Create wide shoulders: side-held pyramid super group

Create wide shoulders: Side-level lifting pyramid super group

　　Do you want to create a wide, three-dimensional shoulder? Side-level lifting is the training you must do!

　　Side-level lifting is mainly aimed at us The mid-band of the deltoid muscles on the shoulders. After the mid-band of the deltoid muscles increases, your shoulders will look wider!

　　　　Side-level lifting is one of everyone’s favorite exercises, but the traditional 3 sets of 12 times may not bring you any stimulation!

　　Today I will bring you the pyramid training method of side-level lifting! Let your shoulders burn!

　　Advantages: Increase the time spent on muscles under tension, accumulate enough metabolic pressure to help your muscles become congested!

　　Training class schedule!

　　25, 15, 10, Rest, 10, 15, 25

　　Start to choose a very light dumbbell and do 25 side lifts.

　　No rest, grab a slightly heavier dumbbell and do 15 side lifts.

　　No rest, grab a heavier dumbbell and do 10 side lifts.

　　The last set may make you feel a little overwhelmed, don't care, control the rhythm, and you can borrow some slightly during the last few times. Strength! But don't be too exaggerated!

　　　Rest for 3 minutes.

　　Start the next round: turn the previous order in reverse!

　　Select a heavy dumbbell for 10 side-side lifts

　　No rest, grab a slightly lighter dumbbell and do 15 side-side lifts.

　　No rest, grab the lightest dumbbell and do 25 side-side lifts.

　　Believe me, after you complete two rounds, you will find your shoulders on fire.

　　About side-side lifts Some tips for movement: Deltoid muscle contraction drives the arm to spread upward. During the process, the elbow bends slightly, rotates slightly outside (thumb up), and the height of the arm lift should not be higher than the parallel line of the shoulder! Remember to focus on your deltoid muscle!

　　Last tip: When you try this training for the first time, you may realize that the weight choice is too heavy. It doesn’t matter. Remember in your training record, choose a more suitable load next time!

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