I am a fitness maniac and a funny guy. I have a perfect shoulder training plan to create a realistic version of Thunder God

I heard that "Thor 3" has been released again recently.

In addition to the beautiful Dousen,

What is worth watching is Chris's strong and strong tendon flesh!

In addition to his love for heroes,

Having a good figure with clear lines like heroes,

I believe it is also the dream of many handsome men.

However, there is a real version of Thor in the European and American fitness circles.

After watching his series of performances, the editor has basically collapsed!

Sometimes he is gentle and elegant

Sometimes he is cute and funny! He has a thunder god style!

This Thor looks, I will give 10 points! Is it too high? How many points do you give

Sometimes it is cool!

But most of the time, he is simply a lunatic in the fitness circle!

He is a "mudslide in the fitness world"

Fitness madman Jon Call,

The strong muscles and a head of blonde curly hair, it makes people feel like Thor Thor at first glance!

Call said: "If you want muscles, then you should lift them hard. If you want to cheat,

Then you just need to keep in the right position and then continue to do it it!"

In order to achieve that body of tendon, he adopted the "tyrannical fitness method" used by Schwarzenegger during his early exercise.

For example, when doing bench press, put the dumbbells very low, or even touching the ground,

100% of all muscle training training exercises.

Although it will cause double pain when doing it,

However, this method can not only enhance the body's flexibility, flexibility

It can also give muscles greater growth space and increase and decrease fascial ductility.

Of course this The training also varies from person to person.

One of the prerequisites is that your body must have extremely flexible and softness.

But to really practice Thor's shoulders that swing hammers at will,

But you need to formulate a targeted training plan

[Create your shoulder training plan]

First of all, we should understand that shoulder training should be aimed at the deltoid muscle. Generally speaking, the deltoid muscle contains three different parts, and a special training plan needs to be designed to conduct comprehensive exercises for these three parts.

Shoulder structure

1) The Anterior deltoid The front part of the deltoid muscle

2) The Medial deltoid The middle part of the deltoid muscle is the largest part of the deltoid muscle, which determines the width of the shoulder

3) The Posterior/rear deltoid The posterior/posterior deltoid muscle is at the back of the shoulder joint.

For the structure of the deltoid muscle picture above, our plan also aims to separate the deltoid muscles to minimize the movement of the triceps as much as possible.

1) Arnold Dumbbell Press

90 degrees Arnold Dumbbell Press

This exercise was also created by Mr. Arnold Schwarzenegger himself! Arnold Dumbbell Press is a variation of traditional shoulder press. 180 was added during the pressing process. Rotate slowly, and stimulate all the front, middle and back parts of the deltoid muscle!

[TIPS]

 a) Start the posture: sit on the heavy training stool with a 90-degree right angle, place the dumbbells on both sides of the body;

b) Slowly pick up the dumbbells, face the body with the palm of your hand, and lift the dumbbells to the position of your chin.

c) Start slowly pushing upwards similar to the dumbbell pressing movement, while keeping the dumbbell close to the body.

d) Finally, rotate your wrist outward, and continue to lift the dumbbells over the head with "arc movement"

[Number of training groups and times]

3 groups x (10-12 times/group)

2) Barbell back neck press

Barbell back neck press

When practicing for the middle part of the deltoid muscle, the barbell back neck press should be better than ordinary shoulder push. Because the elbows will move to both sides instead of forward, which will put more pressure on the middle part of the deltoid muscle.

【TIPS】

a)     If the conditions are OK, you can use a squat stand and adjust it to a height that suits you before use.

b)     Choose a weight that suits you, stand under the squat stand, and place the barbell behind your shoulders and under your neck. Hold the bar with both hands to ensure that you can safely lift the barbell from the squat stand. Use your legs to exert force to lift the barbell, and your body is straight.

c)     Slowly lift the bell away from the squat stand, your legs are shoulder-width, and your back is straight.

d)    Exhale, lift your arms fully, and lift the barbell over your head.

e)     Keep this position for 1-2 seconds, inhale, and put down the barbell and return to the starting position.

[Number of training sets and times]  

4 sets x (10-12 times/group)

3) Dumbbell front flat lift and dumbbell side flat lift

The following exercises may be relatively difficult because as a golden combination exercise, it includes multiple compound exercises. However, the editor found that this set of training can separate the middle and rear parts of the triceps. Both exercises can be completed in two ways: sitting or standing.

Part 1: Dumbbell front flat lift

Floating the front dumbbell

Floating the front dumbbell is one of the best ways to separate the front of the deltoid muscle. Without affecting the movement, both forehand and neutral hand hold dumbbells can be performed.

[TIPS]

a) Stand naturally, hold dumbbells with both hands and sag on both sides of the body, keeping the upper body straight when raising the dumbbells in front.                                                                                                                                                                                                                                                                    10 times – 20 times in total.

Part 2: Dumbbell side lifting

Dumbbell side lifting

Contrary to front flat lifting, for most people, side lifting is more difficult. This is also suitable for unilateral changes. The elbows can be slightly bent to reduce stimulation to the triceps and allow you to focus on exercising the muscles on one side.

【TIPS】

a) Hold a pair of dumbbells in your hand and sag naturally on both sides of your body (palm inward)

b) Fix the body, do not swing, bend the elbows slightly, and start exhale, lift the dumbbells to reach the height of your shoulders

c) Keep the muscles contract for 1-2 seconds when the arms and the floor are parallel

d) Exhale and slowly start lowering your arms until the starting position

[Golden combination exercise SUPERSET]

Rest 10-30 seconds in each exercise.

Rest 45-60 seconds after completing all two movements, depending on your endurance.

[Number of training groups and times]

3 groups x 10 times,

3 groups x 10 times,

Of course, how can I do without a plan without a fitness nutritional combination?

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