Shoulder is the core part of bodybuilder training. If the shoulder training is not good, it will have a great impact on the whole fitness. To make your training safer and more quality, you must strengthen your shoulder strength. If you don't have shoulder strength, it will directly reduce your training safety, especially in heavy load training. If a trainer's shoulder strength control is unstable, then you should carry out heavy load training.

When the shoulder pressure is too high, if there is no muscle to protect the shoulder joint, it will directly cause shoulder joint wear. Generally, the trainers who wear their shoulders during training or suffer from shoulder strain due to heavy equipment pay attention to chest muscle training at the beginning of training, but ignore the special training of shoulder strength, which leads to the shoulder strength failing to keep up with the training progress, thus leading to shoulder training injury.

If you feel shoulder pain during weight training, you should pay attention. Maybe your shoulder joint is worn out, and your shoulder is an important strength hub. As long as there is something wrong with your shoulder, it will affect your training and life. It is difficult to recover from shoulder sports injury and it takes a long time to recover. In other words, if you have a problem with your shoulder, it means that you can't do strength work. Therefore, bodybuilders must protect their shoulders and try to reduce the pressure and wear on them during training. The best way to relieve shoulder pressure is to improve shoulder strength before carrying out heavy weight muscle gain, and your training safety will be improved a lot.

Today, I will arrange a set of special training movements about shoulder muscle strengthening for you, which can directly and effectively help trainers improve the basic strength of shoulders. This shoulder training program uses super group+constant reorganization to abuse shoulders. There are two kinds of super groups-the first is a super group with two different movements and basically no rest between groups, and the second is a super decreasing group with the same movements but different weights. Some moves are not as big as possible, but the key lies in the target you want to stimulate, such as the action 1, using rope +V rope for back pull.

Mastering the appropriate range of motion can stimulate the posterior bundle of deltoid muscle more, so it is best to complete this action within a certain range of motion. It is important that all movements should be done with a proper weight that you can control, so as to maintain a better exercise quality and make the shoulders feel more exciting.

The following seven shoulder muscle strength training exercises should be divided into 3-4 groups, with a rest of 60-90 seconds between groups and a rest of 90- 120 seconds between movements (recommended).

Action 1+ Action 2 forms a super group-after completing action 1, stand with rope +V rope and pull back 12- 10 times, and then finish it directly without rest-Action 2 is lifted forward with rope +V rope 1 2-/kloc. When the action 1 is close to exhaustion, complete the action 2, and the action1-pull it back with the rope +V rope. Mastering the appropriate range of motion can stimulate the back of deltoid muscle to a greater extent, so it is best to complete this action within a certain range of motion.

Action 3, do push-ups with Smith machine. This action starts from one side and the weight used remains the same. Do 12 times in each group (each side). After Smith's pole drops to a certain extent, push it up and keep control. This action is very suitable for the stimulation of the middle beam. Pay attention during training, and don't bend over when the instrument descends.

Action 4: Push the sitting posture with dumbbells and keep the weight unchanged. Do 10 times in each group, choose a larger weight to finish, and ask your partner to assist/assist. You can choose the right weight and do it yourself. When the dumbbell drops to a certain extent, push it up and keep control.

Action 5: Do a side lift with dumbbells. This action is performed in the ultra-subtraction group. After the dumbbell side lift 12- 10 times, the dumbbell side lift 12- 10 times will continue without rest. Note that the dumbbell with reduced weight should be put down every time.

Action 6: Use dumbbells to fly backwards from one side, select dumbbells with appropriate weight, and keep the weight unchanged. Each group (each side) does 12 times. This action can't be trained with heavy objects. It's better to train with small dumbbells.

Action 7: Stand and press with a barbell bar. If you can't do this with a barbell bar, you can do it with a light weight barbell. The weight used is unchanged, and each group must do 12 times. This action must be done in one go, without any pause.