Shoulders are an important part for bodybuilders. Because the shape of the shoulder like a small steel helmet can help our whole person become more fit, help our appearance has improved, so that the whole person improve the charm value, so the shoulder muscles are still very important, every bodybuilder should try to exercise the shoulder area. Why should we improve the thickness of our shoulders? This article tells you at once.
If you want to work out your shoulders, you must remember to increase the thickness of your shoulders. To improve the muscle content of the shoulder, we must not forget the deltoid muscle. To exercise the shoulder and improve the muscle content of the shoulder, this area is a must. Next, let's understand the deltoid muscle and how to exercise it.
The deltoid muscle is divided into three bundles of muscles, the front bundle is more conspicuous, the middle bundle is more developed, and the rear bundle is more understated, which are all three bundles of muscles are missing and must be properly exercised.
Exercise method: When carrying out exercise, we need to pay attention to several points.
The first point: The three bundles of muscles are separated for exercise
The deltoid muscle is divided into the anterior, middle and posterior bundles, and different bundles of muscles are best exercised in different ways. We can exercise these three bundles of muscles separately, the front bundle can be exercised by dumbbell flying bird, the middle bundle can be exercised by dumbbell side planks and other exercises, the rear bundle can be exercised by dips side planks and other ways.
Here we need to remember: All three bundles of deltoid muscles are important and are missing. Especially the most easily forgotten muscle, the posterior bundle, is often intentionally omitted because of its small size, but the muscles here are not to be forgotten.
The second point: A lot of anaerobic exercise
To exercise a well-developed deltoid muscle, only through anaerobic exercise muscle fibers, and want to exercise a well-developed muscle fibers, it must be remembered that anaerobic exercise is absolutely indispensable drop it. We can carry out the exercise about the shoulder through these few movements.
①push-ups
Push-ups are more effective for shoulder exercise. When we do push-ups, we need to keep the body in balance, back tense into a straight line, mainly with the upper body for power, grouping for better results. Novice to carry out 4 to 6 groups is more appropriate, 1 group of 20 to 25.
②dumbbell side planks
Dumbbell side planks are more effective for shoulder exercises. It is better to do it in groups. We need to use a pair of dumbbells with the right weight to carry out this action, when carried out mainly with the arms and deltoids synergistic force, novice to carry out 3 to 4 groups is more appropriate, 1 group of 20 to 25.
③dumbbell flying bird
Dumbbell flying bird for the shoulder exercise is more effective, especially the deltoid muscle rear bundle. Many people are reluctant to exercise the posterior bundle, but the posterior bundle is actually an equally important part, and exercising it out can help our shoulders become thicker and stronger. This movement is more effective when performed in groups. Novice perform 4 to 6 groups is more appropriate, 1 group of 20 to 25.
In addition to a lot of anaerobic exercise, we also need to pay attention to the end of the exercise, the appropriate aerobic exercise, stretching stretch body parts, especially the deltoid muscle, for the relaxation of the body, deltoid line shaping are beneficial. Next let's talk about the way to maintain the deltoid muscle, the way to maintain the deltoid muscle is very simple, a total of two points. ① to carry out a fixed frequency of exercise; ② to participate in appropriate stretching exercises.
If you want to have the thickness of your shoulders, you must remember to exercise in these ways and remember the key word deltoid.