Many people will think that the width of our shoulders is fixed when we grow up, right? In fact, it is unlikely that our bones will change, so we can make this part look wider by increasing muscle volume. Then we need to know which muscles are near the shoulders, so that we can know exactly what actions we need to practice.
The state of the shoulder is determined by the muscles covering the shoulder joint. If you want to widen your shoulders, you should train the muscles in this part. Then the deltoid muscle covers our shoulder joint. The deltoid muscle consists of three bundles: front, middle and back. Toe adduction can make shoulder flexion adduction. The middle bundle can do shoulder abduction, and the back bundle can do shoulder abduction. Knowing their respective functions, you can make clear actions through practice.
Before starting formal training, you should do a good job of warm-up exercises on your shoulders, so that your shoulder joints can be moved to avoid muscle strain or joint injury. Because the shoulder is closely connected with our upper limbs, if the shoulder is injured, it will greatly affect the quality of our daily life. You can stretch your shoulder muscles, do shoulder loops, or do a few push-ups to warm up.
Action 1: Standing dumbbell press
This action is mainly aimed at the practice of deltoid toe, and can also help to exercise the muscle strength of the upper arm. First, open your feet and stand upright. Then choose two dumbbells with the same weight, one in each hand, then lift the upper arm parallel to the ground and bend the elbow joint so that the dumbbells are at the same height as the head. Then use the strength of the shoulder to drive the arm to lift the dumbbell until the arm is straight, slowly put it down, and repeat the above actions.
Action 2: dumbbell side lift
This action is used to develop the middle bundle of our deltoid muscle, which can make our shoulders look stronger, that is, make them wider. First of all, stand in the same posture as the last movement, and naturally hang your arms at your sides. Then, use the strength of the shoulder muscles to drive the arm to lift the dumbbell from both sides until the arm is parallel to the horizontal plane, pause for one second, and then slowly return to the starting position. Don't shrug when you do it, keep the core tight.
Action 3: Bend over the bird.
This action is to practice the posterior bundle of deltoid muscle, open your feet in a semi-squat position, and then lean over to keep your upper body and thighs vertical. Hold the dumbbell with both hands, and use the strength of shoulder muscles to drive the arm to lift to both sides. After the arm is parallel to the ground, pause and then slowly lower it.
Action 4: Shoulder external rotation
Bad living habits often lead to pronation of our shoulders, and most of our movements will make our shoulders pronate, so we need some shoulder supination movements to balance our shoulders. In this way, our training will not be in vain, and our efforts will bring the most beneficial changes to our bodies.
Don't forget to relax our shoulders after doing these exercises, which will help us recover better.