How to train shoulder muscles, there are many training methods, and the training effect of shoulder muscle training method is very good, but many people don't know As for the training method of shoulder muscles, I believe someone still knows how to train shoulder muscles at home. So, how to train shoulder muscles at home? Is there any way? Let’s take a look below!
How to train shoulders at home Muscles
The main muscle group of the shoulder is the deltoid muscle, which is divided into three bundles: anterior, middle and posterior. Therefore, as long as you strengthen the front, middle and back muscles of the deltoid muscle, you can achieve the effect of wide shoulders. Front deltoid training methods: upright barbell front raise, upright dumbbell alternating front raise, upright rope front raise, upright barbell row, upright barbell shoulder press, seated Arnold shoulder press.
Medium deltoid training methods include upright dumbbell lateral raises, upright one-handed dumbbell lateral raises, upright rope one-handed lateral raises, side lying dumbbell lateral raises, and seated dumbbell shoulder presses. Rear deltoid training methods include bent-over dumbbell fly, seated bent-over dumbbell fly, prone dumbbell fly, bent-over rope lateral raise, seated barbell shoulder push-back, and bent-over barbell pull-up.
Methods and arrangements for shoulder training: The above exercises for training the shoulder deltoid muscles should be practiced twice a week. Do 3 to 5 groups of each movement, 12 to 15 in each group, and persist for 6 weeks. , you can clearly see the changes in your shoulders.
You need to pay attention when exercising. Many people may want to quickly exercise their shoulder muscles, so they suddenly increase the weight-bearing. This is very undesirable and must be done step by step.
What are the benefits of training shoulder muscles?
If you don’t train your shoulders well, no matter how much you exercise, they will look ugly! Strong shoulders are a necessity for a man’s sexy physique. Broad and round shoulders can not only make you look better Men become "clothes hangers", look better in clothes, and greatly improve upper limb strength, reducing the risk of injuries during training!
Round shoulders can enhance the separation of arms and shoulders, making the upper limbs look more powerful Feeling, brushed shoulders are perfect.
To avoid frozen shoulder, exercising our shoulders is also good for our necks and can prevent us from cervical spondylosis. The muscles in the shoulders increase, and the shoulders can be said to be a hub connecting the neck and lower body. There are also many acupuncture points and gods in the shoulder area.through. You can do some appropriate shoulder stretching during exercise, such as rotating your shoulders, abducting and stretching, and pulling your shoulders to achieve various actions you want to do. It’s great for your shoulders.
What should you pay attention to when training shoulder muscles?
1. Direct stimulation. Do various forms of lateral raises, all in a very isolated form. In principle, no borrowing of force is allowed. All the force is exerted by the shoulders first, and then the arms are used as tools to move the weight. This requires that the weight selection must be accurate and the movement control must be in place. Pay attention to try to avoid the involvement of the trapezius and upper back muscles when doing it.
2. Comprehensive stimulation. Doing various presses can stimulate the entire deltoid muscle. For example, barbells and dumbbells and equipment. When pushing, it is best to find a chair with a backrest. When people sit upright, they only use their shoulders to exert force, and their backs are not involved. At the same time, aim at the position of your shoulders, abduct your elbows as much as possible, and move at a constant speed.
3. Don’t neglect stretching before and after training. People with underdeveloped deltoid muscles generally lack flexibility in their shoulders and have a small range of muscle movement, making it difficult to exert accurate force and easily borrowing force from other parts.
4. The weaker the part, the harder it is to practice and the feeling will be worse. If we can't achieve the maximum stimulation in a certain movement despite our best efforts, then we can increase the stimulation by increasing the training volume. But having more sets doesn’t mean sacrificing the quality of your movements. If you can achieve good results with fewer sets and movements, that's definitely the best.