Bodybuilding - a practical training method for shaping super wide shoulders

The shoulder is the " beam " of the human body . It has a decisive influence on the V -shaped porch of the whole body , the stretching, strength and momentum of the body, especially for the development of the entire back muscle group. In other words, the width of the shoulder determines the space in which the body develops laterally. The wider the space, the greater the potential for physical development, and the more you can excel.

First, the big weight bar, dumbbell press

This action can be said to be practicing shoulder "mother of action." The large weight forces the body's resistance structure into a mechanical triangle, which in turn stimulates the upper chest, upper back and lower leg.

First make 1 - 2 groups, each group of 15 - 20 warm-ups, and then enter the formal group. The weighting method was used, 12 times for each group , 10 times for the second group, and 8 times for the third group . If you are not afraid of heavy weight and have reached the intermediate training stage, you can try the ultimate weight. Each group is 3 - 4 times, and the second group is 1 - 3 times. It is recommended not to be less than 3 times. If the legs are trembling due to tension after putting down the dumbbells, you have done your best and the effect is very good! Do not exceed 2 groups, otherwise you will be overdone.

The standing body is easy to balance, and the weight of the waist and legs can be used when lifting the dumbbell to avoid shoulder injury. If the sitting position is used for the isolated shoulder, the weight should be adjusted accordingly, and the lower limit is 6 times, otherwise the shoulder joint is overburdened when lifting the dumbbell.

In training, I found that there is a difference between the barbell and the dumbbell: the dumbbell is a point support, the freedom of movement is greater, the roundness of the deltoid muscle is better, and it can be placed lower, breathing more fully and smoothly, right It is helpful to increase the circumference of the whole person. The barbell is held by both hands and forms a solid support surface with the body. It is easy to borrow the power of the upper back, but the inverted triangle effect on the image standard is excellent. So from a training perspective, the two exercises are alternated to get a full effect.

Second, the incremental (decrease) weight of the giant group

There are two methods: one is to increase the weight of the giant group, first put the dumbbells in the order of 4 weights, starting from the light weight, doing the side lift, such as doing 10 , 15 , 20 , 25 kg continuous test, the middle Do not rest, finish all weights for a giant group. The number is also high to low, 25 , 15 , 10 , and 8 times, respectively, and rest for 1 to 1 minute and a half, and then start the next giant group. According to personal ability, do 2 - 3 groups, the weight is also adjusted according to the training level. At the beginning, let the body have an adaptation process, you can do 3 heavyweights, and then gradually transition to 4 .

There is also a decrement method, which only needs to reverse the weight order, which is also 2 - 3 cycles. The caveat is that the shoulders must be active. Use a small weight, a number of times the vertical tension pull down to promote the shoulder and upper body heat and blood, you can also choose the right preparation activities. Because this practice requires extremely high shoulders, only high concentration and adequate preparation activities can avoid injuries. Junior trainers should not use it rashly.

Third, the front, middle and back of the shoulder muscles must be attached

The front, middle and back are all trained, and the shoulders will be strong and full. In the three muscles, the toe and the middle beam are generally more trained, and the back beam is easily ignored.

The special action of the bundle before training is the flat lifting before the dumbbells alternate. It is also a good training exercise to raise the elbow barbell rowing and push-ups on the shoulders. In addition, the deltoid toe can also be well exercised during the bench press.

In the training, there are mainly dumbbell side lifts, standing low-level pullers on the cross side and the single-arm low-level puller side lifts.
The rear bundle is mainly a flat-lifted or flat-lifted side of the dumbbell. It is worth mentioning that the sitting dumbbell rowing exercise is a good function to thicken the shoulder muscles, not only has a great stimulating effect on the posterior bundle of the deltoid muscle, but also on the muscle groups near the posterior bundle, such as the great round muscle and the small circle. The muscles and the infraspinatus muscle also have a good exercise effect. The development of these muscle groups can make the side and back of the shoulder and back look better. Practice is to sit on the end of the stool, the upper body leans forward, the chest is close to the thigh, and the arms are pulled back with force, so that the shoulder muscles are completely contracted. After a few seconds, the arms are stretched forward and downward to make the muscles fully stretch. Do not oversize so that the pull-up and lowering are more adequate. Each group is 10-12 times, and it is about 3 groups.

Fourth, other effective actions

In addition to the isolated movements of the muscles of the deltoid muscles, there are also some movements that have a good shoulder effect, such as a wide grip pull-up, a wide grip neck front (rear) puller pull-down.

No matter what training method, as long as it suits you and is effective, it is a good way for you. As long as you take the training seriously, learn as much as possible about bodybuilding science, and be good at thinking, summing up, and believing in training practice. You will have a super wide shoulder and physique like a champion.