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How to exercise shoulder muscles

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Friends with thin shoulders don't worry. As long as you exercise carefully, after the shoulder muscles are developed, not only can your body shape change, but your strength will also increase. People with developed deltoid muscles look broad-shouldered. Even people with small bones can get what they want after hard exercise.

Some exercises of the chest muscles can also benefit the shoulder muscles, so it is best to practice the chest first and then the shoulders.

The deltoid muscle of the shoulder is a triangle with the bottom up and the tip down, which is divided into three parts: the front part is used to bend and pronate the upper arm, the middle part is used to abduct the upper arm, the back part is used to straighten and supinate the upper arm, and the three parts of muscles contract the abductor arm at the same time.

The trapezius muscle is located under the skin of the neck and back, with one side triangular and the left and right sides combined into an oblique square, hence the name trapezius muscle. It is the muscle that controls the activity of the scapula. When developed, it can prevent hunchback. Other muscles related to the shoulder are supraspinatus, infraspinatus, teres minor, teres major and others. The following is the action of exercising shoulder muscles.

Vertical propulsion

Feet shoulder width apart, hands leaning forward, hands shoulder width apart and holding the bar. First, lift the barbell to your chest and put the barbell on your collarbone and shoulders. Keep your chest and waist tight, lift your elbows up, then push the barbell up with the strength of your shoulder muscles, straighten your arms up, pause, put the barbell back to your collarbone, and then push it up again. Inhale when pushing up and exhale when falling. Don't bend over too much when doing push-ups, and don't raise your heels to borrow money. This action can develop the strength of shoulder muscles and upper body.

Sit behind your neck

Sit in a chair, push the barbell over your head, and then slowly fall behind your neck. The grip distance is slightly wider than the shoulder. Inhale when pushing up and exhale when falling. This action has the same effect as upright pressing.

Dumbbell forward lift

Open your feet, put the dumbbells in front of your legs, and put your hands back and forth. Chest out and abdomen in, first hold the bell with a straight arm, raise it to the front of your head, and then put it down. When this arm falls, the other arm rises, and so on. Inhale when lifting, and exhale when falling. When doing this action, you can't lean forward and lean back, but always keep your arms straight, your chest out and your waist. This action is mainly to exercise the front of deltoid muscle. When exercising, the mind should be concentrated in front of the deltoid muscle. You don't have to hold the bell tightly. Don't drop the dumbbell. Otherwise, when the deltoid muscle exercise intensity is insufficient, the forearm muscles may already be very sore. This action can also be replaced by a flat lift in front of the barbell, that is, lifting the barbell with both hands straight and arms straight, and then putting it down again after reaching a position higher than the eyes.

Dumbbell side lift

Open your feet, hold the dumbbell with both fists, put your eyes forward on the side, hold your chest and abdomen, straighten your arms and lift the bell to shoulder level, pause for a moment, then straighten your arms and hold the bell, and fall to the side along the original route. Inhale when lifting, and exhale when falling. This action is mainly to exercise the deltoid muscle. In the process of exercise, thoughts should focus on the middle bundle of deltoid muscle.

Ring the bell and shrug.

Open your feet, put the barbell in front of your legs, and put your hands forward. Then, with the help of the contraction force of the trapezius muscle of the shoulder, raise the shoulder as high as possible to the ear, pause for a while, then relax the shoulder muscle and return the arm to the starting position. Inhale when shrugging and exhale when relaxing. This action is mainly to exercise trapezius muscle. When exercising, your mind should focus on the trapezius muscle. Barbells can only be lifted by the strength of shoulders. The function of the two arms is to fix the barbell so as not to fall off. You must not bend your elbow and lift the barbell, otherwise you will not be able to exercise the trapezius muscle.

How to exercise arm muscles

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Arm muscles are divided into upper arm muscles and forearm muscles. The upper arm muscles are wrapped around the humerus to form two groups. The front group consists of biceps brachii, coracoid brachialis and brachialis. It is a flexor group, and its function is to make the upper arm bend, the forearm bend and rotate outward, and move closer to the upper arm. The back group has triceps brachii and elbow muscles, which are extensors and are used to straighten elbow joints and forearms.

