A lot of friends like to practice shoulders for a simple reason! No one likes to have narrow shoulders, but maybe many people know that it is more lateral lift, but it is more than that. You need more angles to stimulate the deltoid muscle, Can become thicker, wider and better-looking.
You may have realized it, but the shoulder is a very complex joint in the human body structure, and it needs to add a variety of motion ranges. So what we have to do is to be smartTo exercise, the key to shoulder training is to cover all angles through press, bird, and isolated movements.
This action can improve the aesthetics of the deltoid muscle. More importantly, this keeps the shoulders healthy and functioning properly. Shoulder injuries are often associated with overuse and compensation for weaker peripheral muscles. Therefore, the plan we brought today takes into account the development of the size and strength at the same time.
While exercising the shoulders, the plan also added two abdominal muscle exercises to finish.
Shoulder Training Plan
Number of training exercise setsstrong>
Sitting dumbbell leg lift 3 12-15
Sitting leaning bird 3 12-15
Alternate dumbbell front flat lift 3 12-15
Upright barbell rowing 3 12-15p>
Standing barbell back press 3 12-15
Dumbbell shrug 3 12-15
Dangling leg raise 3 12-15
Overhead spike 3 12-15
Sitting dumbbell press
Keep your lower back neutral Position, sit upright. Your elbows only need to be slightly lower than the shoulder joint when lowering to the bottom of the movement, so as to ensure the tension on the deltoid muscle.
Bent over the bird
While leaning over, keep the core tight and the upper back and torso as stable as possible. Hands Bend your elbows slightly to move the dumbbells to both sides while squeezing the upper back and the back deltoid muscles.
For those with upper back pain, the sitting position may be more suitable They, put their chests on their knees, or leaned over using an upward rampThe posture to do it.
Before dumbbell flat lift
Stand straight for maximumAvoid letting your shoulders rotate forward. When doing alternate movements, it is easy to take advantage of the force, so keep your torso as tight as possible. You can do one side and then the other side, or do it with both hands.
From beginning to end, your elbows should be slightly bent, and your palms should always face down.
Straight bar upright rowing
If you don’t know the right way, this Movements can put your shoulders at risk. Keep your back straight and tighten your shoulder blades back to keep you in the safest posture.
Hold the barbell, Close to your body, use a medium weight that allows you to lift your elbows over your shoulder joints.
Behind the neck barbell press
Tighten the core, push up the weight until the elbows are straight, then return to the starting position, keeping control at all times.
Do not bend your elbows throughout this movement. Lift only your shoulders and make sure to maintain an upright posture throughout . Pause for one second when the peak shrinks, then lower the weight.
Take a deep breath and tighten the core before starting this exercise. Don’t lift and lower your legs. Shake your body back and forth.
If this action is too difficult for you, don’t use weights. Make sure that each set can be completed 12-15 repetitions. If you want to increase the difficulty of the action, try to keep your legs straight and not bend your knees.
This action Contains a little aerobic element, which is ideal for finishing moves. Stand up straight and lift the ball over your head. Bend your knees when you hit the ball on the ground. Keep a wide stance and aim between your legs. Don’t worry that the ball will get farther and farther.
If you keep a constant tempo, everything will become easier. Complete this exercise as quickly as possible, and don’t Sacrifice action form.
There are so many shoulder exercises. Have you remembered it? This is a method verified by masters, if you try to follow along, you may have unprecedented gains.