What movements can strengthen the shoulder and improve the safety of shoulder training?

The first is the training of the weight of the shoulder, the action of lifting upwards, you must feel the strength of the shoulder when lifting, the second action is the shoulder stretching, when stretching, the shoulder must have a strong sense of strength, and get a good exercise.

If you want shoulder strength to improve the safety of shoulder training, then practice more of these movements: small dumbbell compound press, arm flexion around the shoulder joint, freehand Cuba press, small dumbbell front flat raise, small dumbbell side raise, shrug shoulder and other yoga exercises, are very effective in strengthening shoulder plasticity, can maintain a good shoulder curve for a long time, and make the shoulder more stylish. Simple, safe, and easy to learn, you can easily do it at home.

Push-up. Push-ups work the muscles throughout the body, especially in the shoulders. Long-term exercise can train strong shoulders.

Many people who like to exercise or like fitness know that shoulder strength training and improvement is more difficult, and if you don't master the correct methods and movements, it may be harmful to the body. So what are the movements for shoulder strength training? Here's what I've collected.

Movement 1, dumbbell sitting press,Use the weight gradually increase the way of training, each group to do 12 - 10 reps (slow and controlled), the back leans on the chair during training, slightly tilted, the first group uses small weight dumbbell training, the second and third groups increase to medium weight dumbbells, training to the third group due to the overall control force will be weakened, at this time the trainer is very housekeeping, must control the equipment, balance the left and right strength, because the left and right strength of the person is not the same, so must be controlled, so that the equipment to ensure stability.

Action 2, the gantry rope is lifted horizontally on one side(Note, when training, pull up the rope from the back, not the front), use the weight gradually increase the way to train, each group (each side) do 12 - 10 reps (slow and controlled), this action is very demanding on weight, the trainer must not easily use large weight training during training, if you can't control the power of the shock for the shoulder injury is very serious, you must control the speed during training, complete each action slowly, and don't go to the end when the rope is underneath.

Movement 3, seated dumbbell side raise,Use the gradual increase of weight training, each set of 15 - 12 reps (slow and controlled), this is a very common classic shoulder training movement, but when training, exercisers should also pay attention to posture and training speed, try to avoid borrowing, of course, in the last group if you really can't control it can be done with force, but if you can not use force, do not borrow force.

Movement 4, dumbbells alternately front flat lift,Use the weight increment method, do 15 - 12 reps per set (each side), slowly control each movement during training, let the shoulders fully participate, this movement must be controlled and stable during training, and must not let the arms tremble during training.

Action 1, dumbbell backhand alternate front flat lift,Use the weight gradually to do 15 - 12 reps per set (each side), pay attention to control the training speed, maintain slow motion training, and pay attention to the posture of the backhand, and be careful not to use the force to throw up, use the strength of the arms and shoulders to lift up.

Action 2, seated dumbbell anti-bird,Do 12 - 10 reps in each set, paying attention to the speed of the movements, completing each movement slowly, while paying attention to the posture of the wrist dumbbells. Movement 7, stretch after standing V rope, use the weight gradually increase the way to train, do 12-10 reps per group, the standing body is slightly tilted back during training, and slowly control the training speed.

Action 3, Stretch after standing V rope,Use gradual weight increments to do 12-10 reps per set, leaning back slightly while standing, and slowly controlling the training speed.

Hello landlord;

A complete fitness program should include three aspects: eating (eating), exercising (training), and sleeping (sleeping), and training is composed of three main parts: cardiology, strength, and flexibility. In view of this, I have given a training plan of 5-10 minutes of aerobic warm-up at the beginning, 5-10 minutes of stretching and relaxation at the end, and 40-50 minutes of strength training in between.

Strength training mainly includes:

1) Back: pull-ups (pull-downs).

2) Chest: Plank bench press (seated chest press).

3) Legs: Barbell squat (Smith squat).

4) Shoulder: Barbell press (dumbbell press).

5) Arms: Barbell curl (dumbbell curl).

