For those who have just started working out, every time they go to the gym, they only practice their pectoral muscles and abdomen, but rarely practice their shoulders, in fact, they don't know that even if you practice your chest and abdomen, without a good shoulder, all is in vain.
In the bodybuilding competition, the shoulders carry half of the score, broad shoulders and thin waist is the most standard bodybuilding competition, for us regular people, practice good shoulders, we can hold up the clothes, to make you look more robust, more attractive!
The importance of shoulder training.
(1) through the shoulder training, our body type will look more exquisite, it can effectively improve the problem of narrow shoulders, especially the head show big partners, only the shoulder training wide, the whole proportion of the body will be more coordinated and good-looking, and the shoulder and arm connected together, through training, it can help trim the overall line of the arm, so that the whole arm looks more stout, more power.
(2) shoulders have an important position in the upper body muscle groups, it is an important power pivot point, we do many movements with the participation of the shoulders, when the shoulder muscles are weak it will affect the training of other parts, therefore, improve the shoulder training is also to improve the overall quality of the body.
The structure of shoulder muscles.
The shoulder muscles, also known as the deltoid muscle, are divided into three parts, the anterior bundle, the middle bundle and the posterior bundle. In our daily life, the anterior bundle is the most frequently used for training, the middle bundle has the largest area, while the posterior bundle is the weakest area for many people, because it is on the upper sides of our back and is most easily ignored in training.
When it comes to shoulder training, many people will say dumbbell flying bird, reverse butterfly machine, dumbbell side planks, barbell lifts and other movements, but today we talk about these 3 movements, only need a pair of dumbbells can be done, home training, this is the best way.
Action 1: Seated dumbbell push-ups
Sitting dumbbell push-up is the most basic action to train the shoulders, but also the most commonly used action, it is divided into a standing position and sitting position, we are today to sit mainly.
Sitting on a flat bench, feet naturally open, legs stabilized, hips and upper back as far as possible against the back of the bench, chest and abdomen, holding dumbbells in each hand on either side of the head, palms facing forward, keeping the size of the arms at an angle of 90°, elbows slightly inside the buckle, in order to reduce shoulder pressure. Inhale, push the dumbbells up from both sides of the body, fist eyes opposite each other, intersecting directly above the head, remember not to touch each other when the dumbbells are pushed up, then inhale and then fall, and so on repeatedly.
Cautions.
(1) sitting push-up body to lean on the back of the bench
(2) when pushing the dumbbell, the dumbbell and the body in the same plane
(3) pushing only the arms to move, the rest of the body remains fixed
(4) pushing to tighten the shoulder blades, shoulders down, stretching the chest, large arms on both sides of the body to open as much as possible, small arms perpendicular to the ground, to keep the shoulder blades tightened under the premise of pushing to the top, put down as much as possible to fall lower.
Action 2: Dumbbell side planks
Dumbbell side planks on the deltoid overall training stimulation is very deep, it has a great feature is not to train other parts, not easy to borrow.
First of all, the body stands naturally, each hand holding dumbbells vertically on both sides of the body, keep your back straight, elbows slightly curved when lifting, inhale, hands simultaneously to the upper sides of the dumbbells to the horizontal position of the shoulders, keep the peak contraction, exhale, slowly fall down, return to the initial state.
Cautions.
(1) do not completely straighten the arms when lifting flat, slightly curved can be
(2) fixed trajectory, dumbbells do not put low
(3) keep the peak contraction when lifting to the highest point
(4) dumbbells should not be too heavy, choose a light weight, high number of training methods for continuous stimulation.
Action 3: Prone dumbbell flying bird
This action is a great stimulus to the posterior deltoid muscle bundle, but also exercise to the rhomboid and oblique muscles in the middle, these small muscle groups are difficult to practice to our usual parts.
Stand with your feet apart, shoulder-width apart, bend over, keep your back parallel to the ground, legs slightly bent, so that the lower back is not stretched, hands holding dumbbells flying up to the sides until the upper arms are parallel to the back, a short pause, and then fall, and then repeat the next group.
Cautions.
(1) bend over parallel to the ground, do not bend and arch your back
(2) dumbbells fly up with the target muscle force, do not borrow force
(3) dumbbell weight should not be too large, otherwise it will lead to substandard movements
The above are 3 moves to train your shoulders with dumbbells, remember to stretch and relax after each practice, so that the muscles can get more adequate rest.
The full shoulders not only make the body more upright, but also make the arm line more beautiful. Men's shoulder training can make you look stronger and more powerful, and girls' shoulder training can enhance your temperament and make your body more exquisite.