There is a way to adjust the shoulder collapse (willow shoulder) like others, but keep exercising.
Whether men or women want to become standard clothes hangers, they must first have a pair of broad and thin shoulders. If your figure is not up to standard, don't worry. Personal trainers who have been engaged for many years say that ordinary people can also enlarge shoulder muscles through specialized training of shoulder muscles to make up for the lack of shoulder stenosis.
The key to training shoulder health and beauty lies in grasping the key. 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.
The training methods that can exercise deltoid muscle quickly and effectively are as follows:
1. Dumbbell lift.
Look straight ahead and hang dumbbells with your arms naturally. Then the straight arms of both hands are lifted to the horizontal position through the side of the body, and repeated for 8- 12 times. Then, hold the dumbbell straight arm with both hands and lift it horizontally. After 2-3 seconds of static force, hold the dumbbell straight arm and lift it 8- 12 times.
2. Practice with your bare hands.
Push-ups are beneficial to the development of pectoralis major and deltoid muscles, and pull-ups are helpful to strengthen pectoralis major and latissimus dorsi. Pull-ups can also put the horizontal bar behind your head, so that you can get more exercise for your shoulder and back muscles.
In addition to the above two methods, we should also do some training that can enhance cardiopulmonary endurance, such as skipping rope, walking and swimming. During exercise, we should appropriately increase the food intake, especially the intake of staple food. We should eat it one hour before exercise and half an hour after exercise every day to ensure adequate heat supply and increase the body's absorption of nutrients.