In other words, no part of the body is always moving like a shoulder . Whether it is for the chest, the back or some other parts will involve the deltoid muscle more or less.
At the same time, the joints of the shoulders are easily injured. No matter how careful you will cause certain sports injuries, it will naturally require correct guidance. Under the premise of increasing the amount of exercise and improving the fitness effect, you can ensure that your joints can recover enough time.
Let your workout upgrade
Compared with the beginner's exercise, the higher level of shoulder exercise has greater exercise intensity and more varied movement patterns.
In general, a set of exercise methods will gradually begin to reduce the effect after 6-8 weeks , so you must make sure to make adjustments, especially in the choice of exercise methods, rather than insist on a form of exercise. Let's take a look at which shoulder exercises are right for you.
Suitable for your own shoulder workout
Shoulder exercises that are suitable for you should have such characteristics:
·Multiple joints
·Multi-angle
·Flexible weight
·Effective density
When you exercise your shoulders, in order to lay a solid foundation for yourself, you can choose some similar actions that are over-the-top. When you are a beginner, it may not be particularly important to warm up, but as you go higher, you will find that warm-up exercises are becoming more and more important.
Selecting a lightweight weight during warm-up can promote subsequent exercise. It is recommended to choose a larger load (6 in each group), then gradually reduce the load by 5-10%, and the number of each group increases in a pyramid shape.
After completing the referral, select some single joint exercises, focusing on the front, middle and back bundles of the deltoid muscles. A larger number of each group can make your muscles full of swelling. The last item, pre-consumption, does not select multiple joint joint movements.
Suggest:
· This exercise does not cover warm-ups, and the number of each group is completed as much as possible to avoid muscle fatigue during warm-up.
· The number of each group gradually increases, the load is gradually reduced, and the whole is pyramid-shaped, in order to make the muscles fully fatigued.
· As an intermediate level, you should constantly expand the different exercise methods, not just the following sports.
Shoulder exercise - deltoid toe
Sitting barbell
2 groups of 6-8 each
2 groups, 8-10 each
Arnold Dumbbell Press
2 groups of 8 per group
2 groups of 12 per group
Pull forward
3 groups of 10-12 each
Unilateral side lift
3 groups of 10-12 each
Shoulder exercise - the midline of the deltoid muscle
Sitting dumbbell press
2 groups of 6-8 each
2 groups, 8-10 each
Barbell rowing
2 groups, 8-10 each
1 group, 10-12
Instrument side lift
3 groups of 10-12 each
Reverse instrument bird
3 groups of 10-12 each
Shoulder Exercise - After the deltoid muscle
T bar rowing
2 groups of 6-8 each
2 groups, 8-10 each
Lying rear deltoid lateral
(standing)
2 groups, 8-10 each
1 group, each group 10-12
Standing deltoid side pull
2 groups of 8 per group
2 groups of 12 per group
Rally rear deltoid bird
3 groups of 10-12 each
Spherical shoulders easy to get
Practice it!
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