Shoulder is the "beam" of the human body, which has a decisive influence on the V-shaped contour of the whole body, the stretching, strength and momentum of the body, especially on the development of the whole back muscle group. In other words, the width of the shoulders determines the space for lateral development of the body. The wider the space, the greater the potential for physical development, and the more you can stand out.
This paper talks about an effective training method for shaping super-wide shoulders.
First, barbells and dumbbells are recommended.
This action can be said to be the "mother of action" in shoulder training. The heavy weight forces the body's resistance structure into a mechanical triangle, which also stimulates the upper chest, upper back and lower legs.
Do 1-2 groups first, and each group has 15-20 to warm up before entering the formal group. By weight method, each group 12 times, the second group 10 times and the third group 8 times. If you are not afraid of the load and have reached the intermediate training stage, you can try to lift the limit weight. 3-4 times in each group, and the second group 1-3 times. Suggest not less than 3 times. If you are so nervous that your legs tremble after putting down the dumbbell, you have done your best and the effect is excellent! Do not exceed 2 groups, otherwise it will be excessive.
It is easy to keep balance when standing, and you can use the strength of your waist and legs to avoid shoulder injuries when lifting dumbbells. If you use sitting posture for isolated shoulder training, the weight should be adjusted accordingly, and the lower limit is 6 times, otherwise the shoulder joint will be overloaded when lifting dumbbells.
In the training, I found that barbells and dumbbells are still different: dumbbells are point supports, which have greater freedom of movement, good roundness shaping effect on deltoid muscles, can be lowered, breathe more smoothly, and help to increase the circumference of the whole upper body. The barbell is held with both hands, with body form's stable support surface. It is easy to borrow the power of the upper back, but it has excellent effect on the inverted triangle of the standard image. Therefore, from the training point of view, the two exercises should be used alternately to obtain comprehensive effects.
Second, the increase (decrease) of the weight of the giant group.
There are two ways: one is the giant group with increasing weight. First, put the dumbbells in the order of four weights, starting from the light weight, and do side lifts, such as continuous lifting 10, 15, 20, 25 kg, without rest in the middle, and complete all the weights to form a giant group. The frequency is also from high to low, which are 25, 15, 10, 8 times respectively, and rest for 1 to 1 minute and a half before starting the next mega group. According to personal ability, do 2-3 groups and adjust the weight according to the training level. At first, let the body have an adaptation process, which can be divided into three heavyweight classes, and then gradually transition to four.
There is also a decreasing method, which only needs to reverse the weight order, and it is also 2-3 cycles. To remind you, you must move your shoulders. You need to press down with a small weight and multiple vertical tensioners to make your shoulders and upper body hot and congested, or you can choose a warm-up activity that suits you. Because this kind of training has extremely high requirements for the shoulder joint, only a high degree of concentration and sufficient preparation activities can avoid injury. Junior trainers should not be rashly adopted.
Third, pay attention to the front, middle and back bundles of shoulder muscles.
Only by practicing the front, middle and rear three beams can the shoulders be strong and full. Among the three muscles, the front bundle and the middle bundle are generally practiced more, and the back bundle is easily ignored.
The special action of training toe-in is the dumbbell alternating front flat lift. Upright elbow barbell rowing and shoulder push-ups are also good training moves. In addition, the toe of deltoid muscle can also get good exercise in bench press.
There are mainly dumbbell side lifts, cross side lifts of standing low-position tensioners and side lifts of single-arm low-position tensioners in training.
The back beam is mainly the side lift of dumbbells or the side lift of stretchers. It is worth mentioning that sitting dumbbell rowing is a good way to thicken shoulder muscles, which not only stimulates the posterior bundle of deltoid muscle, but also has a good exercise effect on muscles near the posterior bundle, such as teres major, teres minor and infraspinatus. The development of these muscle groups can make the side and back vision of shoulder and back better. The training method is to sit at the end of the stool, with the upper body leaning forward, the chest close to the thigh, and the arm pulled back hard to make the shoulder muscles contract completely. After a few seconds, stretch your arms forward and down to fully stretch your muscles. Don't weigh too much, so the pull-up and pull-down range is more sufficient. Each group 10- 12 times, for about 3 groups.