6) Abdomen: Sit-ups (supine leg presses). Training Notes:

Training 3 times a week, every other day, about 1 hour each time, practice the whole body, one action for each part, spare action in parentheses, 3 sets of movements, 8-12 times per group, 2 minutes between movements, 30-60 seconds between groups, exhale when exerting force, inhale when relaxing, and move steadily or slowly. It is necessary to gradually increase the weight to increase the adaptability of the muscles and thus respond to the training. Use a machine that can adjust the weight freely for training.

This allows the muscles to respond better to the resistance generated by the device. Because it allows more muscles to participate in the exercise. When doing movements, whether you are lifting or lowering, you must control the movements so that you can concentrate your force and avoid borrowing force.

Diet: Eat small and frequent meals, moderate intake of eggs, milk, and meat. The daily recipe is:

Moderate protein, less fat, high content of carbohydrates. The ratio of the three main nutrients should be around 25 20 55. Staple foods such as steamed buns, noodles, and rice, as well as yams, oats, potatoes, etc., are very high in carbohydrates and can be used as a first choice.

Protein is the most important source of nutrients for muscle growth, and bodybuilders should mainly consume non-fat or low-fat foods, such as skim milk, egg whites, fish, skinless poultry, steak, etc. Sleep: It is best to get 8 hours of sleep every night, and if you have time at noon, you can take another 30 minutes of nap.

By the way, try to schedule the training time in the afternoon to evening period, because the body is at its best in terms of strength and flexibility during this time.

Finally, I wish you a speedy and successful fitness! The 14 Secrets to Gaining Muscle Mass: Heavy Weight, Low Repetitions, Multiple Sets, Long Displacement, Slow Speed, High Density, Consistent Movement, Peak Contraction, Constant Tension, Relaxation Between Sets, Exercise Large Muscle Groups, Eat Protein After Training, Rest for 48 Hours, and Prefer Light to Off.

Who is afraid of whom, it is dedicated, and the copy must be investigated.

The four freehand movements, although they can't exercise a beautiful shoulder shape, can help you build strong shoulder strength!

Do push-ups and push-ups. But it depends on whether you have stamina, I can't hold on anyway.

Fitness has become a habit, please advise!

Standing Press:

The best auxiliary training for upper body training, the correct standing press can greatly maintain the bench press (without doing the bench press), which is a necessary action to maintain shoulder strength and health, and the standing press with large weights can train the shoulders, arms, and upper part of the pectoral muscles - pec minor, abdominal muscles, and leg muscles, which is the best challenge to the whole body strength when standing. Many gyms have a culture, "smith machine", "machine shoulder press", "training partner to lend you strength", but they don't know that barbell training is the best: learn how to squat, deadlift, bench press, press correctly, so that your effect is instantly doubled, time-saving, efficient, suitable for both men and women!

The standing press is also a must-learn movement for different schools of training, especially for crossfit trainers, bench press trainers, and weight trainers, which can greatly reduce the chance of injury. And the standing press with a large weight can give you "bowling-style shoulders", the first movement of shoulder training, and upper body training only needs bench presses, presses, and pull-ups are enough!

Front deltoid Anterior raise Starting position: Stand with your legs upright and your chest and abdomen tucked in. Hold a dumb bell or barbell in both hands, and hang your arms down in front of your legs.

Movement: Hold the bell up with a straight arm until it is slightly above the shoulder. Hold still for a second, then lower your straight arm to the front of your leg.

If you use dumbbells, you can do it once with your left and right hands, alternating between them. Breathing method: Inhale as you lift up and exhale as you fall.

Key points: Keep your whole body upright when lifting and falling, keep your arms straight out, and focus on the deltoid muscles. Middle deltoid 1

Side-raiser Starting position: Feet naturally open, hands holding dumbbells, drooping at your sides. Action process:

Contract the deltoid muscles, lift the straight arms sideways and upwards until they are slightly above the shoulders, rest for a second, and then slowly lower the arms to the lower position. Breathing method: Inhale as you lift up, exhale when you're still.

Inhale as you descend and exhale when you are fully down. Points to note: When lifting and falling, keep your whole body upright, don't swing and bend, and keep your arms straight.

2.One-arm side-pull Starting position: Stand upright with one foot on one end of one grip or rubber strip of the tensioner.

