All parts of our body are one and the same, and no matter which part is too developed or too weak, it will have an impact on the overall aesthetics of the body. For our upper body in particular, more people may be more concerned about how to work on their abdominal muscles, as abs and vestigial lines may have become a trendsetter. The back may also be exercised, as it is the largest organism in the upper body, and regular exercise of the back can lead to a more upright posture and faster fat burning.
We also choose to exercise our arms to increase their circumference and thus make them stronger and more powerful. Another part of the upper body that we haven't talked about is the shoulder area, which is also a position that is easily overlooked and not given enough attention. But as a part of the body, the shoulders should be treated equally, and if they are trained well, they can have an important impact on your posture. Broad shoulders make for a more evenly proportioned upper body, and also make for a better arm line and a more elegant outfit.
So whether you are a man or a woman, if you are a beauty lover or want to make your body healthier, you should also pay attention to your shoulders and give them some exercise. Exercising your shoulders for men will give them more width, giving a visual effect of looking stronger and bringing a mysterious sense of power. For women, exercising the shoulders allows the line of the arms to be modified, avoiding the phenomenon of slipping shoulders, and visually making the neck look long and the collarbone beautiful.
But in terms of the muscular structure of the shoulder position, the entire shoulder area needs to be stimulated with a full range of multi-angle stimulation of the deltoid muscles in order for the shoulder to develop fully. For shoulder training there will be some relatively classical movements, of course in terms of the choice of equipment you will use barbells, dumbbells, or ropes. If you want to work out at home, you can also just prepare a pair of dumbbells, which will help you with the equipment. Start with a few warm-up activities and then you can begin your workout.
Movement 1: Barbell front neck press
Keeping a natural standing position, hold the bar in both hands with a grip greater than shoulder width apart and with the large arms close to the body and the small arms up so that the hands are at shoulder level and the barbell is placed under the neck and above the chest. Extend both arms straight up over the head and at the same time, push the barbell up above the head and then slowly retract it down to the shoulders in the same way for 15 reps.
Movement 2: Barbell pull-up
Stand with your feet spread apart at hip-width distance and hold the barbell in your palms at the top of your thighs with your arms straight out. Keep both arms naturally straight and grips hip-width apart, straighten your entire body and lift the barbell upwards along your body until it is above your chest, then slowly return in the same direction until your arms are straight, doing 15 reps.
Movement 3: Dumbbell front planks
Stand with your legs slightly bent and your arms relaxed downwards, holding the dumbbells in the palms of your hands at thigh level. Raise both arms simultaneously upwards to a vertical position in relation to the upper body, pause, and then actively control the movement of the hands downwards to the original position, returning in the same way for 15 reps.
Movement four: Dumbbell side planks
Stand naturally with your toes pointing diagonally in front of you, keep your back flat, your abdomen tucked in and your body stable. Hold the dumbbells with both arms naturally at your sides, so that the dumbbells are positioned on your thighs and your elbows are bent. Slowly raise both arms holding the dumbbells upwards at the same time until they are raised in a straight line with the shoulders, then slowly move down and return to the position.
The purpose of the workout is not the same for everyone, so to build muscle you should choose a heavier weighted machine and do about 10 reps of each movement, doing 4 sets each time. If you want to get in shape, choose a smaller weight and do 15 reps of each movement, 4 sets each time, and stretch at the end of the movement. The deltoid muscle needs to be strengthened, the shoulders are wide and thick to look good, and the clothes are more elegant.