Fourth, other effective actions.
In addition to practicing the isolated movements of each bundle of deltoid muscle, there are some movements that have good shoulder extension effect, such as wide grip pull-ups and wide grip front (back) pull-ups and so on.
No matter what training method suits you and is effective, it is a good method for you. As long as you take training seriously, learn bodybuilding science as much as possible, and be good at thinking and summarizing in training practice, I believe it won't be long before you have super-wide shoulders and physique like a champion.
Forward flat lift of deltoid muscle
Starting posture
Legs upright, chest out and abdomen in. Hold dumbbells or barbells with both hands and hang your arms in front of your legs.
Action process
Hold the bell with your straight arm and lift it slightly over your shoulder. Hold still for a second, then slowly lower your straight arm and return to your leg. If you use dumbbells, you can do it with your left and right hands once and alternately.
Breathing method
Inhale when lifting, and exhale when falling.
Pay attention to key points
When lifting, keep your whole body upright, keep your arms straight, and focus on the deltoid.
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Lateral lifting of middle deltoid muscle
Starting posture
Open your feet naturally, hold the dumbbell with both hands and hang it at your sides.
Action process
Contraction of deltoid muscle, straight arm to the side, until slightly higher than the shoulder, rest for a second, and then slowly lower the arm to the drooping position.
Breathing method
Inhale when lifting, and exhale when standing still. Inhale when falling and exhale when falling completely.
Pay attention to key points
When lifting, keep your whole body upright, don't sway and bend, and keep your arms straight.
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Stretch the middle of deltoid muscle on one arm side.
Starting posture
Stand upright with one foot covering one handle of the tensioner or one end of the rubber strip. Put your other hand on your waist.
Action process
To contract the deltoid muscle, with one hand, pull the stretcher or rubber strip to the side at shoulder height. Press your waist with your other hand to keep your balance. After pulling to the highest point, pause for one second, and then under the control of deltoid muscle, let the tension spring or rubber strip slowly relax to the starting position. After repeatedly practicing one shoulder and failing to pull it up, practice the other shoulder.
Breathing method
Inhale when pulling up and exhale when reaching the top. Inhale when falling, and exhale when falling to the bottom.
Pay attention to key points
When pulling up, don't shake your body to help. This action can also be done with dumbbells and side lying.
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Deltoid muscle back bend, side lift.
Starting posture
Open your feet, bend forward 90 degrees, hold the dumbbell with both hands, and hang your arms straight down your shoulders.
Action process
The deltoid muscle contracts at the back, and the straight arm lifts the dumbbell from both sides until it is parallel to the ground. Hold still for a second, then slowly lower your arm.
Breathing method
Inhale when lifting, and exhale when falling.
Pay attention to key points
When lifting and lowering dumbbells, keep your whole body steady and don't swing. Focus on the back of the deltoid. Relax completely before lifting, and contract completely when reaching the highest point. This action can also be done on the bench.
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Back upright push of deltoid muscle
Starting posture
Pull the barbell from the ground to your chest and stand upright.
Action process
Push your arms straight up until they are completely straight, rest for a second, and let the barbell slowly fall to your chest.
Breathing method
Inhale when lifting, and exhale when falling.
Pay attention to key points
Don't swing when the barbell goes up and down. This action also has a great exercise effect on triceps brachii. If the barbell falls behind the neck, it will have a great exercise effect on the back of deltoid muscle, which is called neck back pressure. Stools can also be recommended for the chest and nape of the neck. Dumbbells can also be used, and the left arm and the right arm can alternately push up and down at the same time. By doing this, you can inhale when pushing up and falling, and exhale when you are still.