How to work shoulder muscles with dumbbells, how to work shoulder muscles with dumbbells?

1. First of all, it is necessary to be clear what shoulder muscles include: trapezius muscles, deltoid muscles (front, middle and back three bundles).

2. Trapezius exercise method: Stand and shrug with dumbbells in both hands, pay attention to the way of force (do not shrink your head), and completely rely on the strength of the trapezius muscle to pull your arms. Three sets at a time, about 20 in each group (adjust the weight of dumbbells according to your own situation).

3. Deltoid muscle exercise methods: standing forward raise, sitting press, side press before the middle bundle; Lean over the bird to exercise the back bunch. Three sets of 10-12 per group of each movement.

1. Run. Running 2,000-5,000 meters every day can greatly improve the body's cardiopulmonary function tolerance. At the same time, it can exercise the muscle groups of the whole body, which is the basis for quickly training the bodybuilding muscles.

2. Standing long jump.

Standing long jump day is divided into 3 groups in the morning, noon and evening. Doing 25-50 pieces per group is the fastest way to train the leg muscles and lengthen the muscles of the whole body.

3. Push-ups.

Push-ups are suitable for friends who have a certain strength base, and each time you do it, you should try to straighten your body as much as possible. In particular, the legs and waist should not be bent, do at least 1 set of 20-50 pieces per day. It's a great way to build muscle and strength in your arms.

4. Sit-ups.

Sit-ups are one of the common ways to train your abs and don't take up space. It is also very suitable for doing at home, and it is recommended to do more than 30 sit-ups at a time.

5. Dumbbells. Friends who want to exercise their biceps can try dumbbells, which are lifted by the arm. Strengthen local muscles, at least 50 at a time. in order to effectively strengthen the shape of the muscles.

6. Swimming. If you know how to swim, you might as well try to swim a few laps of the indoor pool every day. Swimming is more effective and faster than running to build muscles, and the muscles will be more slender and beautiful.

1.Keep your feet shoulder-width apart, head up and chest up, hold dumbbells in your hands and hang naturally at your sides or in front of you, and bend your hands slightly at your elbows.

2.Hold your shoulders up from both sides outwards and upwards until they are at shoulder level or slightly higher, then stay for a moment and return the way you came. Always keep your shoulders strained and don't relax.

1.Keep your feet shoulder-width apart, head up and chest up, hold dumbbells in your hands and hang naturally at your sides or in front of you, and bend your hands slightly at your elbows.

2.With your hands slightly bent at the elbow joints and the front of the deltoid muscles forced, lift the dumbbells outward, upward, and inward from the front of the body until they are at shoulder level or slightly higher. Always keep your shoulders strained and don't relax.

With your feet shoulder-width apart, your knees slightly bent, your upper body and hips leaning forward, your chest and waist straight, keeping your neck and torso level, and holding dumbbells in front of you.

2.Relax your arms and exert force at the back of your shoulders so that your upper arms are lifted outwards and upwards until you know they are at shoulder level, and then return the way you came.

1.Keep your feet shoulder-width apart, your body upright, and your head up. Hold the dumbbell in both hands and hang it in front of your body, palms facing inward.

2.Shoulder force so that the arm is lifted up in front of the body until the upper arm is at shoulder level or slightly higher than the shoulder.

3.At the highest point, the dumbbell should be in the position below the collarbone in front of the chest. Stop for a short time and return the way you came.

Fly the bird in a standing or seated position.

Stretch out your hands on both sides in a line, lift the dumbbell and spin, clockwise and counterclockwise!

Raise your hands horizontally to the sides! Shoulder parallel!

Be careful not to bend over!

Others are towards the chest, you can go back and forth in the direction of the shoulder.

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: Holding dumbbells in both hands and hanging down to the side, the knees are slightly bent, the upper body is slightly leaning forward, the shoulders are fully raised, the acromion is tentacle to slow down, the quarrel is stopped for a while, and then the control is slowly restored.