When working out, do you train your shoulders? The shoulder deltoid is a small muscle group in the body, however, this muscle group still has a very big impact on the body shape. Some people have hunched shoulders due to a lack of attention, while others are genetically predestined to have a slouchy shoulder shape.
And fitness more training shoulder can strengthen the shoulder deltoid muscle, help you improve the problem of slippery shoulders, enhance the sense of shoulder line, improve their own physical temperament, make the girl's collarbone look better, enhance the charm of dressing, help men to build a good-looking inverted triangle body, reflect their own sense of power.
So, what is there to note about shoulder training? A few details to bear in mind.
1. The shoulder is made up of several small muscle groups, the anterior, middle and posterior deltoids are the main parts of the shoulder muscle groups, we should choose several movements to stimulate the shoulder muscle groups in all aspects, such as the flying bird, side planks, push-ups, front planks and other movements.
2, Our rotator cuff muscles are fragile and cannot withstand as much force as other muscle groups, therefore, it is suitable to choose small and medium weights for shoulder training, not large weights.
3, When doing shoulder training, we need to learn to feel the force of the target muscle group, keep the movement standard, feel the top injury, control the centrifugal speed and reduce the borrowing of other muscle groups in order to reduce the chance of injury and create a good looking shoulder line.
4, If there is an imbalance in the development of the shoulder muscle groups between the left and right sides, we can target the weaker side for intensive training, which will improve the imbalance in the development of the shoulder.
5、Before training the shoulders, we should warm up to activate the shoulder muscles and improve the flexibility of the rotator cuff muscles, so as to reduce the chance of injury.
Here is a set of training movements for the shoulder deltoids, so that the muscle groups can feel the feeling of blood congestion, hurry up and follow the practice!
Movement 1: Seated dumbbell push-ups 10-12 times, 3-4 sets of repetitions
Target muscle groups: anterior deltoid, middle deltoid
Movement 2: Standing Rope Front Raises 10-12 reps, 3-4 sets of repetitions
Target muscle group: anterior deltoid
Movement 3: Seated dumbbell lateral raises 10-12 reps, 3-4 sets
Target muscle group: Middle deltoid
Movement 4: Dumbbell pull-up 10-12 reps, 3-4 sets
Target muscle group: Posterior deltoid bundle
Movement 5: Supine rope lateral raises 10-12 reps, 3-4 sets
Target muscle group: Middle deltoid
Movement 6: Seated reverse dips 10-12 reps, 3-4 sets
Target muscle group: Posterior deltoid bundle
