Let you develop strong and beautiful shoulder muscles
The shoulder is a very wonderful multi-functional joint of the human body.
It can turn in any direction and participate in all upper limb movements in several subjects.
From an aesthetic point of view, the strong shoulder muscles make the upper line of the body beautiful and beautiful.
If the shoulder muscles are weak, stiff, or the tuxedo is unbalanced, they can easily be sprained and torn during exercise, not to mention aesthetics.
In order to make the dumbbells and shoulder muscles of the tuxedo, the dumbbells are lifted in front of the dumbbells, and the side is flat, not to mention whether it is beautiful.
These exercises are very good, but they are not enough to strengthen the muscles around the rotator cuff and the muscles that fix the shoulder blades.
In fact, the shoulder joint is particularly like a combination of a “ball and bowl”.
The rounded upper end of the upper arm bone is embedded in the outer end of the clavicle and is fixed by the tendon and muscle of the tendon.
This structure allows the shoulder joint to freely move with the upper limbs.
But if the muscle in this structure is too stiff, and the existing muscles will loosen and weaken, the shoulder joint strength will be out of balance, and the imbalance of muscle strength will eventually lead to the pain.
The exercise plan consisting of the following 3 sets of exercises will enable you to develop strong and beautiful shoulder muscles.
The purpose of these exercises is to strengthen the shoulder joint function and the strength of the muscles involved.
You can choose from any combination of links to suit your practice plan: thin shoulders, what long sleeves are better, and 5-10 minutes after training, including relaxation.
The effect of practicing 3 times a week is the most ideal.
Prevention of injuries When performing shoulder exercises, please be aware of the following recommendations for preventing injuries: 1.
Fully warm-up – Pre-heated muscles are softer and more elastic.
Doing strength exercises at this time can greatly reduce muscle discomfort and the possibility of injury.
The movements are correct – it is best to face the mirror exercises to ensure that the target muscles are moving alone, rather than being stronger by others: the muscles of the dragon are involved in the work.
Distinguish between normal and abnormal muscle soreness – When lifting weights, it is good to feel a burning sensation in the muscles, but it should stop if the joints are painful.
Record your training process – maybe some practice mode can cause sports injuries.
But only by making continuous records can you discover the rules.
Don’t ignore the squat – supine on the ground or on the fitness ball and lean down.
You can also lean back against the wall, lift your arms over your head, and apply force to the back.
These contractions and squats can alleviate the stiffness that causes shoulder injuries and poor body posture.
The main muscle of the shoulder joint structure is the deltoid muscle.
They extend from the upper end of the clavicle to the scapula to the middle of the upper arm, covering the entire shoulder joint.
The main role of the deltoid muscle is responsible for multi-directional movement of the shoulder joint.
The rotator cuff, consisting of four muscles in the lower part of the deltoid muscle, is responsible for many upper limb movements, including casting, docking, and lifting. Its primary task is to prevent dislocation of the upper end of the arm bone.
The scapula connects the clavicle to the upper arm at the back end.
When your upper arm is active, the shoulders will also have the corresponding action.
Its movement and stability is accomplished by a number of muscles, including the upper and lower trapezius muscles, as well as the rhomboids that connect the spine to the shoulder blades.
Practice action 1.
Solid ball push-ups – The purpose of this exercise is to strengthen the core strength and balance of the muscles that control the scapula.
The body is in a push-up position and the left hand supports the ground.
Place your right hand on a 2-4 lb solid ball and keep your body in line from head to toe.
Flex your elbows and lower your body until the elbows and shoulders are at the same height.
Then the straight arm is propped up and restored, and the two arms are completed in the same number of times as the first group.
The point of this exercise is to keep the arm on the ball stable and let the ball just below the shoulder joint.
Pushing the dumbbell up and down – This exercise is an improved form of the shoulder push dumbbell, which aims to strengthen the scapula stability muscle while reducing the pressure on the shoulder joint.
Hold one dumbbell in each hand and sit on the preset of 45-50 degrees on the slope, abdomen, and the back is close to the cushion.
Place your feet on the ground with the same shoulder width.
Elbow the elbow, hold the dumbbell in front of the shoulder, and move the palm forward.
Push the dumbbell hard and place your hand over the front of the shoulder.
Repeat after a few moments.
The main point of this exercise is to gather the shoulder blades back and down when doing the action, in line with the shoulders, in order to improve the body posture.
Prone V-shaped lifting dumbbells – this exercise works well for improving the posterior and rectus muscles of the shoulder deltoid muscle.
Raise the highest end so that the dumbbell will not touch the ground when it is lowered.
Hold one light weight dumbbell in each hand and tilt it on top, and the two arms naturally sag.
The legs are straight and close together, and the abdomen is closed.
The shoulder blades are close to the middle and lower.
The palms are inward.
The arms are lifted forward to the front until the hand slightly exceeds the upper end of the upper limit.
Stay for 2 seconds and repeat after reduction.
During practice, pay attention to this V-shaped movement not only for the arm muscles, but also for the shoulder muscles, so the shoulder blades should be re-tensioned before each movement.
The primary purpose of the distal dumbbell oblique lifting is to exercise the shoulder deltoid muscle and the rotator cuff muscles to improve the balance of the shoulder muscles.
The tips of the feet are the same shoulder width, and each hand holds a dumbbell on the side of the body, and the palms are inward.
Straighten your arms but do not lock the elbows, lift them up and separate them to the sides until the hands are shoulder-high.
At this point the distance between the two hands is a few inches wider than the shoulder.
After a pause, restore the repeat.
Note that the route of the two arms is just between the side lift and the front lift.
Don’t shrug when lifting your arms.
Lateral flexion arm dumbbell external rotation – this exercise can strengthen the endurance of the rotator cuff muscles and improve the stability of the shoulder joint.
Lying on the side, legs straight, abdomen, keep your hips upright.
The left arm bends the elbow to support the upper body.
The right arm is bent at 90 degrees, the right hand is holding a small weight dumbbell, and the elbow tip is extended.
While keeping the right elbow relatively stable, raise the dumbbell with the right hand and raise the arm perpendicular to the ground.
After a short pause, repeat slowly after the reduction.
The number of times the bilateral is completed is one group.
Note that this is a shoulder-spinning exercise that keeps the shoulders fixed during the movement and does not move back and forth.
You can hold a towel roll under your arm to fix your arm.
Advocating this exercise on the shoulders strengthens the rotator cuff muscles and improves the stability of the scapula.
Hold a dumbbell in the right and stand next to the right side.
Above the left knee joint, the left hand is supported on the upper side, and the flexion and extension joints are bent over to the trunk parallel to the ground.
Abdomen, straight back.
The right hand holding the dumbbell hangs down, under the right shoulder, and the palms are inward.
The shoulder muscles are forced to lift the right shoulder blade up and back, and the arm rises but does not bend.
After a pause, restore the repeat.
The same number of times for bilateral completion is 1 group.
Be careful not to let the shoulder blades move and the shoulder joints not to participate.
This is a small but challenging exercise.