Shoulder Muscle Exercises Questions, shoulder exercises movements

Barbell anterior cervical press (exercises anterior and middle deltoid tracts), posterior cervical press (posterior deltoid tract); dumbbell pair grip press (also called Arnold push); Weight-bearing shrugs, etc.

Shoulder exercises involve the shoulder press, which requires the use of shoulder press equipment to push the equipment outward and pull it back with the strength of the arms and shoulders. 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.

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, up and down the push-pull machine bridge material, with the help of shoulder force, the strength of the shoulder is stretched to the greatest extent.

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.

The action of leaning over the dumbbell bird mainly exercises the posterior deltoid muscle bundle 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 outward until it stretches outward to a straight line with the body, and then slowly lowers it.

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.

Shoulder-carrying swim bright joints are not wide and there are water mill bridges flat adduction activities.

Shoulder flexion: dumbbell (barbell) flat bench press, incline bench press, incline bench press, seated chest clamp.

Shoulder flexion: Dumbbell (barbell) front raise.

Shoulder adduction + horizontal flexion: gantry clamp chest, high pull-down.

Shoulder internal rotation: lat pulldown, pull-ups, shoulder abduction: dumbbell lateral raise.