How should shoulder muscles be trained?

Girls all want to find a boy who can give them a sense of security. If a boy is thin and weak, it usually gives people the impression that he is not strong at all. Do you know what the reason is that those stars can make their fans scream? Not only do they have handsome faces but they also have strong muscles. Aren’t you envious of such a strong physique? Do you want to know how to exercise your arm muscles to give your loved one a sense of security?

The human shoulder mainly includes the deltoid, trapezius, supraspinatus, infraspinatus, teres major, teres minor and other muscles. Among them, the deltoid muscle is divided into three bundles: anterior, middle and posterior. It is the most obvious muscle in the shoulder and plays an important role in the width of the shoulder. Therefore, proper deltoid muscle training can quickly and effectively widen your shoulders and improve your body shape.

The straight-arm lateral raise practitioner stands upright, looks forward, holds dumbbells with arms hanging down. When practicing, raise your arms straight up by the sides of your body to a horizontal position. This movement mainly develops the middle bundle of deltoid muscles. It is usually performed in 3 to 4 sets, with 8 to 12 times in each set. When practicing, the weight of the dumbbells should be appropriate, so that you can only do 8 to 12 times in each set.

The preparatory movements for the exercise of raising your arms straight in front of you and then upwards are the same as above. When practicing, hold the dumbbells with both hands and raise them horizontally in front of you with straight arms. After exerting force statically for 2 to 3 seconds, hold the dumbbells with both hands and raise them upward with straight arms. This exercise can effectively develop the anterior deltoid muscle. It is usually performed in 3 to 4 sets, with 8 to 12 times in each set.

The wide-grip push-behind-the-neck exercise can be performed in a standing or sitting position. The practitioner should keep his chest out, look forward, hold the barbell with both hands wide open, and lift the barbell from behind the neck along the occipital bone with arms straight. This movement can fully develop the front, middle and back bundles of the deltoid muscle. It is usually performed in 6 to 8 sets, with 4 to 6 times in each set.

Seated Shoulder Press Exercise

Exercise area: Anterior deltoid. Key points: Place your feet flat on the ground, just below your knees; keep your spine straight and your abdomen tight; do not arch your lower back when raising your arms, and keep your spine fixed.

If you want to have strong arms, then you can practice according to the above methods. I believe that after a period of time you will also have enviable muscles. During the practice, everyone must pay attention to the standard movements and precautions. At the same time, don't be too eager for progress. You must take it step by step. There is no quick way, so friends who want to exercise their shoulder muscles must persist.