How to improve the shoulder-waist ratio by fitness? To improve the shoulder-waist ratio, it is necessary to insist on training the muscles in the corresponding parts.

Shoulder-waist ratio is the ratio of shoulder width to waist width. When it comes to shoulder-to-waist ratio, we have to say shoulder-to-hip ratio, which is the ratio of shoulder width to hip breadth. A certain shoulder-to-hip ratio, or a body with a wide shoulder and a narrow hip, is a sign that a man is good-looking or attractive.

Shoulder-to-waist ratio and shoulder-to-hip ratio are muscle training for shoulders, back, waist, hips and legs. If you have too much fat, you should do more aerobic training such as jogging, aerobics and spinning in the early stage to reduce fat; The body fat rate of girls is reduced to about 20%, and that of boys is reduced to about 15%, which is suitable for changing to various strength training to increase muscle and shape.

Shoulder training includes deltoid training before, during and after, while back training focuses on latissimus dorsi and trapezius, abdominal muscle training of waist and abdomen, gluteus maximus, quadriceps femoris and biceps femoris of buttocks and legs. I'm glad to answer this question.

In the fitness competition, the waist-shoulder ratio of the champion must be very good. Waist-to-shoulder ratio is a visual feeling. The shoulder width is wider than the waist, and the shoulder width and waist are generally better. Generally speaking, the skeleton determines the waist-shoulder ratio, but the skeleton is born, but we can make the waist-shoulder ratio look better by some means the day after tomorrow. How can fitness improve this? It needs the following targeted exercises.

1. Generally, the width of both sides of the body is not based on the acromion in anatomy, but mainly on the visual point, that is, the middle bundle of the shoulder triangle, and it is a little backward, so having a big shoulder can make the shoulder look wide, but it is actually not shoulder width, but shoulder muscles are relatively large. Usually this movement is trained by side lifting, but it can be used if you want to practice a little behind. The training with the middle backward tilt as the highest point of the shoulder can widen the shoulder for stimulation, but the overall training of the shoulder can not be reduced. You can choose shoulder push, barbell dumbbell, side lift, leaning over to lift birds, etc. And thoroughly train the front, middle and back bundles to widen the shoulders.

2. Back training, shoulder width and weak back will be ugly, lacking the connection between waist and shoulder. Good back muscles can spread your shoulders, while latissimus dorsi is the two sides of the inverted triangle. Can't two sides be called inverted triangles? To train latissimus dorsi, rowing is generally chosen, and the width of latissimus dorsi can be increased by wide grip, and rowing is also done by wide grip.

It is also important to tighten the abdomen, which is mainly to solve the stubborn fat in the abdomen. It is also very important to train the external oblique muscle and rectus abdominis properly. The general training movements are Russian rotation. This action can train the external oblique muscle as much as possible, and can achieve the tightening effect without excessively increasing the dimension. The rectus abdominis can be done by rolling the abdomen with weight, and the exercise of the flatting machine is also necessary.

From the upper, middle and lower parts, training will make shoulders wider, waist narrower, links more beautiful, and improve the aesthetics of waist-shoulder ratio. But this process is very long, it takes a long time to train, and one day you will see the effect.

Like the "waist-shoulder ratio" of fitness athletes, on the one hand, it benefits from talent, on the other hand, it benefits from training.

Let's start with talent. 1. Talent mainly refers to your shoulder width and waist circumference.

Let's first look at two fitness giants, one is Jeremy, who is known as the "king of fitness", and the other is Andrew, who won the world fitness competition in recent years.

Fitness competition pays great attention to the waist-shoulder ratio. The proportion of big Jeremy is exaggerated: the horizontal shoulders and slim waistline make the whole person not angry and arrogant. No wonder he is regarded as a "fitness model".

Andrew, who is famous for his "symmetry", also has this ratio, but careful observation of his shoulder clavicle is not horizontal, but an inverted "eight-character", which leads to that his shoulder width is actually not as wide as that of his elder sister.

His talent comes from his waistline. It doesn't look obvious on the stage, but you can see how exaggerated his waist is by looking at this back photo in the preparation stage.

