I have a pair of adjustable dumbbells, how to train to make my shoulders wider and flatter, and whic

Nowadays, more and more friends pay attention to fitness, not only to achieve the effect of physical strength through exercise, but also to exercise the muscles of the body through exercise. The shoulder muscles are relatively difficult to exercise, and general exercise equipment or exercise methods cannot meet the needs. effect, let's introduce you to how to use dumbbells to exercise shoulder muscles.

The classic movements of dumbbell exercises for shoulder mainly include seated dumbbell presses, prone side raises, dumbbell front raises and standing dumbbell side raises.

1. Seated dumbbell press, as a compound training action, is a necessary action to exercise the shoulder, strengthen the deltoid muscle bundle and exercise the entire shoulder, and at the same time make many muscle groups of the body participate in the exercise to achieve the coordinated development of the body.

2. The effect of the prone dumbbell side press on the posterior deltoid tract is obvious, and the action is difficult, so pay attention to the accuracy of the action during the training.

3. Standing dumbbell side press exercises the deltoid middle bundle, which is an important embodiment of shoulder width.

4. The dumbbell front flat lift mainly strengthens the anterior deltoid muscle, which is an important embodiment of shoulder thickness. During the movement, keep your body balanced and do not use inertia to exert force.

Everyone has some understanding of several ways to exercise shoulder muscles with dumbbells. You can take the right action for yourself, through the dumbbell press, dumbbell front flat lift, you can also choose other better exercises, if you want to make the shoulder muscles, you must insist on exercising, I believe that there will be a reward. ;

1. Bird movements to practice the chest.

2. Stand flat press to expand the chest and train the deltoid muscles.

3. Take a dumbbell with a large weight, preferably a barbell, with your arms drooping, and use the muscles on both sides of your neck (it seems to be called trapezius) to pull up with a shrug action

Exercising the trapezius muscles can make the shoulders look thicker. Trapezius Exercise Method:

1.Shrug. Trapezius training is simpler than regular bodybuilding training. The main movement is to shrug the shoulders, that is, to lift the shoulders in the direction of the ears. It's that simple, there are no more difficult techniques or movements.

The equipment needed to do the shrug exercise is a pair of dumbbells, a barbell or a device with a handle, as long as it creates resistance. All you need to do is hold the handle of the instrument with both hands, move each shoulder as far as you can towards each ear, and when the shoulder is raised to the highest point, do the peak contraction and pause for a while. Then, slowly lower your shoulders and feel your shoulders fully stretched down when you reach your lowest point.

The range of motion (i.e., the distance between the shoulders during the shrug and shoulder release) is small.

You may often see bodybuilders doing more complicated shrug exercises. For example, someone shrugs their shoulders and turns their shoulders back and forth. In fact, this will not work hard at all, and will only increase the danger.

The real effect of shrugging is to make the muscles contract, that is, the muscles are exercised and strengthened when they are against gravity, which has nothing to do with turning the shoulders back and forth. So, when doing this exercise, make sure to move your shoulders up and down.

2.Vertical rowing.

Another training to strengthen the trapezius muscles is the upright row. When you pull the bar up to your jaw, you can feel your trapezius muscles contracting, and that's the key to this workout. (This method also has a great effect on the development of back muscles).

3.Stand up and shrug.

With 1The shrug essentials are the same. When practicing, the feet are separated, leaning forward and keeping the body parallel to the ground, holding the barbell or dumbbell in both hands in front of the legs, the shoulder muscles are relaxed and completely sagging, and then, with the strength of the trapezius, deltoid, and upper back muscles, the shoulders are raised to the highest position, and the shoulders are slowly relaxed and drooped to restore.

Note when training: the elbows should not be bent to borrow force, and the upper body should not be swung to borrow force. The weight is generally done in strict accordance with the requirements, and the weight of 10 15 can be done, and the effect is not good if it is too light, and if you can cross the heavy bar and the light bar, the effect is better.

I'm not sure if I understand your question, but you mean that you want to increase the thickness of the front and back of the shoulders, and you don't want to increase the width to the sides, right? In fact, the shoulder is divided into three parts: the toe, the middle toe, and the posterior toe.

In the front, side, and back of the shoulders. If you thicken, then you should mean to only practice the front and back tows, not the side tows. In this case, you can search the Internet for relevant exercises

Toe-in: Barbell dumbbell press.

Toe-back: Bent over dumbbell side raise.

But!! I don't know if you need to do this for some particular reason. Because generally speaking, fitness is aimed at all parts to be practiced, otherwise it will be uncoordinated and unsightly. So you have to be cautious before you practice like this.

Life is endless, fitness is not endless!

Dumbbell lifts and dumbbell flying.

Yes, widening the shoulders is mainly about exercising the deltoid muscles of the shoulders

The specific actions are:

Dumbbell flying bird (hold the dumbbell with both hands to the side at the same time, note that in order to avoid elbow injury, it is recommended that the elbow joint be bent properly to keep an angle unchanged) 8 10 reps per set, do 4 6 sets.

Dumbbell front flat lift (alternate flat lift of both hands, pay attention to the elbow joint or bend properly, keep an angle unchanged) a total of 24 reps per set of hands, 6 8 sets.

Dumbbell shoulder press (sit on a stool with your waist straight and your chest up.) Push the dumbbells upwards from the ear area) 8 12 reps per set, 4 6 sets.

Note: Choose the appropriate medium amount at the beginning of the exercise. It should not be too heavy, pay attention to the standard of action, not the weight!!

May you succeed in your workouts and have a pair of broad shoulders.

You can get the best and the best 3 to do the task.