The forearm muscles were also divided into two groups. The anterior group is located on the palm and medial side of the forearm, including elbow flexion, wrist flexion, finger flexion and muscles that make the forearm pronate. The posterior group is located on the back and side of the forearm, including the extension of fingers, wrists and muscles that make the forearm supinate. Forearm muscles are mostly named after their position and function.

The barbell bends the feet shoulder width, and the arms naturally droop. Generally, the middle grip is shoulder width, and the palm faces forward. Using the contraction force of biceps brachii, bend your arm and lift the barbell to your chest. The biceps brachii is extremely tight and temporarily stopped. Then control the barbell with the strength of biceps brachii and slowly lower it along the original route. Inhale when bending over and exhale when putting down. When exercising, your mind should focus on the biceps brachii. Don't shake your body back and forth when you do the action. In the process of arm flexion, the upper arm should be close to the side; When lowering, the arm must be completely extended and relaxed, and the biceps brachii should be fully extended before making the next move. If you bend your arm before it is completely straight, after a long time, your tendons will shorten, your muscles will become stiff, and your arm may never be straight.

Dumbbells bend, feet are shoulder-width apart, and arms droop naturally. Hold the dumbbell forward with the palms of both hands, and bend the dumbbell to the chest alternately or simultaneously. The biceps brachii is extremely tight and the wrist is twisted in the direction of the thumb. Stop, control the dumbbell with the strength of biceps brachii, and slowly put it down along the original route. Inhale when bending over, exhale when lowering, and concentrate on biceps brachii. When doing an action, you must not shake your body back and forth. In the process of arm flexion, the upper arm should be close to the side; When falling, the arm must be completely straight, and the biceps brachii should be fully extended before the next movement. When the dumbbell is bent to the chest, the wrist is twisted in the direction of the thumb, which can make the biceps brachii tighter.

The sitting posture is bent, the upper body leans forward slightly, one hand holds the dumbbell in the palm upward, naturally hanging between the legs, holding the bell arm against the same thigh and pressing the other hand on the other thigh. Bend your arm and lift the dumbbell to your shoulder. The biceps brachii is extremely tight, twist your wrist in the direction of your thumb, stop for a while, then control the dumbbell with your biceps brachii and slowly fall between your legs. When the dumbbell is bent and put down, the bell-holding arm always clings to the ipsilateral thigh, inhaling when bent and exhaling when put down. When exercising, your mind should focus on the biceps brachii. When the bell-hugging arm falls, the arm must be completely straight, and the biceps brachii should be fully extended before making the next move.

The reverse grip pull-ups hold the horizontal bar upward, with the back of the hand facing forward, with the grip distance as wide as or slightly narrower than the shoulder, with the arms completely straight and the body suspended. Use the contraction force of biceps brachii to bend the arm and pull the body upward, so that the chin exceeds the bar. The biceps brachii is extremely tight. Stop. Use biceps brachii to control the body to slowly descend to the starting position. Inhale when pulling up and exhale when falling down. When doing the action, be sure to wait for the arm to be completely straight, and then pull the body up.

The back arm of the barbell neck flexes and stretches, and the feet are shoulder-width apart. Lift the barbell to the top of your head with both hands, with both arms straight and the back of your hand forward. Then bend your elbow, control the barbell with the strength of biceps brachii, and slowly fall behind your neck. Then, with the help of the contraction force of the triceps brachii, lift the barbell forward and upward until the arms are completely straight, the wrist is everted, the triceps brachii is extremely tight, pause, and then bend the elbow again. Inhale when lifting, and exhale when falling. When exercising, you should focus on the triceps brachii. When doing movements, the upper arm should be close to the ear. If the upper arm moves forward or separates to both sides, the exercise effect will be poor. You should stand up straight, hold your chest out, and don't stoop. This action can also be done by holding the bar back with the back of your hand.

Practice the forearm into a vise.

Barbell wrist bending

Wrist curl is the most direct exercise in forearm training. It is done by sitting, holding a light barbell with both hands or holding a dumbbell in each hand, putting the forearm on the thigh and the palm sticking out of the knee. Only the palms and wrists do curling exercises, and the range of motion is expanded as much as possible.