2. In addition to shoulders and waist, the position of the starting and ending points of latissimus dorsi is also very important.

Look at several fitness stars who have been in the limelight in recent years:

If your shoulders are already wide and the starting point of latissimus dorsi is close, it will look wider and thinner.

If you belong to the original thin waist type, when your latissimus dorsi is wider, the advantage of thin waist will be highlighted, such as Andrew.

How do ordinary people improve the waist-shoulder ratio? 1. Roughly estimate your shoulder width level.

If you want to know your shoulder width level, you can learn about it in the "Height and Shoulder Width Index".

Required values: height, horizontal distance of acromion.

The formula is as follows: height and shoulder width index = (shoulder width value/height value) * 100.

Reference picture:

This figure is only a rough estimate, which helps you to have a general understanding of "shoulder width talent"

Accordingly, you can measure your waistline. Of course, it must be in the absence of fat in the abdomen, and it is best to see the shape of the abdominal muscles.

2. Strengthen your deltoid muscle (especially the middle bundle).

Deltoid training can greatly improve our shoulder width. Especially in the upright position, the loose part above the shoulder represents the strength of your deltoid muscle.

Deltoid muscle is pinnate muscle, which has strong endurance and explosive force, but does not carry much weight, so it is suitable for medium and small weight training with high number of groups and times. Aiming at the level of shoulder width, the training of deltoid middle bundle is particularly important.

The main action of middle beam training is lateral lifting, that is, lifting the big arm from the front side of the body from bottom to top.

Here I want to remind you that in addition to deltoid muscle, trapezius muscle is also an important part of shoulder muscle. However, when your deltoid muscle is underdeveloped and weak, it is easy to show the posture of slipping shoulders.

And deltoid training, it is easy to borrow from the upper oblique side, and two tips to avoid borrowing from the oblique side:

1. Keep the scapula stable.

2. The big arm is lifted from both sides of the body in the direction of about 30.

Recommended action 1: dumbbell side lift

Dumbbell is the core equipment for the training of middle beam, with strong flexibility and many weight choices.

You can also do it sideways, which is more difficult, but the force of the middle beam will be better.

Recommended action 2: Lift the instrument sideways.

Personally, the most recommended middle beam training action, especially the novice friend who can't find the middle beam force, must try it for two reasons:

1. The body is more stable and the stimulation is more isolated;

2. The elbow drives the action, and the arm of force is short, which can isolate the force of the center beam.

Recommended action 3: elastic belt's side lift.

It is more suitable for female trainers and family fitness enthusiasts without dumbbells.

The biggest advantage of elastic belt is that the higher your arm is, the longer the elastic belt is pulled, and you need to exert more strength, which can consume the strength of deltoid muscle.

Of course, the premise is that you can control the scapula movement and avoid borrowing the upper oblique side, otherwise your shoulders and neck will be very sore the next day after training.

Recommended action 4: Horizontal lifting of gantry.

Gym gantry is equipped with rope, which is pulled from the side of the body with one hand.

The advantage of the rack is constant resistance. No matter where it is pulled, the weight will not change, which is an advantage that dumbbells and elastic belt do not have. And you can do unilateral training to strengthen the weak deltoid muscle.

3. Reduce your body fat level.

Fitness does not brush fat, then the perfect waist-shoulder ratio is a joke. After all, as long as there is fat accumulation in your abdomen, the whole body proportion will be affected.

Therefore, it is not enough to practice shoulder width, and the abdomen must be thin enough. It's not a gift. After all, your body can be achieved through diet and aerobic training.

To sum up:

1. The best waist-shoulder ratio depends not only on training, but also on some talents, such as acromion distance, waist circumference and latissimus dorsi shape.

If you want to practice your shoulders wider and do more side lifts, you'd better try different instruments.

3. Brush the fat properly, and don't hoard too much abdominal fat, otherwise you won't get out.

For non-competitive fitness enthusiasts, it is good to pursue waist-shoulder ratio, but don't worry about it.

Whether you are talented or diligent, what you can have is the best.

This effect is not difficult to achieve.

Three conditions need to be met:

1. Body fat content is low enough.

2. Good training of deltoid muscle

3. Muscular upper back

The figure you are talking about is a standard inverted triangle.

