others on the stage."
In order to enhance his competitiveness, Omar broke through the original training plan and began to impact the training volume. He explained: "I train my shoulders twice a week, once to train my muscles as before and once to shape my shoulders." For the training of shaping the body, I always put my back in the most important position, and expand my muscles by obviously reducing the load and increasing the number of times. At the same time, I focus all my attention on my muscles and feel every movement and contraction of my muscles with my heart. "
Omar's figure drawing training starts with back training with twice the amount of exercise. First, he did four sets of bending and side lifts-set the shoulder pole to be inclined at 30 ~ 45 degrees, facing the shoulder pole to prevent cheating-and then he did four sets of inverted birds on the shoulder pole chest pliers. Then, Omar made four sets of high-frequency upright side lifts to impact the middle bundle of deltoid muscle. Omar said: "I do it 30 times in each group, but the rest time never exceeds 45 seconds." Although the negative importance of use is smaller than before-the original 20 kg dumbbell is replaced by 10 kg dumbbell-the strength will not be significantly reduced. "
Then, Omar grabbed 6 ~ 7 kilograms of dumbbells and stood up straight with his back against the wall, which would reduce deceptive actions. Use neutral grip (palms facing each other), and each arm will do 10 ~ 12 forward flat lift once. Omar said: "When I lift my weight to eye level, I will move my arms slightly outward to relieve the pressure on my chest. At the top of the action, the wrist rotates slightly inward. "
Finally, Omar ended the whole training program with a barbell on his head, which was the only compound action in the whole training. Omar admits that it is difficult to finish all the times here because the whole shoulder has reached a state of fatigue in advance. Despite this, Omar's shoulder development is incredible. Omar said: "Although I have only been training according to this plan for a few months, the muscle blocks built in the past few years have begun to draw curves, just like I finally sculpted a piece of soil into a work."
Omar's training
"Tilt and lean over to lift horizontally."
Set the bench at a medium-low angle, lie on it facing the bench, keep your chin above the top of the bench and keep your spine neutral. Hold a dumbbell in each hand, palms inward. Your arms hang down from your shoulders and your elbows remain slightly bent. Inhale, and then lift the weight to the outside of your body in a big arc. When you reach shoulder height, turn your thumb down slightly, hold this position for a few seconds, and then return to the initial position.
Omar's training plan and personal information
Omar's training+statistics
Number of action teams
Tilt upward, bend over and lift horizontally 4 15 ~ 20
Reverse pec-deck Bird 4 20 ~ 15
Dumbbell side lift 4 30 or exhausted.
Lift the heavy hammer horizontally for 3 ~ 4 times before alternating, with each arm 10 ~ 12.
Sitting barbell 4 ~ 5 10 ~ 15.
Highest score: the third place in the 2004 National NPC Championship.
Address: Hollywood, California
Height:1.85m.
Weight:122kg
George Farah, 33 years old
Now, no one will mistakenly think that professional fitness athlete George Farah is a young and undeveloped child. He used to be so thin, thinner than a hanger. Although he hoped to change his body shape by lifting weights when he was young, George's shoulders didn't bulge. George Farah said, "I can't figure it out. I have done everything others have done-pushing a lot of heavy objects and training for 2-3 days a week. However, when the shoulders of people around me are growing wildly, my shoulders are still small and flat, which is really frustrating. "
Training is also very painful, because young athletes are always injured frequently in cruel overload training. George Farah went on to say: "Obviously, everything I did didn't work for me at all, so I reduced the training to once a week and reduced the load, and the number of times increased from 6 to 16. It is very difficult to do this, because I always think I should use high load, so I must control this self-psychology. And the use of high load is also the root cause of my injury. It is time to try something completely different. "
George's new training plan begins with a side lift or a forward lift, which are used alternately between two trainings. He not only changed the way these movements exercise muscles, but also made other changes, sometimes doing these movements upright and sometimes sitting; Sometimes stretchers or instruments are used, and sometimes no load is used. "
After four sets of flat lifts, George will do four sets of lifts. Because both the forward lift and the side lift are actions that make the body tired in advance, it only takes 8 ~ 12 times to reach exhaustion, instead of 12 ~ 15 times, so that the joints will not be strained. Finally, he ended the whole training by bending down and lifting the dumbbell or shrugging his shoulders, alternately using it every week. When you shrug your shoulders, you should almost touch your ears; When doing side lifts, keep your upper body still and reduce your strength smoothly.
After 2 ~ 3 months, George saw the effect-the shoulders widened and thickened, almost exceeding the height of the eyes. His body has also recovered, and the once painful young man is no longer injured. George smiled and said, "Now, no one will mistake me for an undeveloped child, at least not from his face."
