The width and thickness of the shoulders are a sign of a strong man. How to have broad and strong shoulders, here, you can do it with a pair of dumbbells!
The shoulder muscles include the deltoid muscles (front deltoid, middle deltoid, and rear deltoid), trapezius and part of the upper chest muscles. Exercises for the shoulders are usually equivalent to exercises for the deltoid muscles, because the deltoid muscles are toned The degree determines the width and thickness of the shoulder. This does not mean that the exercise of other muscle parts of the shoulder is ignored, but that other muscles must be involved in the exercise through the exercise method of the deltoid muscle (ie, compound training movements). , the effect is very obvious, and at the same time, the shoulder muscles can develop more harmoniously. At the intermediate stage of dumbbell fitness, perform isolated training movements on a single auxiliary muscle to strengthen it.
The classic dumbbell shoulder exercises mainly include seated dumbbell press, prone lateral raise, dumbbell front raise and standing dumbbell lateral raise.
1. As a compound training action, the seated dumbbell press is a must-do exercise for shoulder exercises. It strengthens the middle deltoid muscles and exercises the entire shoulder. At the same time, it involves many muscle groups in the body to achieve coordinated development of the body.
2. The prone dumbbell lateral raise has an obvious effect on the rear deltoid muscles, and the movement is difficult. Pay attention to the accuracy of the movement during the training process.
3. Standing dumbbell lateral raises exercise the middle deltoid muscles, which is an important reflection of shoulder width.
4. Dumbbell front raises mainly strengthen the front deltoid muscles, which is an important manifestation of shoulder thickness. During the movement, keep your body balanced and do not use inertia to exert force.
For shoulder exercise, perform it 3 times a week (once every other day), perform 2-3 movements each time, and perform 3-4 groups of 10-12RM for each movement to failure.
Before exercising, make adequate preparatory activities. As your strength increases, constantly adjust the weight of the dumbbells to re-achieve deep stimulation of the shoulder muscles. Generally, there will be obvious results after 3 months of fitness.