1 dumbbell forward lift
Action essentials:
1. Feet shoulder width apart, torso straight, head up and chest out. Hold the dumbbell, bend the elbow slightly, and fix the angle.
2. When moving forward, feel the deltoid lift the whole arm. At this point, the elbow angle is fixed. Just lift the dumbbell to arm and shoulder level. When you put it down, the elbow joint angle remains unchanged and fixed, feel the force on the anterior deltoid muscle of the shoulder and return to the preparatory action.
note:
1. The weight of dumbbells should be as light as possible (elastic band is enough) to avoid injury.
2. Don't shrug your shoulders when doing this action, so as not to stimulate the shoulder muscles too little.
2 dumbbell side lift
Action essentials:
1. Stand with your feet shoulder-width, your back straight, and hang a dumbbell on each side of your body.
2. Lift the dumbbell horizontally from both sides of your body until it is parallel to your body. Then slowly fall back to the original position.
note:
1. dumbbell lateral lifting is one of the most common movements to exercise shoulders. You can't shrug your shoulders during exercise, otherwise the load can't be concentrated on your shoulders.
2. Use dumbbells to horizontally lift and exercise shoulder muscles to avoid shaking the body and affecting the effect.
3. The weight of dumbbells should not be too heavy, which will hurt shoulders.
3 dumbbell shoulder press
Action essentials:
1. Stand or sit on a bench, spread your feet naturally and lay flat on the ground, keep your legs stable, keep your hips as close as possible to the backrest, tighten your waist and don't stick to the backrest, tuck in your abdomen and hold out your chest, hold the bell on both sides of your head with both hands, hold the dumbbell in the middle with both hands, lift it from both sides of your body, keep the angle between the big arm and the small arm at 90 degrees, and look straight ahead with your palms.
2. Inhale deeply and push the dumbbells from both sides of your body. The fists are opposite to your eyes and intersect directly above your head, but don't touch the dumbbells. Inhale when you fall and practice repeatedly.
note:
1. Dumbbell pressing the shoulder can increase the circumference of the shoulder well, and load can increase the strength and circumference of the shoulder rapidly.
2. If the weight used is heavy, be careful not to straighten the elbow joint to avoid injury.
3. Don't shake or swing your body during the action, and don't push up with external force.
4 Scott elevator
Action essentials:
1. Hold the dumbbell on your chest with palms facing each other, then swing your elbow to the side and back, so that your palm is forward, and then clamp your elbow forward on your chest; Say it again.
2. Breathing method: inhale when swinging backwards and exhale when swinging forward.
note:
1. The dumbbell should swing to the side and back slowly, and the height is similar to that of the head, and cannot exceed the height of the head.
2. What is Scott Publishing House? Mr Olympia? Larry? An action initiated by Scott, through which very developed shoulder muscles were exercised.
Five dumbbells are alternately lifted forward.
Action essentials:
1. Keep a natural standing posture, or stand near a 45-degree inclined stool with a dumbbell in each hand hanging in front of your legs.
2. Lift the left dumbbell forward and upward, and bend the elbow slightly until it is above the line of sight. Then, slowly put down the reduction; Put down the left dumbbell and lift the right dumbbell forward at the same time, and repeat in turn.
note:
1. When lifting, keep your whole body upright, keep your arms straight, and focus on the toe of the deltoid muscle of your shoulder.
2.？ Use heavy arms in parallel to avoid injury; Lightweight ones can be lifted to the top of your head.
6 barbell neck pressing
Action essentials:
1. Stand naturally with your feet shoulder width. Hold the bar with both hands, slightly wider than the shoulders.
2. Lift the barbell to the shoulder, palm up; Push the barbell up to your face until your arms are straight above your head; Then slowly restore.
note:
1. Pushing the barbell neck forward is the action of deltoid muscle exercise and the most effective action of shoulder exercise.
2. Be careful not to swing your wrist during exercise and keep it fixed to avoid injury.
7. Side lifting of the puller
Action essentials:
1. Stand naturally, hold the handle in front of the pituitary gland with one hand, bend your elbow slightly, and punch your eyes forward.
2. Hold the handle of the tensioner with one hand, and pull the cable from behind, while the other hand can hold the instrument for balance.
3. Pull up slowly until the arm is balanced with the ground, and the elbow and palm should be at the same height. Keep your palms down at all times.
4. At the high point, pause for one second, slowly return to the starting point, and repeat the specified number of times; Then repeat the above action with the other hand.
note:
1. In the process of exercise, let the deltoid muscle of the shoulder contract hard, instead of relying on the external rotation of the back arm and shoulder to achieve the purpose of lifting.
2. Traction training can be placed at the end of shoulder muscle exercise, with moderate weight and standard movements.
8. The stretcher is tilted and lifted horizontally.
Action essentials:
1. Bend down close to the horizontal position, stand with your feet shoulder width apart, hold the handle of the stretcher with the palms of your hands facing each other, bend your upper body forward to be parallel to the ground, and bend your legs slightly, so that there is no tension in your lower back.
2. Lift the two handles to the sides until the upper arm is parallel to the back, preferably beyond this position, stop for a while, and then put down the handles to recover. Do it repeatedly.
note:
This action always exists in the process of action because of the resistance of the stretcher, which has a strong stimulation to the deltoid muscle of the shoulder and has a good exercise effect.