Shoulder training in the gym

With the development of the economy, people's living standards are constantly improving, and they pay more attention to their own body management. Gyms came into being and became an important place for daily recreation and exercise for many white-collar workers. In the gym, you can often see people sweating, some training their buttocks, some training their chests, and some reducing fat. Many men yearn for broad shoulders, but they don't know how to do it. So, how should they train their shoulders in the gym?

Build strong shoulders

The deltoid muscle of the shoulder is one of the muscles that widens the shoulders, and is divided into the anterior bundle, the posterior bundle, and the middle bundle. Let me introduce the exercise to connect the anterior deltoid muscles. The key points of the exercise are: stand with your feet shoulder-width apart, hold dumbbells, and lift them from bottom to top until they are at eye height, without moving other parts of the body, and only use the strength of your arms and shoulders.

Dumbbell lateral raise is a very important exercise for developing broad shoulders. Most professional bodybuilders love this exercise. Here are the key points of this exercise: hold the dumbbells in front of your body, bend your arms slightly, and use your shoulder muscles to raise your arms to both sides, until they are slightly higher than your shoulders. Concentrate and eliminate distractions.

Here is a very classic movement, the dumbbell press. This forced exercise is very helpful for widening the shoulders. Here are the key points of the movement: hold the dumbbells in both hands and sit on the training bench. The waist and back must be straight. Place the dumbbells on the upper side of the shoulders in a push-up posture, keeping the back straight while pushing out the dumbbells.

Let me introduce the movement of carrying barbell. It is very helpful for shoulders. Stand with your feet shoulder-width apart, carry the barbell with your hands, either with a narrow grip or a wide grip. Keep the rest of your body still, and keep your back and waist straight. Lift the barbell up to the chin.

If you want to develop your trapezius muscles, shrug is an essential movement. Hold heavy dumbbells in your hands, stand with your feet shoulder-width apart, and use your shoulder muscles to lift the dumbbells upwards. Keep your arms and other parts of your body still, and just shrug your shoulder muscles.

Pay attention to breathing coordination when doing muscle training. The reason for paying attention to breathing coordination is to allow the muscles to fully absorb oxygen and achieve the best effect. Set a feasible goal for yourself and stick to it for a long time. When you reach a standard, reward yourself and use incentives to stimulate your potential energy.

Precautions

Pay attention to protect yourself and be sure to wear protective gear during training.