How to practice wide shoulders? Many people want their shoulders to be wider, especially boys, which will make people feel more secure. Therefore, they must exercise in some way in their daily life. Let's share how to practice wide shoulders. Let's have a look.
Shoulder width 1 How to practice? First of all, warm up, because the shoulder is a fragile part, and it is easy to get hurt if you are not careful, so you must warm up. Do some turns or sit-ups, paying special attention to the pull-ups on the shoulders and waist.
Clean and jerk: the grip is slightly wider than that of the residents, and the bell is slowly lifted. When the cross frame exceeds the knee, pull the bell to the front of the neck with all your strength, pause for a few seconds and then straighten your arms. Regular weightlifting exercise can effectively strengthen the sports organs such as bones, tendons and ligaments, improve the functions of internal organs, especially the cardiovascular system and respiratory system, and at the same time, the functions of the central nervous system are also improved correspondingly during exercise.
Bow boating with load: Bow boating is the best way to increase the thickness of latissimus dorsi, and the main exercise is the latissimus dorsi in the middle. This action can thicken the back of all upper back muscles, deltoid muscles and trapezius muscles. The upper body should make an angle of 45 degrees with the ground, not 90 degrees. The movement should be complete and the bell should be pulled all the way to the abdomen. Let you pull the weight higher, and the increase of height makes the muscles contract more thoroughly.
Dumbbell shoulder press: It is recommended to use dumbbells in the range of 12- 15RM. This action is mainly to practice the whole deltoid muscle, and triceps can also be assisted. In addition, it should be noted that when lifting to the head, it must be close together, which can increase the contraction of muscles, and pay attention to the fact that both hands should be in the same plane.
Bend over and lift sideways: This action is mainly to exercise your posterior deltoid muscle, with your feet shoulder-width, stand firm, bend your hips, pay attention to keep your back straight, slowly lift your arms, reach your shoulders and slowly put them down along the original path. This action takes 15 as a cycle.
Sit on the barbell push: choose an armchair, with the whole back in complete contact with the backrest, elbows naturally separated, sit up straight with both hands holding the barbell on the back, and put the barbell on the upper chest with the forehand. Inhale, push the barbell vertically upward, and exhale after the action is completed.
Do this every shoulder training, which can mobilize almost all upper body muscles, including the whole deltoid muscle, pectoral muscle, trapezius muscle and part of latissimus dorsi muscle.
Arnold recommended+rowing upright. Do Arnold Push with dumbbells around 12RM, and immediately pick up the barbell of 12RM for vertical stroke. Finish the above group, rest for 60~90 seconds, and move on to the next group. * * * Four groups. Upright stroke with both hands can be wider, which will stimulate the middle bundle of deltoid muscle more.
How to practice the common sense of wide shoulders?
The human shoulder mainly includes deltoid, trapezius, supraspinatus, infraspinatus, teres major, teres minor and other muscles. Among them, deltoid muscle is divided into three bundles: front, middle and back, which is the most obvious muscle in the shoulder and plays an important role in the width of the shoulder. Therefore, reasonable deltoid exercise can completely widen your shoulders and improve your body shape quickly and effectively.
Exercise deltoid muscle
1, the straight arm side lift practitioner stands upright, looks forward, and holds the dumbbell with his arms drooping. When practicing, raise your hands straight through your side to a horizontal position. This action is mainly to develop the middle bundle muscle of deltoid muscle, generally doing 3 ~ 4 groups, each group doing 8 ~ 12 times. When practicing, the weight of dumbbells should be appropriate, and each group can only try 8 ~ 12 times.
2. The preparation for raising the straight arm horizontally is the same as above. When practicing, hold the dumbbell straight arm with both hands and lift it horizontally. After 2 ~ 3 seconds of static force, hold the dumbbell straight arm with both hands and lift it upward. This exercise can effectively develop the toe end of deltoid muscle, usually doing 3 ~ 4 groups, each group doing 8 ~ 12 times.
3. The practice of pushing back with neck width can be practiced by standing or sitting. Practitioners hold their chest out, look forward, hold the barbell wide with both hands, lift the barbell from the back of the neck along the pillow, and straighten their arms. This action can fully develop the anterior, middle and posterior deltoid muscles, generally doing 6 ~ 8 groups, each group doing 4 ~ 6 times.