A shoulder muscle training program creates broad shoulders
Any muscle exercise is not overnight, we want to exercise a perfect body part, it is best to set the training goal and training plan from the beginning. You have a better chance of success that way. The shoulder is the stable foundation for us to do sports, so today we will introduce a shoulder training plan for everyone, let’s go and have a look!
- Warm up rotator cuff muscles
2, rope surface pull 4*15
3, dumbbell side lift, 4*24~30 (decline group, each group generally arranges two weight gradiants, combined number of 24~30)
4, dumbbell with birds, 4* exhaustion (small weight, do exhaustion, generally like to lie on the stool to do)
5, pull machine (gantry) side lift, 4*15
6, (optional) dumbbell front horizontal lift, gantry front horizontal lift and so on any one of the front beam training
7, Smith barbell push shoulder 4*15
Rope face drawing
Key points of action:
1, the rope is fixed in the horizontal position above the chest, hold the rope, chest out, shoulders open back
2, when starting to pull, tighten the back of the shoulders, note that in this process you can do a shoulder rotation, the shape of the arm and shoulder at the peak contraction position should be like showing two heads.
Dumbbell side flat
Key points of action:
1, whether standing or sitting, to ensure that the body is stable is the premise, each hand with a suitable weight dumbbell, the body slightly forward. Standing posture can be two dumbbells close to the front of the body, so that the range of action is larger, sitting posture can be attached to the body so that two dumbbells close to the lower leg, but how to ensure that in the process of lifting the dumbbells does not because of the body upright and borrowing force, which requires a period of training after a certain sense and control of the deltoid muscle force can be achieved. So the initial position to complete the sitting dumbbell side lift is just to have the dumbbells at your sides.
2, the force to lift the dumbbell to both sides, in the process of slightly rotating the wrist, so that in the highest position of the initial position of the little finger is higher than the thumb, that is, like holding a kettle to pour water. The highest position, just a little higher than your shoulders. Then control the dumbbell slowly lowered to the starting position.
A dumbbell possessed a bird
- Sit on a dumbbell bench with your legs together and a dumbbell in each hand, so that the dumbbells of your hands touch at the back of your calves.
2, under the premise of ensuring the stability of the body trunk, lift the dumbbell to both sides of the body, while rotating the wrist so that the thumb is slightly lower than the little finger at the highest point, and the position of the dumbbell is slightly higher than the head. Then slowly lower the weight along the original trajectory to the starting position.
Flat front dumbbell
Key points of action:
1, standing posture, one dumbbell in each hand, starting position in the front of the body close to the front of the thigh rather than outside.
2, the front beam lift up the arm, the arm draws an arc, so that the position of the dumbbell is higher than the shoulder to the height of the head, in the process of lifting the arm can be closer to the middle, so that the hand holding the dumbbell at the highest point is facing the center of the forehead.
3, do not release the force below, control the slow down to the starting position.