I never advocate that novices train their shoulders deliberately, so I have never written an article about shoulder training seriously.

Shoulder training involves a variety of high-level training methods, and shoulder joint, as the most flexible joint of human body, also needs multi-angle and multi-dimensional stimulation, which requires trainers to have a good training foundation and control the mass of target muscle groups. Secondly, the trainer needs to have a certain understanding of the characteristics of the anterior, middle and posterior muscle groups of the shoulder joint, rather than blindly adopting repeated joint training or isolated training of a single muscle group.

This paper summarizes four training skills according to the shoulder characteristics, and it is just around the corner to build a ball shoulder.

There are two main elements to create a perfect shoulder: training diversity of multi-angle stimulation and weight adjustment to adapt to muscle characteristics.

In the process of shoulder training, the demand for movement diversity will be far greater than the pursuit of weight gain, which is also the reason why professional fitness athletes have as many as 13 combined movements in the shoulder training day arrangement.

First, reduce the compensation of toe beam to middle beam.

Many people will define the shoulder as a small muscle group that can be stimulated by heavy objects. In fact, the correct understanding of this sentence should be that the front bundle of the shoulder is more suitable for heavy weight training, and the rear bundle responds more obviously to the continuous intense training action stimulation, that is, the shoulder has the muscle properties of both large muscle groups and small muscle groups.

Trainers who are used to heavy bench press will have relatively strong shoulder toe-in, which makes the toe-in compensate the middle toe-in, thus reducing the training effect of the middle toe-in, and unable to achieve visually beautiful spherical shoulders.

In order to make shoulders more rounded and full, it is a good choice to minimize the leverage of toes or even the upper chest when doing shoulder pressing.

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GIF format

Due to the limitation of shoulder flexibility, the weight of nape is not easy to be too large, and the contraction peak stops at the lowest point. In order to stimulate the center sill better, the grip distance between hands should be wider, and it is more appropriate to hold the forearm just perpendicular to the ground when the elbow is placed parallel to the ground.

Second, adopt the super group triple or even the giant group.

It should be emphasized that the significance of diversification of shoulder training action standards is far greater than weight, and the training method of super group embodies this requirement well.

Super group (two movements without intermission) and three groups (three movements without intermission) have higher requirements on the trainer's heart, lung and muscle endurance, and are suitable for trainers with a certain foundation, while giant group (four movements without intermission) is commonly used by professional players, and those who have confidence in their own ability can also try. We recommend several common training combinations of super group and three groups.

1, shoulder stroke+flat lift before barbell

The two movements are each 12 times, so it is not easy to use too much weight in the front flat lift, otherwise it is easy to borrow.

2. Bending bird+drawstring surface

High-frequency and long-term intense exercise is the most effective to stimulate the posterior shoulder bundle. Two movements each 15. Pay attention to the dumbbell grip when bending the bird. The rope surface tension should be light enough to feel the force on the back bundle, otherwise your trapezius muscle will help you complete this action.

3. Arnold Push+Sitting Dumbbell Side Lift+Standing Dumbbell Side Lift.

GIF format

Each action is 10 times. Finally, the standing posture and side lift should be as light as possible, and strive for standardized movements. If it really doesn't work, you can borrow money.

4. Subtract triad

Choose an action, such as sitting on a dumbbell, and choose a descending group for triad training. The appropriate training times can be (8+8+8) or (6+6+6), depending on your chosen weight and decreasing interval.

I haven't tried the giant group, so I won't make suggestions. The super group and the triad group can be combined freely, and can stimulate a single front bundle, middle bundle or back bundle at the same time, and can also cooperate with the front and back bundles or the front, middle and back bundles.

I was on a business trip, but I didn't expect it. I will write so little for the time being, so I have to divide shoulder training into two parts. The next issue will update the remaining points and the specific training day arrangement, so I won't write much if I have to get up early for work tomorrow.

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