This figure requires trainers to have relatively low body fat.

Generally speaking, it should be below 15%.

It takes some time for aerobic consumption to achieve this.

In this case, the width of your waist, that is, the width of the extraabdominal oblique muscle, will not affect the visual effect because of the fat.

Then deltoid muscle and upper back training should also be put on the agenda.

These two positions are the most important factors of shoulder width.

Pushing the neck forward can perfect the shoulder line.

Use pull-ups to increase the width of the upper back.

After about half a year to a year of training, the figure you want will take shape.

In order to improve the shoulder-to-waist ratio, we need to increase the shoulder width and reduce the waist circumference. Shoulder-to-waist ratio is the ratio of our shoulders to our waistline. The greater the shoulder-to-waist ratio, the better our figure. It seems that our shoulders are wide and our waist is thin, and we have an obvious inverted triangle figure.

To improve the shoulder-waist ratio, we can increase the shoulder width by strengthening the shoulder muscle level, and also reduce the waist circumference and abdominal circumference by reducing fat and exercising abdominal muscles.

Both of them can greatly help us improve the shoulder-to-waist ratio, and we will talk about them separately next.

How to improve shoulder width is determined by our bones and will not increase after the development stops, but we can improve shoulder width by exercising shoulder muscles.

The main muscle of the shoulder is deltoid muscle, which is a feather-like muscle that covers our shoulder joint in the shape of an inverted triangle, hence its name.

According to the different starting points of deltoid fibers, we can divide deltoid into front bundle, middle bundle and back bundle, in which the middle bundle of deltoid plays a decisive role in our shoulder width and is also the largest part of deltoid fibers.

We can effectively exercise the middle bundle of deltoid muscle through various shoulder abduction exercises.

First, standing barbell recommendation

Standing lift, also called power lift, is an important training action that reflects our vertical strength. Can exercise the whole deltoid muscle, the training weight is very heavy, it has a very strong stimulating effect on the middle bundle of deltoid muscle, and it can also enhance our core strength.

If you want to practice a pumpkin-like tiger's head and shoulders, it is recommended not to miss the posture, which can be placed in the first movement of shoulder training.

Second, sit dumbbell push

Sitting dumbbell press can further stimulate the middle bundle of deltoid muscle after strength improvement. This action can be heavy or light, which can achieve the effect of exercising the middle bundle of deltoid muscle. It is very suitable for friends with insufficient strength level to take strength improvement as the starting action of training.

It should be noted that when doing sitting dumbbell press, the elbow joint should face both sides of the body. If the big arm is retracted and the elbow joint is moved forward, the participation of the toe bundle of deltoid muscle will be greatly increased, which will affect the training effect of our middle bundle of deltoid muscle.

Third, standing dumbbell side lift

Standing dumbbell side lift is a training action of isolated force in deltoid muscle. It exercises the middle bundle of deltoid muscle with light weight, many times and even exhaustion.

This action must be done so that the middle bundle of deltoid muscle begins to ache and exhaust, and the effect is better. You can also use the descending group for training, that is, change a weight to a lighter weight immediately after exhaustion, and continue to exhaust until it is difficult to lift horizontally without hands.

It is recommended to do shoulder training about twice a week, with the middle bundle of deltoid muscle as the first part of shoulder training. After a period of time, the muscle thickness of the middle bundle of deltoid muscle will be obviously improved and the shoulder will be wider.

Second, how to reduce waist and abdomen circumference

If you want to reduce the girth of waist and abdomen, you need to work hard in two directions:

Both are indispensable. Body fat is very low, but the abdominal muscles are weak, so it is impossible to maintain a good abdomen posture. Abdominal muscles are strong but high in body fat, and the waist circumference is bound to be large.

How to effectively reduce body fat rate

Our waist and abdomen are easy to accumulate fat, including visceral fat and subcutaneous fat, which will have a negative impact on our waistline.

If you want to have a flat waist or even six-pack abdominal muscles, the first thing to do is to reduce the body fat rate. Generally, when the body fat is below 16%, the abdomen will be flat, and the outline of abdominal muscles will appear, and there will be clear abdominal muscle lines below 12%. If female body fat is below 18%, there will be obvious mermaid line vest line.

