People with narrow shoulders can exercise which muscles can be wider

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.

Hello, there are several ways to practice shoulder width 120 times before the barbell: the body stands naturally on the ground, the middle grip distance is holding the barbell bar, and naturally sinks to the starting position, pay attention to the starting position, the barbell should not be close to the thigh, you need to use both hands to support it.

2.The dumbbell is bent over and raised sideways 20 times, with the feet apart and about 90°; Hold dumbbells with both hands facing each other; Elbows are slightly bent and arms are perpendicular to the ground. Stretch your arms to the sides and rotate your arms so that your elbows are facing down, and your shoulders are exerting force, imagining your arms moving as a whole with the dumbbells.

3.Row the barbell upright 20 times, hold your hands slightly narrower than the width of your shoulders, keep your back straight, bend your elbows slightly and lift the barbell up with force on both sides of your shoulders, and lift your elbows up and outward. The barbell is held close to the torso with the elbow above the forearm until the bar can touch the chin or slightly lower than the chin, and then lowered back into place at a slow and uniform speed.

4.Raise the dumbbell sideways 20 times, hold the dumbbell in each hand, place it at the side of the body, sink the shoulder joint, and lift the dumbbell until the elbow joint is the same height as the shoulders. With the shoulders as the axis, imagine that the whole arm is a whole with the dumbbells, and the arms are slowly closed inwards instead of falling down as you do a circular motion.

Summary. Hello dear! 1.

Pull strength: Use dumbbells or medicine balls to pull strength to help build shoulder muscles. When pulling strength against a wall, you can place the dumbbell on your shoulders and pull it towards your body with both hands.

2.Push power: Use dumbbells or medicine balls to push to help build shoulder muscles.

To push the force, you can place the dumbbell on your shoulders and push it away with both hands. 3.Push-ups:

Push-ups build strength and endurance in the shoulder muscles. When doing push-ups, keep your shoulder muscles tight and slowly move your body forward until your arms are fully extended. 4.

Shoulder Rotation: Grasp the handle of a chair with both hands and rotate the shoulders to build strength and endurance in your shoulder muscles.

Hello dear! 1.Pull Force:

Use dumbbells or medicine balls to pull strength to help build shoulder muscles. To pull against a wall, place the dumbbell on your shoulders and use both hands to pull it towards your body. 2.

Push power: Use dumbbells or medicine balls to push to help build shoulder muscles. To push the force, you can place the dumbbell on your shoulders and push it away with both hands.

3.Push-ups: Push-ups build strength and endurance in the shoulder muscles.

When doing push-ups, keep your shoulder muscles tight, and then slowly move your body forward until your arms are fully extended. 4.Shoulder turn:

Grab the handle of a chair with both hands and rotate your shoulders to build strength and endurance in your shoulder muscles.

Pay attention to stretching and relaxation after exercise.

Action 1Gantry Reverse Flying Bird 6 152Leaning over dumbbell flying bird 5 153

Instrument: Sitting Position: Shoulder Press: 4 (4-6) + 3 Sets of Decreasing Super Set 4Seated front raise 4 12 + seated front raise and dumbbell front raise combination action 4 sets of 5Dumbbell side lift 5 12+3 group super group attention continues to update, we will see you in the next issue

Practice chest expansion, lift more weighty things, and spread your hands to the side, such as lifting dumbbells, so that your shoulders are extended horizontally.

I retired from the army.

Tell you the most effective way.

Play single parallel bars, play pull-ups on the horizontal bar, do not backhand, hold the bar with the forehand, and then play the crunch on the parallel bars to play on the arm, and push-ups on the swing bar.

Play for half a year and see immediate results.

How to practice shoulder width is introduced as follows:

Widening your shoulders can be: jerks, heavy bent rows, dumbbell shoulder presses.

1. Jerk: The jerk is a weightlifting action, the athlete uses a grip distance slightly wider than the width of the shoulders, slowly lifts the barbell, when the barbell crosses the knee, the whole body pulls the barbell to the front of the neck, and then quickly pushes the barbell to the top of the head, and straightens the arms, and finally stands firmly. The clean and jerk is an important movement in weightlifting competitions that requires a combination of strength, speed, and technique.

They can help increase muscle strength and quality and improve the functionality of the body.

2. Leaning over rowing with heavy weight: Bending over rowing is an important training action to increase the thickness of the latissimus dorsi. The athlete bends over, holds the barbell, uses their back muscles to pull the bar near the abdomen, and slowly lowers it.

This move focuses on the latissimus and trapezius muscles in the back, which helps to build a strong upper back and shoulder line. When performing these movements, make sure to use the appropriate weights and correct posture to ensure the effectiveness and safety of the training.

3. Dumbbell shoulder press: This is a common movement to exercise the deltoid muscles of the shoulder. This is a common exercise in strength training in which the athlete sits on a stool, holds the dumbbells, pushes the dumbbells up to the top of their head, and fully straightens their arms before slowly lowering the dumbbells.

This move builds strength and stability in the shoulders, helping to build a strong shoulder line.

It is good to widen the shoulders.

Broad shoulders can make the proportions of the upper body more coordinated and balanced, giving the overall look more robust and appealing. Broadening your shoulders involves multiple muscle groups, such as latissimus dorsi, deltoid, etc., and the strengthening of these muscles can improve the strength of the upper body. Broad shoulders can make the body posture more erect, improve poor posture problems, and reduce pressure on the back and neck.

Strong shoulders are very important for the motor functions in the menire of daily life, such as carrying heavy objects, lifting objects, and performing various sports activities.

Strengthening the muscles around the shoulder can increase the stability of the shoulder joint and reduce the risk of shoulder injury. Training with large muscle groups increases the body's muscle mass, which increases the basal metabolic rate and helps burn more calories. Having strong and broad shoulders can boost one's image and self-confidence, as well as increase one's self-esteem.