Methods 1: Strength training.
1, do side lift training. To train shoulder muscles, it is a good way to do side lifts with dumbbells. Start with the lighter dumbbells first, and then practice the heavy ones after you have a certain strength. When doing this exercise, put your arms at your sides and hold a dumbbell in each hand.
Then, lift the dumbbell to shoulder height.
Do 3 groups, each group repeats 6- 10 times.
2. Row upright with a wide barbell. Upright rowing is also very effective in shaping broad shoulders. Straight row with a wide barbell, exercise the muscles on both sides of the shoulder, and it is easier to widen the shoulder. Grab the barbell. Hold the barbell with both hands, pull the barbell up and down with the strength of your shoulders, and finally put down the barbell.
You can also row vertically with dumbbells. Stand on one side of the fitness stool and kneel on the stool. Then, put the hand on the same side of the body on the fitness stool, and grab the dumbbell with the other hand. Raise the dumbbell and put your elbows behind your back.
Do 3 groups, each group repeats 6- 10 times, or try to do it until it can't be done.
3, deltoid posterior bundle stretching. Exercising the posterior bundle of deltoid muscle can also widen the shoulders. It's similar to exercising the middle bundle of deltoid muscle, except that you have to bend over when exercising. Bend down so that your back is parallel to the ground.
Hold a dumbbell in each hand, practice with a light dumbbell first, and then switch to a medium weight. Dumbbells should not be too heavy, otherwise they can't be lifted several times.
Then, lift the dumbbells from your sides until they are almost in line with your back.
Do 3 groups on each side, and each group repeats 8- 10 times.
4, practice deltoid toe stretching. There is also deltoid muscle in front of the shoulder, which can be exercised by stretching the toes of deltoid muscle. Spread your feet shoulder-width apart and hold a dumbbell in each hand. At first, put your hands close to your body, and then lift the dumbbell to the front position.
Lift the dumbbell to shoulder height, then start to lower it slowly and return to the starting position.
Do 3 groups on each side, and each group repeats 8- 10 times.
5, over-recommended. Pushing the barbell over your head also helps to strengthen your shoulder muscles and make your shoulders look wider. Spread your feet shoulder-width apart and hold a dumbbell in each hand. When doing this set of movements, first raise the dumbbell above your head, and then slowly put it down.
Do 3 groups, each group repeats 8- 10 times.
6, wide grip pull-ups. If you want to exercise with your own weight, you can do pull-ups, which is very good. Doing pull-ups can exercise shoulder muscles, as well as arm and back muscles. Wide grip helps to strengthen shoulder exercise. Hands slightly wider than shoulders, grab the pull-ups. Then, pull up your weight and make your chin as high as the coach. Do as much as possible.
When doing pull-ups, if you don't meet the standard at first, you can use other equipment to help you practice. Most gyms have such assistive devices. These devices use their own weight to offset some of your weight, so it will be easier to do pull-ups.
7. Do bending push-ups. Push-ups can also exercise the upper body and core muscles by weight. However, doing flexion push-ups can better target shoulder muscles. When doing bending and push-ups, you should have a weight-lifting bed or a solid stool. Do push-ups in front of the weight-lifting bed or stool, and then lift your feet and put them on the chair.
Push your hands hard, move your upper body to the back stool, and bend over, which is similar to handstand, except that your feet are placed on the weightlifting bed or stool. The waist of the body began to bend.
Bend your elbow and keep your face close to the ground. When you are close to the ground, lift your body with your elbow.
Do 3 groups, 8- 10 times in each group.
You must be careful when doing this kind of exercise, because if you can't hold your hand or your center of gravity is off-center, even if it is only 1 sec, your neck and spine may be injured.
Method 2: change clothes.
1. Wear clothes with shoulder pads. If your shoulders are narrow, it's a good idea to wear clothes with shoulder pads. Generally, jackets and jackets have shoulder pads. Thick sweaters with padded shoulders can also show shoulder width. Don't make the shoulder pads too thick, or they will be too obvious.
2. Choose clothes that suit you. Loose clothes will make your shoulders look narrower. You'd better not wear such clothes. Instead, choose clothes that suit you, such as jeans and shirts. Dressing at the waist is particularly important, because it can help you shape a V-shaped figure, so that your shoulders will look very wide.
3. Wear clothes with horizontal stripes. There are horizontal stripes on the chest and shoulders to make the shoulders look wider. When wearing a sweater, wear a sweater with one or two stripes on the chest and/or shoulders.
4. Choose a white shirt. White can make shoulders look wider and upper body look bigger. Wear a white shirt and T-shirt to see if your shoulders are wide.
5. Put on more clothes. Wearing more clothes in winter can also make your shoulders look wider. Wear a sweater over a long-sleeved shirt or a T-shirt over a Waffle shirt. You can wear two more T-shirts in winter to create this effect. However, don't leak the collar or sleeve of the shirt inside, or it will look weird. Cover the collars or sleeves of these clothes with a loose shirt.
Method 3: change your lifestyle.
1. If you get fat, go to lose weight. Waist fat will make shoulders look narrow. Exercise shoulder muscles to reduce waist circumference while losing weight. This helps to shape a V-shaped figure and make the shoulders look wider. In order to lose weight, you should reduce the total calorie intake, which means that you consume less calories than you do. Try to record your diet, determine how many calories you consume, and reduce your intake as needed.
Vegetables such as mung beans, broccoli, peppers and zucchini do not contain starch. Eating more of these vegetables helps to reduce the total calorie intake. You can also use lean protein instead of fat protein, such as skinless chicken, turkey burger, tofu, eggs and so on.
2. Stand up straight. Correct posture can make people look thinner, and at the same time, shoulders look powerful. Stand up straight, hold out your chest and pull out your back, so that your shoulders will look wider. Stick a note on your desk or set an alarm clock on your mobile phone to remind yourself to stand correctly every day.
3. Build self-confidence. Self-confidence will change the way others think of you. Confidence can also make you feel good about yourself. If you lack self-confidence, try to build self-confidence and make yourself look confident and feel that you are the best. Write a letter to yourself from the perspective of someone who really cares about you and wants to give you confidence. What advice will the "experts" give you? What are your advantages? After writing the letter, read it once a day to help you build your confidence.
Warning before making a fitness plan, it is recommended to consult a doctor.