And after the shoulder posture is not good, the whole body shape will be deformed. Our common humpback arches with round shoulders are all related to the bad posture of the shoulders. As long as the shoulders are corrected, these bad postures will be corrected. Although shoulders are very important for the beauty of body shape, they are also easily deformed by bad posture, such as high and low shoulders, round shoulders and chest. These are all caused by long-term bad posture of shoulders. To correct these bad postures, it is necessary to strengthen shoulder training, enhance shoulder muscle strength, widen shoulder dimensions and make shoulders wider, so as to make the figure look better.
Whether men and women practice shoulder width, they will make their bodies more attractive and ambitious, and the clothes they wear will be more stylish and stylish. In particular, girls practice shoulder width to make themselves slimmer, so shoulder width is very important for body shaping, so we must pay attention to shoulder training. Moreover, strengthening shoulder training is also very helpful for fitness, improving training quality and enhancing training safety.
Shoulder is the center of strength. Any upper body training needs shoulder strength adjustment, and every movement needs shoulder function. Strengthening the muscle strength of the shoulder can better protect the shoulder joint and reduce wear, thus enhancing the self-protection ability of the shoulder, improving the training safety and allowing the trainer to control the equipment more stably.
Here is a set of perfect shoulder shaping correction and intensive training actions for everyone. While correcting the bad body shape of shoulders, it can also improve the muscle strength of shoulders and enhance the self-protection ability of shoulders. Shoulder training is really multifaceted.
This shoulder training has 6 movements, each movement is done in 5 groups, and each group is done 10 times. After each group rests for 90 seconds, let the shoulder strength and shoulder joint recover completely, and then continue the next group of training. When training, choose light weight training. The basic strength of shoulder training is definitely not strong enough. Don't use heavy weight training rashly.
Action one, standing posture Arnold recommended
Hold a dumbbell in each hand, bend, stand or sit, but keep your back straight, lift the dumbbell to the shoulder position, and face your palm.
Then lift it up like a dumbbell, and start to turn your wrist, so that when the dumbbell is lifted to the highest point, the palm of your hand faces forward. Pause at the highest point, then lower the dumbbell in the opposite trajectory of lifting, and repeat.
Be careful, don't rush into it, and control it rhythmically to avoid injury. Try not to push your arm to the highest point where it is completely straight, otherwise the elbow joint will be completely straight and locked, and the deltoid muscle will not exert much strength, and it will almost rely entirely on the bone to support the weight. If you stop and start to put down the dumbbell before the elbow is straightened, the practice effect will be greatly enhanced.
Action 2, stand and lift the barbell
Hold the barbell with both hands, while keeping the palm down, that is, the ordinary hand holding posture, and the distance between the hands is kept shoulder width or less. Keep your feet apart, parallel to each other and shoulder-width apart. Stand up straight, bend your knees slightly, tighten your hips slightly, and lift the barbell to your chest. Note that the main force is the deltoid muscles on both sides. When the action reaches the highest position, pause for a while, and then move the barbell down to the initial position. Repeat this set of actions. Put the barbell on the thigh of the leg, which is the initial link of collective action. The arm is not fully extended and the elbow joint remains slightly bent. While keeping your back straight.
Action three, stand in front of the horizontal lift+side horizontal lift.
Qianpingju
Feet shoulder width apart, torso straight, head up and chest out. Hold the dumbbell, bend the elbow slightly, and fix the angle. Someone used it, too Hammer grip? There will be some differences in the way of training, and no one is good or bad. You can really feel it. When going to the premise, I feel that the deltoid raises the whole arm, and the elbow angle is fixed at this time. Just lift the dumbbell to arm and shoulder level. When you put it down, the elbow angle remains unchanged, feel the force on the front of the deltoid muscle and return to the preparatory action.
Note: Because this action has a long arm, if you choose a dumbbell that is too heavy, it may make you use the compensatory action of shaking your body and picking up the dumbbell like a gorilla. So please try to choose a light weight (elastic band will do) to avoid injury. In addition, some people shrug their shoulders when doing this action, which makes the trapezius muscle uncomfortable instead of the deltoid muscle. Here, I suggest you stick your torso to the wall to practice, such as being nailed to the wall. Imagine that the deltoid muscle has a line that can pull up the whole arm to improve your movements.
Side lifter
At the same time, lift the bell to both sides until the upper arm is parallel to the ground, so as to keep the deltoid muscle in constant tension. Beyond this position, the weight of dumbbells will no longer fall on the deltoid muscle; Then slowly fall back to the original position along the original path and repeat it.
In the process of lifting and releasing the bell, the elbow and wrist are always slightly flexed, which is more effective for the contraction of deltoid muscle. When the dumbbell is lifted to both sides, the wrist is turned up slightly higher than the thumb until it is lifted to the highest position; When the dumbbell falls, the wrist turns back.
Action four, the door frame rope is lifted horizontally in front of the crotch.
Select the appropriate weight gear on the low pulley machine, and then hold the rope connecting handle of the low pulley with both hands. Turn your back to the pulley, hold two ropes with both hands, and put them vertically in front of your thighs from your crotch, with your palms facing each other. Then keep your torso stable (don't shake), lift your hands forward, bend your elbows slightly, and continue to lift until your arms are almost parallel to the ground. Exhale while doing this and stay at the top for one minute. Then start inhaling, slowly lower your arm and return to the initial position.
Action five, high rope surface pull
Stand and grab the rope with both hands! Raise your arms to shoulder height, contract the muscles of the back shoulder and scapula, make the elbows of your arms parallel to the ground, pull to the neck, tighten the muscles of the back shoulder, stay for 1-2 seconds, return along the original route, fully stretch the muscles of the back shoulder, and then continue! In order to get the strongest stimulation from the surface tension of the rope, when you pull the weight to your face, try to extend your elbow outward and make sure to squeeze your scapula at the end of each repetition.
Note that when doing pull-ups, you should think about making the main strength come from the contraction of the posterior bundle of deltoid muscle, not by shaking your body. When pull-ups, the waist and abdomen should be tightened and the trunk should not shake as much as possible to maintain balance. When pull-ups, don't hold your body with your arms, keep a distance, fully spread your back shoulders and pull your upper arms up as high as possible.
Action six, high rope against the bird.
Stand facing the puller and grab the handle with both hands! The handle is higher than the head. Keep your arms straight and abduction 70 degrees, put them at your sides, bend your elbows slightly, fix your elbows, and pull your shoulders back to drive your arms to abduction and raise them! When the abduction is in line with the body, stay for a second and rotate your shoulders! Squeeze the scapula hard and feel the deltoid back and upper back tighten! Then there will be a reduction in control!