My shoulders are very narrow, what kind of training and how do I contact to make my shoulders wider!

Everyone has a love for beauty, and everyone wants to have a healthy body and a perfect body. Broad shoulders are the standard for a healthy man's body shape, but for a variety of reasons, many young men have narrow shoulders or even slip shoulders. This not only affects the beauty of the body, but also causes a great psychological burden on many young men.

In fact, narrow shoulders can be improved by exercise. By carrying out special training of the shoulder muscles, the shoulder muscles can be enlarged to compensate for the lack of narrow shoulders.

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, a reasonable exercise of the deltoid muscles can quickly and effectively widen your shoulders and improve your 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 exercises, practice 2 or 3 times a week, and after a while, you will definitely get satisfactory results.

Consider your age first. If you are still in adolescence, you can do more horizontal bar pull-ups, which are simple and practical, and horizontal bars are generally available in schools.

If the age is past and the effect is not very obvious, give up.

Jeff teaches you how to widen your shoulders (super fast!). ）

Why? Shoulders are wider, wow.

1 All 1If you are still developing or have not yet reached the development stage, then you can promote the growth and development of bones through all exercises that require shoulder joint movement and chest expansion, and swimming is a better way.

2.If you have passed the growth period, then the bones can no longer grow, and the only way to achieve visual widening can be achieved by exercising the deltoid muscles to thicken the muscles. The following movements are all aimed at deltoid exercises.

Do push-ups or pull-ups.

Doing push-ups is the best way to go...

The size of the skeleton is natural and does not grow in size due to external reasons. If you want to make the skeleton bigger, you can only widen the shoulders, and it is the so-called deltoid muscle, which is divided into anterior bundle, middle bundle, and posterior bundle!

Here's how to work for the deltoid muscles (dumbbells at home for convenience):

Shoulder (deltoid).

1.Pressing: Mainly train the anterior, middle and posterior deltoid muscles.

Action: Sitting, holding the dumbbells at the side of the body, abducting the elbows, palms facing forward, pushing the dumbbells in an arc to the highest point, stopping for a while, and slowly controlling the dumbbells to restore according to the original route (arc).

2.Lateral raise: Mainly exercises the deltoid mid-bundle.

Action: Hold the dumbbell in both hands in front of the legs, lean forward slightly, bend the elbows slightly, lift the dumbbells to the sides to shoulder height, so that the deltoid muscle is in the "peak contraction" position, stop for a while, and then slowly restore the shoulder muscle control. It can also be done with one arm and rotated between two arms.

3.Leaning over and raising sideways: mainly exercises the deltoid posterior bundle.

Movement: Hold dumbbells in both hands, palms facing each other, bend your knees, stabilize your body, raise your arms to the sides, and then control slowly reset.

4.Shrug: Mainly work the trapezius muscles.

Action: Hold dumbbells in both hands and hang down to the side of the body, bend the knees slightly, lean forward slightly on the upper body, fully lift the shoulders, try the acromion to touch the earlobe, stop for a while, and then slowly control the restoration.