Shoulder muscle exercise program

Chapter 1: The first week of muscle exercise program

This week, you only need 20 to 30 minutes. There are only four movements, which can prevent you from straining your muscles because you have a fever and suddenly practice hard.

Monday and Thursday: (legs, back, biceps, abdomen)

Tuesday and Friday: (chest, shoulders, triceps brachii, abdomen)

Suggestions for this week's diet plan: breakfast: breast, bread, lunch:

Banana, oat and whey protein lunch

Afternoon snacks of rice, beans and lean meat:

Fruit, banana oats, (whey protein after exercise) dinner

Roast chicken, potato, fruit, rice, snack yogurt, bread.

Second week

Muscle net tip: This scheme is simple and suitable for friends who adapt to dumbbell exercise at home. It is best to match dumbbells and dumbbell stools.

Exercise on Monday: [legs/chest/shoulders/calves//abdomen]

An action has three groups of dumbbell exercises, one group of exercises 10RM. (The weight of dumbbells can be adjusted to 10 at most. )

Exercise on Wednesday: [chest//biceps/calves/abdomen]

An action has three groups of dumbbell exercises, one group of exercises 10RM. (The weight of dumbbells can be adjusted to 10 at most. )

Exercise on Friday: [Legs//Triceps brachii/Legs//Abdomen]

An action has three groups of dumbbell exercises, one group of exercises 10RM. (The weight of dumbbells can be adjusted to 10 at most. )

Chapter 2: Exercise the shoulder muscles. Having a perfect shoulder plays a vital role in showing the symmetry of the figure and the overall problem. Here I will tell you how to exercise shoulder muscles.

I. Standing posture and shoulder pressing exercise (exercise position: front of deltoid muscle, upper part of trapezius muscle and triceps muscle) Key actions:

1, slightly bent knees;

2. The abdomen is tight and the waist is straight;

3. Keep the spine stable. Don't bend your lower back when your arms are raised.

Second, the lateral lifting movement (movement site: the front of deltoid muscle and the back of deltoid muscle)

Action essentials:

1, don't swing your arms up and don't move your limbs during practice;

2, the upper body is straight.

Third, sitting and pressing exercises (practice site: the front of deltoid muscle)

Action essentials:

1, feet flat on the ground, just below the knee;

2. Keep the spine straight and the abdomen tightened;

3. Don't arch your back when raising your arms, and keep your spine fixed.

Fourth, the premise exercise (practice site: the front of deltoid muscle)

Action essentials:

1, keep your knees slightly bent;

2. Keep the abdomen tight and the spine straight;

3. Don't arch your back when raising your arms, and keep your spine fixed.

Fifth, deltoid stretching exercises

Practice site: posterior deltoid, posterior deltoid, posterior rotator cuff, trapezius, Yin Xing.

Action essentials:

1, keep the spine and hips stable, and don't shake your body during exercise;

2. For general stretching exercises, you can naturally move the scapula back and forth, but if you need to focus on practicing the posterior deltoid, you should keep the scapula clamped during the exercise.

3. Keep your abdomen tight, your chest straight and your lower back slightly arched.

Chapter III: Muscle Exercise Plan 1. Make a good fitness plan-exercise time should be fixed.

Try to arrange every exercise at the same time, so as to form good exercise habits and help the internal organs of the body form conditioned reflex. Do not exercise one hour after meals and one hour before going to bed, otherwise it will affect digestion and sleep. The best physical time is generally between 15:00-20:00, which can be considered as the main exercise time.

2. Exercise time should be appropriate.

Beginners and people with heavy workload should exercise three times a week for 1- 1.5 hours each time, but each exercise should include muscle groups in all parts of the muscles. People who insist on exercising every day can divide the muscle group into two parts and practice every other day to ensure effective muscle recovery. For example, practice your shoulders, abdomen and chest today and your back, arms and legs tomorrow.

3, negative importance according to your own physical strength.

Generally speaking, the effective number of developed muscle mass is 8-12 times, at least not less than 8 times, and this number should be to make every effort. Therefore, the load should be controlled at 70%-80% of the individual's maximum strength, that is, the most effective number of times to use this load is to do it with heavy load, not more than 5 times. The most effective number of times to develop endurance and reduce fat is to do it 20 times with a small load, and even to lose fat in the waist and abdomen.

4. You need to practice several groups for each movement.

Every time you exercise, you should do several groups of exercises to get the stimulated muscles into a state, so that the muscle mass can be increased. Generally, the number of large muscle groups can be more, and the number of small muscle groups can be less. Every movement of beginners should be three groups, not less than two groups. After a certain foundation, we should join three to five groups according to the growth degree of strength.

5. Don't rest too long.

The rest time between exercises in each group should not be too long, generally between 40 seconds and 50 seconds, and the rest time for high-load and high-intensity exercises should not exceed 15 minutes. Too long rest time will affect the exercise effect.

6, master the correct breathing method

The correct breathing method can help you concentrate your thoughts and make your movements coordinated and rhythmic. In exercise, you can lift more weight, and it is difficult to do general movements or try to do small weight. Inhale when muscles contract and exhale when they relax and recover. When lifting weights or trying to lift the last few times, take a deep breath first, then hold your breath and do the lifting action, and then take a deep breath. Breathing through the mouth during exercise, stretching exercise before exercise to prevent muscle ligament strain, and relaxing exercise after training are helpful to eliminate muscle tension and fatigue and restore physical strength.

Chapter 4: Classic movements of exercising shoulder muscles. Shoulder exercise is very important for your overall appearance. Broad shoulders formed by huge and plump deltoid muscles are necessary for good physique.

1, Dumbbell Alternate Forward Lift: Dumbbell Alternate Forward Lift is a basic and classic action to exercise the toe of deltoid muscle, which can have a great influence.

2, dumbbell side lift: mainly bodybuilding deltoid middle beam, which is conducive to increasing the width of two shoulders and has special effects on correcting sliding shoulders and narrow shoulders.

3. One-arm dumbbell side lift: It can be more effective for isolated stimulation on one side of deltoid muscle, and one-hand side lift can cope with heavier dumbbell weight, which is suitable for practicing in the extreme stimulation stage of heavy weight.

4. Sitting dumbbell side lift: Compared with standing dumbbell side lift, you can exercise the middle bundle of deltoid muscle more intently, basically eliminating the help of legs and abdomen when standing.

5, dumbbell shoulder press: it can increase the circumference of the shoulder well, and the load can increase the strength and circumference of the shoulder rapidly.

6. Sit and push dumbbells alternately: alternately pushing dumbbells can lift more weight, which can quickly increase shoulder strength and girth.

Chapter 5: The novice muscle training plan is from 0 to 1 month (mainly to master the essentials of action).

2 months to 3 months (each group will be exhausted from this month, and the actions planned above will be changed once a month with actions in brackets)

4 months to 6 months (one group is added for each movement every month, and each group 10 times).

It is planned to do 6 groups in 4 months, 7 groups in 5 months and 8 groups in 6 months, from 7 months to 12 months.

Day 1: Chest

Flat bird 5* 12

Flat bench press (upward inclined bench press) 5* 12, 10, 8, 6, 4 (increase weight in each group)

The next day: come back

Pull-ups+wide grip pull-down (continuous, no rest between movements) 3* 12

Rowing 5 * 12, 10, 8, 6, 12

Hard pull 4* 10

Day 3: biceps brachii and triceps brachii

Barbell bending (dumbbell bending) 5* 12, 6 * 10, 8 * 12

Inclined plate bending 4* 12