1.？ Barbell neck back pressing
Generally, after warming up, I will practice this action first, because it is laborious, and I will put the most difficult action first. It is a relatively difficult comprehensive muscle exercise, which mainly uses the shoulder and back, and the shoulder is the strength of the deltoid posterior bundle. Generally, 8- 12 is a group, and 4 groups are done at a time, and the weight is gradually increased.
2.？ Dumbbell shoulder pressure
After the barbell presses the neck, the second action is dumbbell pressing the shoulder, which is relatively easy to do. The main exercise is the front beam and the middle beam, which are also a group of 8- 12. Do 4 groups, and your weight will gradually increase. When you do it, you can lift it quickly, but let it go slowly. Don't fall by the weight of dumbbells, and let your shoulders continue to fall slowly. This will have a better effect, and the shoulder strength and girth will increase rapidly.
3.？ Sit in front of the table and lift horizontally.
After lifting the dumbbell to your shoulder, do a flat lift before sitting. You can use the usual initial training weight as the initial weight, with your back straight and close to the seat. At first, the shoulders naturally relax and droop, and then bring them up with the strength of the shoulders. At this time, your arm is straight, and the dumbbell should be flush with your shoulder, which is also 8- 12. Do 4 groups. Pay attention to getting up quickly and slowly, and exert strength on your shoulders. After gaining weight gradually, it will be inconvenient to cross-lift before sitting, so I usually cross-lift in front of the station, and the action is the same. All movements are basically fast and slow, giving the shoulders a continuous feeling.
4.？ Barbell rowing at attention
I think this action is more difficult, that is, keep standing, lift the barbell with the strength of your shoulders, and your forearm should not exceed your elbow, otherwise your arm will exert force. Do this action 8- 12 times, and do 4 groups. At this time, you can keep a relatively light weight, because the previous actions have made your muscles tired. As long as the movements are in place, the practice effect can also be achieved.
5.？ Shrugged
After the previous movements are finished, the shoulder exercises can basically be completed. At this time, you can choose to practice trapezius muscles. It is difficult and painful to practice trapezius muscle, but it will be particularly beautiful to practice. It is recommended to practice.
The above are some methods of shoulder exercises that I summarized according to my own training. I hope it will be helpful to this question. Of course, there are many ways to exercise your shoulders. Fitness is also a long-term process, so we must stick to it, so let's work together ~