I believe that many fitness people are familiar with shoulder training. Exercising the shoulders not only strengthens the shoulder muscles and makes the body line more attractive, but also effectively changes the width of the shoulders, which can play a role in dressing and shaping for men, in addition to practicing the shoulders can also improve the problem of hunchback, so that the image of individuals can be effectively enhanced. However, there are some important points to note when training shoulder muscles. If you master them well, you can get twice the result with half the effort for shoulder muscle growth.
Shoulder muscle training points
Shoulders are directly connected to the arms, back and chest muscles, so practicing the shoulders can give the upper body muscles a good workout.
1、Low to medium load
Compared to other muscle groups, the strength of the shoulder is limited, and it is not one of the three major muscle groups of the human body, so the energy it can carry is also limited.
The human body usually uses barbells or dumbbells when training the three major muscle groups, the chest, back and legs, and the weights are generally higher. And in the exercise shoulder can not blindly pile up weight, should be based on the specific circumstances of the practitioner to choose a low to medium load-based training mode.
2、Multi-directional exercises
The shoulder muscles mainly refer to the deltoid muscle, and the deltoid muscle includes the upper bundle, middle bundle and lower bundle, so when practicing the shoulder muscles, you must target them separately, so as to better stimulate the growth of the deltoid muscle and make the shoulder muscles become wide and thick.
3、Full stretching after shoulder exercises
After the shoulder muscle group exercise, you must do a good stretching exercise to make the muscles fully relaxed. Stretching can also eliminate the lactic acid produced during the training process in time to facilitate better muscle growth and shaping.
Several ways and means to exercise shoulder muscles
The shoulder muscles are usually weighted with dumbbells, which can better stimulate the effect, but the dumbbells held should not be too heavy, too much load will damage the shoulder muscles.
1、Dumbbell side planks
The dumbbell side planks are a great way to exercise the shoulder muscles, and also stimulate the biceps and triceps of the arms.
The specific exercises: the body stands naturally, feet apart and shoulder width, arms perpendicular to the ground, holding a dumbbell in each hand, using the strength of the arms and shoulders to lift the dumbbell to the side up slowly, lift to the highest point when held for a second, and then restore the establishment of a correct posture.
The exercise note: In the process of doing this action, you should try to maintain the stability of the upper body, because the side planks, so it can be a good exercise to the upper part of the shoulder bundle.
2、Dumbbell alternate supination
The dumbbell alternate overhead lift is also to stimulate the shoulder muscles by overcoming the gravity of the dumbbell, which can effectively exercise the middle bundle of the deltoid.
The specific exercises: in the premise of the body standing, each hand holds a dumbbell, both arms bent, the dumbbell to the height of the shoulder, using the strength of the arms and shoulders deltoid muscle will alternately lift the dumbbell, when lifting to the highest point, hold a certain amount of time, and then slowly drop.
The exercise note: The dumbbell alternate overhead movement is mainly to practice the shoulder muscles, so in the process of lifting, in addition to the active arm force, the practitioner should also be able to actively use the muscle group strength of the shoulder.
3、Standing rope straight arm press
The straight arm press can help to shape the shoulder muscles and stimulate the lower deltoid muscle at the same time.
The specific exercises:The human body faces the shoulder training machine, the left foot is in front, the right foot is behind, the left hand climbs in the handle of the equipment, the right hand grabs the end of the rope, while keeping the straight arm state, then use the shoulder and arm strength to do the rope downward pressure exercise.
The exercise note: In the process of doing this action, you should always keep your arms straight, left and right hands can take turns alternately.
4、Dumbbell shoulder wrap
Dumbbell shoulder wraps can be used for the upper, middle and lower shoulder bundles and can also help the shoulder muscles grow.
The specific exercises:Open your feet shoulder-width apart, lift your chest and back, hold a dumbbell in each hand, open both arms to the sides, and do clockwise and counterclockwise wraps with the shoulder joint as the axis.
The exercise note: In the process of doing this movement, the speed should not be too fast, to fully appreciate the feeling of the shoulder being pulled.
While exercising the shoulder muscles, you should not use higher weights like the way you train the large muscle groups, but should mainly use low and medium loads, and also take into account the different parts of the shoulder deltoids, using a multi-directional exercise, and after the shoulder training, you should do a good stretching exercise, so that the shoulder can return to its normal state as soon as possible.
