for those who like to train their shoulders, in the practice of exercise, they all deeply understand that there are many details of shoulder exercise.
the importance of shoulder exercises
in the field of fitness, many bodybuilders like to sunshine their pectoral muscles, back and arms in their circle of friends, but there are also many highlights of the shoulder. The shoulder can assist in the smooth completion of our upper limb fitness activities, if the shoulder strength is weak, it will affect the whole upper limb movement, so it is necessary to strengthen its exercise.
the physiology of the shoulder muscles
if you want to develop the wide shoulders of your dreams, you don't have to worry about genetic influences, just target your shoulder muscles with purposeful exercises. The shoulder muscles are mainly based on the deltoid muscle, which is a large muscle group that is made up of three parts: The middle, front and rear fascicles. To grow your shoulder muscles in a comprehensive way, you certainly need to stimulate these three muscles, so what we are talking about today is as follows.
Choose the right movements
catching the details of the movements
shoulder training programme
the movements that we often come across are: The standing apparatus side planks, the dumbbell front planks and the dumbbell upper incline flyes.
01 standing side planks (for the middle deltoid)
detail 1: Let the elbow dominate the movement, using the elbow to drive the upper arm up or down to give a strong contraction of the deltoid, reducing the stress on the rotator cuff muscle group in the shoulder and reducing shoulder injury.
Detail 2: Wrist at the highest point, have a rotation of the wrist, at the highest point it is like carrying 2 kettles of water forward, this activates more of the lateral deltoid muscle groups and makes the exercise more effective.
Detail 3: Grip the bell with the right strength, not too tight, if it is too tight it will increase the force on the forearm, which will cause a compensatory force on the forearm and affect your sensation of deltoid stimulation.
Detail 4: Choose the weight to measure the strength, the middle bundle is a slow muscle fiber, more suitable for repetition, large capacity, if the weight is too large, it will reduce the number of repetitions of the exercise, affecting the contraction of the middle bundle of the deltoid muscle.
Detail 5: Control the centrifugal contraction, don't be random, relaxed and out of control of the muscle tone, and sustain muscle tension at the very bottom.
02 dumbbell front planks (works the anterior deltoid fasciculus)
detail 1: Be careful not to choose a weight that is beyond your own bearing range. If the weight is too heavy, it will not only nullify the effect of the anterior deltoid exercise, but will also cause injury to your own shoulder and affect your ability to complete the shoulder exercise.
Detail 2: Control the speed of the dumbbells up or down to be fast up and slow down, that is, tell everyone to be fast when doing the centripetal contraction and slow down when doing the centrifugal.
Detail 3: Focus on the anterior deltoid muscle and allow it to contract and fire to the maximum.
03 dumbbell upward incline flying bird (works the posterior deltoid muscle)
detail 1: Adjust the angle of the upper incline bench, keeping it between 30-45 degrees, if the greater the front incline, the greater the stress on our forearms and the appearance of pronatorial force.
Detail 2: Keep the elbows open, do not exceed the shoulders, otherwise it will increase the stress on the shoulder joint and cause an exercise injury in the long term.
Detail 3: At the highest point of the movement, try to keep the hands squared up and the palms facing up at the lowest point so as to extend the stimulation of the deltoids.
Training programme for the shoulders
1. Standing side planks are performed in progressively increasing numbers, with 4 sets of 10, 12, 15 and 20 reps each, before reaching exhaustion.
2、dumbbell front planks are done in 3 sets of 15 reps each.
3. 4 sets of 4, 6, 8 and 10 reps for each set of upper incline dumbbell flyes.