This movement, the palm can be up and down, and the two can be done alternately and continuously, which has the greatest effect on the muscle strength training of forearm and wrist. It is done three times per session, and each session is 10~ 15 times.

Reverse grip curling motion

(Reverse wrist bending)

This is another change of barbell curling action. Hold the barbell from the front with both hands, with the back of your hand on it and your thumbs facing inward. This grip posture is basically the same as curling except that both hands hold the grip from above.

The reverse grip curl can force the forearm to exert more force, which has a great effect on stimulating the radial and ulnar muscles. The force used by the biceps is naturally smaller than when the hand holds the bar from below, so the weight of the barbell used is also smaller.

The main point of action is to lift the barbell until the forearm and upper arm are bent at right angles, and turn the barbell with the strength of the wrist. This exercise has a good effect on the training of forearm and grip strength, and it is done three times per session, 8~ 12 times per session.

(with photos) arm muscle training 1

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Flexion and extension of triceps brachii

Starting posture

Hold barbells or dumbbells in both hands. After holding high above your head, bend your elbows and let your forearms droop backwards. Stand upright or sit on a stool.

Action process

Keep your upper arm close to your ear, stand upright and don't shake. Triceps contraction, elbow joint extension, forearm extension, until the arm is completely straight, triceps complete tightening. Hold still for one second, then bend the elbow, let the forearm slowly droop to the starting position, and let the triceps stretch as far as possible.

Breathing method

Inhale when stretching the forearm and exhale when bending.

Pay attention to key points

Never swing your upper arm when stretching your forearm.

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The triceps of the upper arm bend and stretch.

Starting posture

Bend forward, hold the dumbbell with one hand, spread it with the other hand or hold the knee hind legs with the other hand, so that the upper arm holding the bell is close to the side and parallel to the upper body. Bend your elbows and let your forearms droop naturally.

Action process

Keep the upper body and upper arm still, contract the triceps, and stretch the forearm backward and upward until the arm is completely straight, and at the same time completely contract the triceps. Hold still for a second, then bend your elbow and let your forearm slowly droop to the starting position.

Breathing method

Inhale when stretching the forearm and exhale when drooping.

Pay attention to key points

Try not to let the upper arm swing up and down when stretching the forearm. After the arm is completely straightened, lift the wrist upward to make the triceps contract more thoroughly.

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Flexion and extension of horizontal arm of triceps brachii

Starting posture

On the bench, hold the barbell backwards or forwards with both hands, lift it upwards, bend your elbows after your arms are perpendicular to the ground, and let your forearms droop.

Action process

Keep the upper arm from swinging, contract the triceps, and stretch the forearm upward until the arm is completely straight. Hold still for one second, fully contract the triceps, then bend the elbow and slowly lower the forearm to the starting position, fully extend the triceps.

Breathing method

Inhale when stretching the forearm and exhale when drooping.

Pay attention to key points

When the forearm is stretched and drooped, the upper arm should be kept in place and not swung.

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Upper arm triceps straight arm back lift

Starting posture

Stand up straight, hold the barbell back or right with both hands and put it behind your back.

Action process

Keep your arms straight and lift the barbell as far back as possible. Finally, bend your wrist upward, try to contract your triceps, rest for a second, and lower the barbell to its original position. Relax the triceps.

Breathing method

Inhale when the arm is raised backward, and exhale when it is lowered backward.

Pay attention to key points

When raising your arms, your body should not shake. Only by lifting it as high as possible can the triceps contract completely.

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Arm flexion and extension and chest compression bar

Starting posture

Hold a curved handle connected to the pull rod with both hands on your chest, and the grip distance is shoulder width or slightly narrow or tight. The upper arm rests on the ribs. Bend your elbow, bend your forearm. Action process

Keep the upper arm still, contract the triceps and forearm muscles, and press the crank hard until the arm is completely straight. Hold still for a second, try to contract the triceps, bend the elbow, and let the crank slowly return to its original position.

Breathing method

Inhale when the handle is pressed and exhale when it is retracted.

Pay attention to key points

When the crank is pressed, be sure to keep your arms completely straight. The upper arm should be fixed. Although the forearm also needs strength, the brain should pay attention to the expansion and contraction of the triceps.

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