The core of reducing fat is to create a continuous calorie gap. It is suggested that you create a calorie gap of about 500 calories every day to reduce fat through regular exercise and reasonable diet control.

In this way, you can lose about 0.5- 1KG of fat-based weight every week, which is moderately healthy and has no burden on your body. It takes about 3-6 months to achieve the ideal fat-reducing effect, with flat abdomen, greatly reduced waist circumference and obvious abdominal muscle lines.

How to improve the strength of abdominal muscles to achieve the effect of reducing waist circumference

Our abdominal muscles are composed of rectus abdominis, transverse abdominis, oblique abdominis and oblique abdominis, of which rectus abdominis is the six-pack abdominal muscles we often say, transverse abdominis and oblique abdominis the deep-seated muscles, and oblique abdominis the mermaid line we often say.

In order to improve the ability of daily abdominal muscles to wrap internal organs, it is necessary to exercise abdominal muscles, especially deep muscles, to improve the daily abdominal capacity and narrow the waist circumference.

1, hanging leg.

Hanging leg lifts can make the abdominal muscles contract for the second time by tilting the pelvis while keeping the abdominal muscles tense, thus having a strong exercise effect on the whole abdominal muscles.

It should be noted that the movement must be completed by tilting the pelvis backward, and do not lift the legs directly, which will turn the hip flexors into strength, affect the training effect, and easily lead to backache.

2? Platform entry

Plate support can improve the deep muscle strength of our abdominal muscles, which are mainly transverse abdominis, better wrap the internal organs, resist the deeper expansion pressure of the abdomen, and keep our waist and abdomen flat and narrow all the time.

To improve the shoulder-waist ratio, it is necessary to improve the shoulder width by exercising the middle bundle of deltoid muscle, reduce fat and exercise abdominal muscles to reduce the waist-abdomen circumference.

After such persistence for a period of time, our shoulders will be wider, our waists will be thinner, the shoulder-waist ratio will gradually improve, and we will have a beautiful inverted triangle figure.

I'm glad to answer this question.

Shoulder-to-waist ratio is very important for bodybuilders, and a high ratio is good, which means that your figure will definitely not be bad, thus resulting in the so-called inverted triangle figure.

1. Strengthen the shoulder training and the training of the anterior, middle and posterior deltoid muscles. Dumbbell abduction, bending bird. You can also use barbell training, not only deltoid training, but also other muscles. Biceps and triceps should be practiced. Generally speaking, you can test your own value 1RM before training intensity, and adjust your own intensity accordingly.

2. Strengthen back training. In back training, we can think of rowing and hard pulling. These are all major muscle training (our latissimus dorsi), and the rhomboid muscle can be trained with elastic belt.

I think reducing fat is very important. There is meat on my stomach. Where is the shoulder-to-waist ratio? Many people go running every day to exercise other parts of their bodies, and they have meat on their bellies. It is because you don't control your diet that your stomach is the easiest place to accumulate fat. It is impossible to lose fat simply by abdominal training without diet control. Diet control and training will get the results you want.

The question you asked reminds me of a real nurse. Many ladies in Tik Tok wear Hanfu, and my younger brother is particularly charming in Hanfu, which makes many people itch. Everyone wants to wear Hanfu to take a photo of Tik Tok, which looks good and beautiful.

One of my colleagues can't take it anymore. He went to Henan on business and bought a set of Hanfu for more than 400 yuan. Haha, that's funny. The shoulders and hips of Hanfu must have subverted the meaning of beauty. Using an idiom to describe it is "Crouching Tiger, Hidden Dragon", which is not as good-looking as Tik Tok.

If you want to look good at your shoulders and hips, you must practice your back muscles, not too much fat, and you must practice perfect back lines.

The buttocks should be connected with the buttocks, not the buttocks are all drooping fat. Be sure to practice the perfect hip curve.

Don't accumulate fat on shoulders and hips, and practice a perfect muscle curve. As long as your overall skeleton is fine, as long as you don't accumulate fat and have muscle curves, everything will be beautiful.