If we look at the muscle structure alone, the deltoid muscle of the shoulder occupies only a small part, but the visual impact brought to us by exercising it cannot be underestimated.
For people who are born with narrow shoulders, although our skeleton has been fixed and cannot be changed in adulthood, we can increase the width of the shoulders and improve the proportion of the body through hard training of the shoulder muscles.
For the development of the shoulder muscles, the toe is used in daily life and almost all pushing movements during exercise, so it is also relatively developed. The middle beam is only used when the shoulder joint is abducted. Compared with the front beam, it is also weaker. The degree of development of the middle beam directly determines the width of the shoulder, so exercise should be focused on.
In comparison, the back beam has the least chance of being used and the weakest, so it is necessary to take special care during training.
Next, let’s share 6 shoulder training exercises, which can help you comprehensively improve the development of your shoulder muscles.
Action 1: Lift the barbell before rotating
Target: Deltoid anterior beam
First keep standing, hold your chest and abdomen with both hands A barbell is placed in front of the body, with palms facing each other, keeping the elbow joint slightly flexed. Then slowly lift up the barbell plate. During the lifting process, both arms rotate in one direction until the top of the action stops for a while, then slowly lower it to restore, and then rotate to the other side when lifted again.
12-15 times per group, do 4 groups.
Action 2: Seated dumbbell press
Target: front deltoid muscle, middle beam
First sit on a stool with a backrest and open your feet naturally , The buttocks should be close to the backrest as much as possible, the waist should not be close to the backrest, tuck your abdomen and chest, hold the bell on both sides of the head with both hands, and hold the middle of the dumbbell with both hands.
Then lift the dumbbells from both sides of the body, keeping the angle between the upper arm and the forearm at 90 degrees, so that the palm of the hand faces straight forward. Push the dumbbells up from both sides of your body, keep your fists and eyes facing each other, and intersect directly above your head. Do not touch the dumbbells, and then slowly return to the original position.
10-12 times per group, do 4-6 groups.
Action 3: One-arm rope side lift
Target: Deltoid muscle
First stay standing, hold your chest and abdomen, and then hold it with one hand With the rope handle, hold the fixed vertical rod with the other hand, then pull the rope sideways to shoulder height, stop at the top, and then slowly lower it to restore.
When doing this action, we need to pay attention to that in the process of lifting and lowering, make the elbows and wrists always bend slightly, so that you can better feel the force and protect the joints. The role of.
Perform 12-15 reps for each set of actions, and do 4-6 sets.
But the gantry frame is extremely popular, what should I do if I can’t get in line?
At this time, we can also use dumbbells for unilateral training, the main points are the same.
When doing exercises, we need to hold the dumbbell with one hand, and the other hand to grasp the vertical bar to balance the body, and tilt the body slightly to the side holding the dumbbell. Keep the dumbbells about to touch your body, then raise your arms to your side until the dumbbells are at the same height or slightly higher than the shoulders, stay at the highest point, and then slowly lower the dumbbells to the initial position, but keep the shoulder muscles tension.
Action 4: Dumbbell lateral lift
Target: Deltoid muscle middle bundle
First maintain a standing posture, choose a dumbbell with a suitable weight, and then keep the elbow slightly bent at a fixed angle, pay attention not to force the trapezius muscle, and then lift the shoulder and drive the arm to lift the dumbbell to the shoulder level or slightly higher position. , And then control the dumbbell to slowly lower to the starting position.
10-12 times per group, do 4-5 groups.
Action 5: Pull the ropes after crossing
4da1a1#Goal 7d#4da bundle 04a#First stay standing, tighten the core, keep the back straight, sink the shoulders, hold the ropes on both sides with both hands, then retract the shoulders and abduct the shoulders to drive the arms to draw an arc backwards, and keep the elbow joints during the movement Slightly bend until the forearm reaches the side of the body, and slowly restore after a short pause.12-15 times per group, do 4-6 groups.
If the gym does not have this equipment, you can use a butterfly machine.
Keep your back straight during the movement, keep your chest close to the backrest, hold the handles with both hands, straighten your elbow joints, do not lock your elbows, tighten the deltoid muscles, and drive the arms to abduct horizontally to the rear, and then slow down Slowly return to the initial position.
Action 6: Rope noodles
Target: Deltoid muscle rear bundle
First hold the double-ended rope, hold both ends of the rope with both hands, and keep standing, Keep your back straight, with your feet together, and your upper body can be tilted forward or slightly back. Keep tightening the waist and abdomen without deliberately tightening the shoulder blades, and then abduct the shoulders to drive the elbows outward to pull the rope toward the face. When the bottom end is pulled, the upper arm is parallel to the ground. Feel the contraction at the peak, and then slowly Retracted.
When doing this movement, be sure to keep your back completely straight, arms completely straight in front of you, and open your elbows to your sides every time you pull.
10-12 times per group, do 4-6 groups.
Okay, this is the case for sharing in this issue. If you have any method you want to know, you can leave a message at the end of the article or Directly trust me.
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