Many boys want to have broad shoulders, which greatly increases their masculinity. In addition to being born with broad shoulders, broad shoulders can be acquired through acquired training. With the development of the fitness industry, there are many shoulder muscle exercises, but there are only a few classic ones. So do you know what are the classic movements for shoulder muscle training? Let’s go take a look below!
Dumbbell front raise
Action essentials:
1. Double Feet shoulder-width apart, torso straight, head raised and chest raised. Hold dumbbells with both hands, elbows slightly bent and at a fixed angle.
2. When lifting forward, feel the front deltoid muscle lift the entire arm. At this time, the angle of the elbow is fixed and does not change. Just lift the dumbbell until the arm is parallel to the shoulder. When lowering, keep the angle of the elbow joint unchanged, feel the force on the anterior deltoid muscle of the shoulder, and return to the preparatory action.
Note:
1. Try to start as light as possible with the weight of the dumbbell (elastic bands are also acceptable) to avoid injury.
2. Do not shrug your shoulders when doing this action to avoid too little stimulation of the shoulder muscles.
Dumbbell lateral raise
Action essentials:
1. Standing Stand with your feet shoulder-width apart, your back straight, and a dumbbell in each hand hanging down by your sides.
2. Lift the dumbbells from both sides of the body until they are parallel to the body. Then slowly fall back to the original position.
Note:
1. Dumbbell lateral raise is one of the most common movements for exercising the shoulders. Do not hunch during the movement, otherwise the weight cannot be concentrated on the shoulders.
2. Use dumbbell lateral raises to exercise shoulder muscles. Avoid shaking your body, which will affect the effect.
3. The weight of the dumbbell should not be too heavy, otherwise it will cause shoulder injury.
Scott lift
Instructions of action:
1. Hold dumbbells in front of your chest with both hands, palms facing each other, and then elbows Swing to the side and back to makeWith your palms facing forward, bring your elbows forward to your chest; repeat.
2. Breathing method: Inhale when swinging sideways and backward, and exhale when swinging forward.
Note:
1. The dumbbell should swing sideways and backward slowly, and the height should be about the same as the height of the head, and should not exceed the height of the head.
2. The Scott Press is an action pioneered by "Mr. Olympia" Larry Scott. This action exercises very developed shoulder muscles.