Only the perfect combination of broad and full shoulders and clothes can truly release the charm of a handsome boy. Therefore, if you want to dress well and have style, your charm is not as good as exercising your shoulder muscles, so that you can not only dress well, but also make your body more powerful.
Regular shoulder training can also effectively enhance the body's self-protection ability. Strong shoulder muscles can effectively prevent and correct shoulder deformation, including shoulders, round shoulders, high and low shoulders and other bad situations.
Today, Bian Xiao has compiled a set of very comprehensive shoulder training movements for everyone, which can effectively help everyone to strengthen the exercise of shoulder clusters, make shoulders wider and more stylish, and release the powerful charm of men. A ***8 movements, using the pyramid increase and decrease method+super group method, deeply train every inch of muscle of shoulder abuse, do 3-4 groups for each movement, rest for 60-90 seconds between groups, and rest for 90-65433 between movements.
Warm-up exercise, push with fixed equipment, do 3 groups, each group do 15-20 times.
Action 1 Use fixed instruments, and the weight used will gradually increase, and each group will do it 8-6 times.
Three movements-using the pyramid to increase or decrease, the group takes a short rest, and after completing an increase, it is reduced to 1 round and does three rounds.
Action 2: Use light dumbbells to do side lifts, put them down to a certain extent and then raise their arms, 30 times in each group.
After a short rest (about 18 seconds-15 seconds), do it directly-action 3 uses a dumbbell with a medium weight to do a side lift, and the arm angle is almost 90? Different from Action 2, each group does 15 times.
After a short rest (about 10 second-15 second), finish directly-action 4 uses a heavy dumbbell to do a side lift with an arm angle of almost 90? Do 12 times in each group.
Decreasing group training
After taking a short rest (about 10 second-15 second), go directly to complete the action shown in Figure 6, and do a side lift with a dumbbell of medium weight, with an arm angle of almost 90? Do 15 times.
After a short rest (about 10 second-15 second), go directly to complete the action shown in Figure 7, and do side lifts with lighter dumbbells for 30 times.
After completing an increment consisting of three actions, reduce it to 1 turn and do three rounds.
Action 5+ Action 6 constitutes a super group-to complete Action 5, the body pushes forward with a rope by the fitness chair (for the stimulation of deltoid toes and pectoral muscles) 18-20 times, and then it is completed directly without rest-Action 6 is pressed with a fixed instrument (if there is no such instrument, the tray of pull-up power-up instrument can be used for the stimulation of deltoid toes and triceps brachii) 18.
Action 7+ Action 8 constitute a super group-after completing Action 7, you can do it 10 times in front of your neck with a barbell, and then do it directly without rest-Action 8 leans over and does anti-flying with dumbbells from one side, 18-20 times is the 1 group.