Shoulder muscle training program dumbbell front flat lift

Lifting dumbbells in front is the front of training deltoid muscle group and trapezius muscle group, and assists in training arm muscle group.

1. Hold a dumbbell of considerable weight in each hand;

2. Stand with your feet shoulder width apart, with your knees slightly flexed, your abdominal muscles tightened, your shoulder blades retracted and your elbow slightly flexed;

3. Slowly lift the dumbbell to the shoulder along the front of the body, keep the elbow slightly flexed (hands or alternately), pause for one minute, then slowly put it back in place and continue to do actions.

One-arm dumbbell side lift

One-arm dumbbell side lift is mainly to train the middle bundle and arm muscles of deltoid muscle at the same time.

1. Open your feet shoulder-width, bend your knees slightly, tuck in your abdomen, retract your shoulder blades and press down, keep your torso slightly forward and keep it stable. Hold the bracket with one hand, and put the dumbbells with proper weight vertically at your sides.

2. Slowly lift the dumbbell along the side of the body to keep the angle of the elbow joint. When lifted to the highest point, the dumbbell is on the same level as the shoulder, and the dumbbell is in front of the shoulder and the circumference. Stop for a minute, slowly put the dumbbell back to its original position, keep your body stable, and alternate your arms 10-20 times.

Dumbbell side lift

Dumbbell lateral lifting is mainly to train the middle bundle of deltoid muscle and trapezius muscle at the same time, which can increase the shoulder width.

1. Hold the dumbbell with proper weight with both hands, and put it on one side of the body or in front of the pelvis. Your feet are shoulder width apart, your knees are slightly bent, your abdomen is retracted, your shoulder blades are pressed down, and your body and trunk lean forward slightly to maintain stability.

2. Slowly lift the dumbbell along the sides of your body to keep the angle of your elbow joint. When lifted to the highest point, the dumbbell is on the same horizontal plane as the shoulder, and the dumbbell is in front of the shoulder and elbow, not in the same straight line.

3. Stop for a minute, slowly return the dumbbell to its original position, and keep your body stable.

Push dumbbells in a sitting position

It is recommended to sit on dumbbells to exercise the front of deltoid muscle group, and also to exercise pectoralis major and triceps brachii. Make shoulders plump, firm and elastic.

1. Sitting posture, holding dumbbells with proper weight on both sides of the neck, with the upper arm parallel to the shoulders, keeping the upper body in the posture of chest, abdomen and waist, and looking forward.

2. Inhale and push the dumbbell vertically upward until the arm is completely straight, and pause for 2-3 seconds. Exhale and slowly put down the reduction.

Action essentials: the elbow joint is slightly bent at about 90 degrees. Keep your upper body chest out, abdomen in, waist in, and look forward. Don't swing your upper body or bend your trunk.

Bend over and watch the birds.

Bowing birds mainly exercise the posterior bundle of deltoid muscle in the shoulder, and exercise the muscles of the back and arms at the same time.

1. Hold the dumbbell with proper weight in both hands, and the distance between feet is shoulder width.

2. Keep your back straight, bend your knees, so that your upper body is roughly parallel to the ground, your arms naturally droop, your palms are opposite, and then look up at your arms as far as possible, so that your elbows and shoulders are in the same plane, and keep the elbow angle. Stop for a minute, slowly recover, and do continuous movements.

3. Exhale when lifting and inhale when recovering. Novices should do what they can.

lift a barbell

Barbell lifting exercises deltoid muscle, trapezius muscle and levator scapulae's middle bundle, as well as chest muscle and arm muscle.

1. Hold the middle of the barbell with both hands, and the distance between them is about 15-20cm or shoulder width.

2. Keep your feet shoulder-width apart, bend your knees slightly to keep your body stable, and lift the barbell to the chin slightly higher than your shoulders. Stop for a minute, then slowly descend along your body and do 8- 10 times in a row.

Action points: When lifting, concentrate the contraction force of deltoid muscle, trapezius muscle and levator scapulae, hold the bell and bend your elbow, and try to stick to your body. Keep your upper body in a posture of chest, abdomen and waist, don't swing back and forth, and the tip of your elbow should be upward. Too narrow grip distance, too high lift distance and too large waist forward are all dangerous actions. It is recommended that people with a certain foundation do this exercise.