What exercises to do to make your shoulders wider

Today's deltoid training is very **, a total of 5 movements toe training movement 1Dumbbell shoulder press 2Dumbbell front flat lift in the bundle action 3

You have to persevere, it's not something that can be shown in a day or two, do more dumbbells.

If you want to broaden your shoulders, you need to train your deltoid muscles. The deltoid muscle is divided into three bundles: anterior, middle, and posterior. You can do push-ups and bench presses in the front toe; In the middle bundle, grasp the dumbbells with both hands, hang them on both sides, and then do a 90-degree flat lift, repeating; Toe, grasp the dumbbell with one hand, bend your body forward 90 degrees, and raise your arms back and up, repeatedly.

Each group is done to the limit. Remember not to do it every day, but do it every other day, every time you do anaerobic exercise is to destroy your muscle tissue as much as possible, and then use enough time and nutrients to repair the broken muscle tissue and let it grow. Scientific fitness will have perfect muscles and wider shoulders.

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The shoulders of the human body mainly include: deltoid, trapezius, supraspinatus, infraspinatus, teres major, teres minor and other muscles. Among them, the deltoid muscle is divided into three bundles: anterior, middle and posterior, which is the most obvious muscle in the shoulder and plays an important role in the width of the shoulder.

Therefore, reasonable exercise of the deltoid muscles can quickly and effectively widen the shoulders and improve the body shape. The main exercises to exercise the deltoid muscles are:

1. The straight-arm side-raiser practitioner stands upright, looks ahead, and holds dumbbells with their arms down. To practice, raise your arms up to a horizontal position through your sides. This movement develops mainly deltoid mid-bundle muscles, usually doing 3 4 sets of 8 12 reps each.

When practicing, the weight of the dumbbells should be appropriate, so that each group can only do 8 to 12 reps.

2. The preparation for the exercise of straight arm front flat and upward lift is the same as above. When practicing, hold the dumbbell straight arm forward with both hands, and after 2 3 seconds of static exertion, hold the dumbbell straight arm with both hands and raise it up. This exercise is effective in developing the anterior deltoid muscles, usually done in 3 4 sets of 8 12 reps each.

3. The exercise of wide grip neck push can be trained in a standing or sitting position, the practitioner holds the chest up, looks ahead, holds the barbell with both hands, and straightens the barbell from the back of the neck along the occipital part and straightens the arm. This movement can fully develop the anterior, middle and posterior three bundles of the deltoid muscles, usually 6 8 sets of 4 6 reps each.

If you want to make your shoulders wider, as long as you stick to the above practice methods, practice 2 or 3 times a week, after a period of time, you will definitely get satisfactory results

Shoulders, this is innate, and has little to do with exercise, because the shoulders are supported by bones, and exercise can only make the muscles above the shoulders stronger, maybe this is what others call being able to widen the shoulders.

Shoulder: 4-5 sets of dumbbell side raises, 12-15 sets; 4-5 sets of dumbbell presses, 12-15 reps sets. Stretch for 15 minutes.

Can make shoulder width exercise exercise:

Swim. Dumbbell.

Spring tensioner.

Gym soft belt chest expansion.