How to do effective shoulder training?

Strong shoulders today, my shoulders are also scum, just do it.

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

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Shoulder training needs to be done like this!

Learn these movements to help you build strong shoulder strength with ease!

【vlog】Bye round shoulders, thick shoulders, I just want girl's shoulders Shoulder training method suitable for girls.

Anterior deltoid muscle.

Front Raise Starting Pose:

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 to slightly above your 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, exhale as you fall.

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

Mid-deltoid.

1.Side-raised.

Starting position: Feet open naturally, hold dumbbells in both hands, and hang down at your sides.

Procedure: Contract the deltoid muscles, raise the straight arms to the side and upwards until they are slightly above the shoulders, rest for one second, and then slowly lower the arms to the lower position.

Breathing method: Inhale as you lift up, exhale when you're still 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, do not swing and bend, and keep your arms straight.

2.Single-arm side flat pull.

Starting position: Stand upright with one foot on one grip or end of the rubber strip of the tensioner. The other hand is pressed on the waist.

Procedure: Contract the deltoid muscles and pull the tension device or rubber strip to the side and upward 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.

Note: When pulling up, do not sway your body to borrow strength. This movement can also be done with dumbbells and lying on your side.

Posterior deltoid muscle.

1.Lean over and raise sideways.

Starting position: Open your feet, bend your body forward 90 degrees, 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, exhale as you fall.

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 position: Pull the barbell from the ground to your chest with your whole body upright.

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

Breathing method: Inhale as you lift up, exhale as you fall.

Key takeaways: 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.

Exercise more. Use dumbbells to key the body.

Fitness does not necessarily have to go to the gym, in fact, as long as you have a sense of fitness, you can exercise anytime and anywhere in your daily life, and when improving the image of your shoulder, you must not only give priority to weak parts, but also ensure all-round development. Here's a list of shoulder fitness training methods that I hope will help you.

Movement 1 Front side raise: 1 set of 10 12 strokes, 3 sets

a. Adopt a standing position (feet shoulder-width apart), holding dumbbells in both hands and hanging them on your sides.

b. Raise your hands (slightly bent) from both sides until they are horizontal, and your palms are down.

c. The process of making the force should be the arm relaxed, with the strength of the shoulder to lift the hand, if the hand can not be pulled horizontally, you can consider changing to a lighter weight, to ensure that you practice in the right place.

Movement 2 Farmer walking: 1 set of 15 seconds, 3 sets

a. Prepare two dumbbells that can be lifted, and hold the dumbbells in both hands and hang them on your sides. (When lifting, you should consciously stabilize your shoulders, not relax and let your shoulders hang).

b. Keep your head up and chest high when walking, if you are hunched over, it may be that your dumbbells are too heavy!

c. Remember to make sure that there is a certain space in the gym for you to walk back and forth.

Movement 3 Barbell press: 1 set of 12 15 reps, 3 sets

a. Adopt a standing posture (feet slightly bent, shoulder-width apart), hold the barbell slightly wider than the shoulder, and place the barbell on the collarbone.

b. Slowly push the barbell up with both hands, and then slowly lower it when it reaches the highest point, returning to the starting position.

c. Pay attention to the direction of the elbow during the process, and should not over-valgus.

Action 4 Reverse row: 1 set of 12 15 strokes, 3 sets

a. Find a barbell first, and the height should be near your waist.

b. Hold your hands slightly wider than your shoulders, straighten and grasp the barbell. Tighten your abdomen and buttocks, and raise your heels in a diagonal line from head to toe.

c. Bend your hands hard to keep your chest close to the barbell, and then slowly straighten your hands and return to the starting action.

Note: Since the barbell is fixed, it is easier to exert force, and if you want to increase the difficulty, it is also a good way to switch to TRX training. In addition, this movement will also train the back muscles, which belong to multiple muscle groups'Train movements, remember to perform them a little earlier when exercising.

Because the muscles in the shoulders are smaller than those in the chest, back, and legs, instead of chasing weight, it is better to focus on feeling the output of the shoulders and grasp the training effect.

In addition, there is no such thing as the "most correct" way to get the movements mentioned above, but one principle is to train in a "comfortable, natural, relaxed and unintentional posture where you can feel the normal force of your shoulders".

If you want to practice a charming shoulder, then practice more of these movements: back pencil, leaning over YW stretching, shrugging shoulders and shoulders, leaning over and turning and other yoga exercises, these are very effective exercises for building a back, you can maintain a good back curve for a long time, and have charming shoulders.

Push-up. Push-ups work the muscles throughout the body, especially in the shoulders. If you keep exercising for a long time, you can develop attractive shoulders.

The outbreak of World War II led many young people to pursue stronger physiques and stronger personalities, which they achieved by improving their training skills, improving their nutrition, and using more effective equipment.

Shoulder exercises include the shoulder press, which involves using the strength of the arms and shoulders to push the equipment outward and pull it back with the help of shoulder press equipment. The lateral press of the equipment can exercise the strength of the middle bundle of the shoulders and stretch the muscles. The movement of the leaning dumbbell bird mainly exercises the posterior deltoid muscle of the shoulder, making the shoulder muscles more beautiful.

1. Shoulder press.

The shoulder press can be used in conjunction with shoulder exercises to strengthen and girth the deltoid muscles, making the muscles full and firm. This requires the use of fitness equipment, the body is standing in the middle of the shoulder press equipment, pushing and pulling the equipment up and down, with the help of shoulder force, the strength of the shoulder is stretched to the greatest extent.

2. Flat lifting on the side of the instrument.

The lateral lift of the machine can better exercise the middle bundle, so that the muscles of the shoulder and arm can be fully stretched and exercised. This movement requires pulling the device up from the back with one arm and slowly lowering it, using only the strength of the arms and shoulders, and not borrowing force from elsewhere.

3. Lean over the dumbbell bird.

The action of the leaning dumbbell flying bird mainly exercises the posterior deltoid muscle of the shoulder, adopts a half-squat posture, holds the dumbbell with both hands, puts the dumbbell on the ground vertically, puts it on both sides of the body, and slowly stretches it outward until it stretches outward to a straight line with the body, and then slowly lowers it.

Lean over the dumbbell to fly the bird in reverse, spread your legs naturally, bend your knees to keep your upper body at 45 degrees to the ground, and lift the dumbbell to both sides; Lean over and stretch your YW, bend your knees to keep your upper body at 45 degrees to the ground, clench your fist with your thumbs up, slide backwards from a Y-shape to the shape of W, and keep your mid-back tightened when you reach the back.

Step 1: Lean over the dumbbell to reverse the bird.

Step 2: Lean over and stretch.

The details of individual actions will be updated in the future.