The other hand is pressed on the waist. Procedure: Contract the deltoid muscles and pull the tension or rubber strip sideways upwards with one hand to shoulder height.

Firmly press your other hand on your waist to maintain your balance. Once the pull-up is at its highest point, hold it for a second, and then, as the deltoid muscles continue to be controlled with force, allow the tension spring or rubber strip to slowly relax to the starting position. After repeating one shoulder and no longer being able to pull up, switch to the other shoulder.

Breathing method: Inhale as you pull up and exhale when you reach the apex. Inhale as you fall, and exhale as you fall to the bottom point.

Key points: When pulling up, don't sway your body to borrow force. This movement can also be done with dumbbells and lying on your side.

Posterior deltoid 1Leaning over and raising sideways Starting position: Bend your body forward 90 degrees with your feet open, hold dumbbells in both hands, and hang your arms straight down your shoulders.

Procedure: Contract the back of the deltoid muscles and lift the dumbbells flat from both sides with straight arms until they are parallel to the ground. Stand still for a second, then let your arms go down slowly.

Breathing method: Inhale as you lift up and exhale as you fall. Important points to note:

When lifting and lowering dumbbells, keep your whole body steady and don't sway. Thoughts focus on the back of the deltoid muscle. Before lifting, you should relax completely, and when you reach the highest point, you should contract completely.

This can also be done on a bench lying on your stomach. 2.Upright press Starting pose:

Pull the barbell from the ground to your chest and stand upright. Movement process: Push your arms straight up until fully extended, rest for a second, and let the barbell slowly fall to your chest.

Breathing method: Inhale as you lift up and exhale as you fall. Important points to note:

When lifting and lowering the barbell, do not swing your body. This action also has a great effect on the triceps muscles of the upper arm. If the barbell is dropped on the back of the neck and shoulders, it has a greater exercise effect on the back of the deltoid muscle, which is called the back of the neck press.

Chest and back press can also be done while sitting on a stool. You can also use dumbbells to push up and down alternately with your left and right arms at the same time, so that you can inhale when pushing up and down, and exhale when you are still.

1.Barbell Neck Press Initial Pose: Stand with your feet shoulder width apart, hold the barbell in both hands, and flip it up to the front of your neck.

Movement process: The deltoid muscles of both shoulders drive the upper arms up until the arms are straight, the barbell is to the highest part of the head, slowly return to the original position, and repeat. Action Role:

The anterior neck press mainly exercises the anterior and middle bundles of the deltoid muscle, as well as the upper border of the pectoralis major muscle and triceps. Movement points: During the movement, focus on the deltoid muscles, and the starting position of the elbows should be as low as possible.

Also, when pushing the barbell up, don't borrow the force of your legs. 2.Vertical Bird Initial Pose:

Place your feet shoulder-width apart, hold a dumbbell in each hand, and place them slightly at your sides. Movement process: Raise the dumbbells from the side of the body to the head with the slightly curved arms, and then return to the original position along the same path, repeating.

Action points: When doing movements, bend your arms slightly, don't bend too much, focus on the contraction and relaxation process of the deltoid muscles, and don't move too fast, especially not to borrow and swing the action up, and then put it down suddenly. The movements should be even and gentle.

Remember to adopt it.

Make up for a Valentine's Day shoulder training, movements, sequence, weight, number, number of sets, a full set!

Here are 7 practical shoulder training movements that can be scheduled to be practiced on shoulder training days to make a breakthrough in shoulder muscle growth. 1.Barbell press 2

Standing strength push 3Dumbbell upper ramp row 4Seated dumbbell press 5

Seated Barbell Press 6Vertical Barbell Rowing 7Dumbbell side raise.

If you want to strengthen your shoulder muscles, then pull-ups are a very good exercise to get a better exercise for your shoulder muscles and look particularly firm and firm.

The main training part of these two movements is the deltoid muscle, followed by the serratus anterior and pectoralis major muscles near the clavicle.

The first movement is this stretching of the shoulder, and through the stretching action, you can strengthen the feeling of strength in your shoulder and get a good explosion. The second point is this posterior stretch of the shoulder, and the shoulder must be elastic when post-stretching, so as to ensure the strength of the shoulder.