George's training movements
"Smith sat on the machine head.
Sitting on the low-back stool of Smith machine, hands are about shoulder width apart, and the barbell is held in front. Loosen the hook of the barbell and slowly lower it to the clavicle, with the wrist and elbow in a straight line and the chin raised. When the barbell almost touches the upper chest, push the weight up hard, stop before the elbow locks, and then quickly enter the next time.
George's training plan and personal information
Geogre Training+Statistics
Number of action teams
Dumbbell side lift or dumbbell front lift 4 12 ~ 16
Smith's sitting position pushes 48 ~ 12 on his head.
Bend over and lift horizontally or shrug with dumbbells 4 12 ~ 16
Highest achievement: sixth place in the championship night in 2004.
Residence: new york.
Height:1.67m.
Weight: 104kg
Push up the posterior deltoid muscle bundle
Mark, 33 years old
Although we are always talking about the disadvantages of overtraining, many people just want to speed up the deltoid muscle, and finally fall into the temptation of overtraining and become their victims. This is the story of professional fitness novice Mark. He has been in the ranks of amateur bodybuilders for several years because of his shoulder defect. "I used to practice my shoulders twice every eight days and do 4 ~ 5 groups of each movement. I hope my shoulders will swell up soon. I still use super weight when practicing chest, so that the toe of deltoid muscle will be hit twice a week. However, none of them developed as expected, especially the posterior deltoid muscle, which seems to be almost absent, which also makes me very painful. "
In order to develop his deltoid muscle, Mark decided to fundamentally change his training mode: cut the shoulder training to once a week and limit the number of training groups for each movement to two groups. Because the back needs exercise most, he also gives priority.
Mark began his training, leaning on one arm to lift or flip the bird horizontally. Mark said, "Exercising one deltoid posterior bundle at a time can help me feel the training effect behind, so I can train it more effectively. Then there is the compound group, which can not only increase muscle mass, but also separate the anterior and middle heads. With the help of your partner, make 4 ~ 6 concession movements on the shoulder equipment. It takes about 4 seconds to complete each repetition, and then immediately start doing dumbbell side lifts until you are exhausted, usually eight times. "
Then mark began to do one-arm side lift with a stretcher, further impacting the middle head and shaping the fullness of the outer contour. "I like tensioners because they help keep muscles tense, whether it's positive or negative," he explained. Finally, Mark sat on Smith's head and finished the whole training. This is a compound movement, which is difficult to do at the end of training.
After using this intensive training program for 3 ~ 4 months, Mark's shoulders are completely different. Mark added: "I finally have a back, and I can finally show my biceps proudly."
Mark's training moves
"One arm is bent to the side and lifted horizontally.
Hold the dumbbell in one hand, put the other hand on your hips or thighs, lean forward and keep your shoulders flat. Hang the load on your shoulders and keep your elbows slightly bent. Lift the dumbbell upward away from the body until the weight reaches the level of the back. Return to the original position and switch to the other side after all the times.
Mark's training trends and personal information
Number of action teams
Lift or flip the bird with one arm sideways 2 * 8 ~ 12
Push the instrument head and 24 ~ 6
The compound group of dumbbell side lift is 2 8 or until exhaustion.
One-arm puller side lift 2 8 ~ 12 per arm
Smith pushes 28 ~ 12 *
Smith pushes 28 ~ 12 *
Before doing these training groups, do 2 ~ 3 groups with light load, and each group warms up 10 ~ 12 times.
Super group training method
Yun ·Ku· Kanski, 38 years old
Although most people long for strong arms, for amateur bodybuilder Yun ·Ku· Kanski, his 58 cm arm is the most taboo thing to talk about. "My biceps and triceps are very big, occupying the whole arm, especially when doing sideways posture. No matter how I train my shoulders, I can't match them with my arms. "
Genetic defects forced Yun to come up with an unconventional way to balance the upper body. "I reduced the training to once a week, and alternately conducted another training on my shoulders (the super group of shoulder-chest combination). I did the same shoulder movements in those two days, but I think the super group gave me more gains. "
Cloud training begins with the separation of a super group. "I did 12 ~ 15 times of cross action of the puller, and then I immediately did a set of side lifts of the puller, and then I went back to the starting point." Next, the cloud turns to the bench, combining the bench press and dumbbell side lift in sitting position. Put your arms together and do 12 ~ 15 side lifts, and then add them separately for five times, so that you are really exhausted. Finally, he ended the whole training by lifting the oblique barbell and lifting the dumbbell horizontally. Both movements are in front of the deltoid.
A year later, Yun can pose proudly. He boasted: "This training only took two weeks to see the effect. Now my shoulders can be said to be as full as melons, of course not that kind of small cantaloupe! "