Shoulder muscle training exercises are easy to train

In muscle training, some exercises to train shoulder muscles, and some exercises to train hip muscles, and each exercise has a good training effect. I believe someone still knows the training movements of shoulder muscles. So, what are the exercises to train shoulder muscles? These movements are easy to train. Let’s take a look together.

1. Stand at the right hand

1. Stand up and row

（1） Key training parts: deltoid muscles and trapezius, followed by biceps and forearms.

（2）Start position: stand naturally, hold the back of your hand and hold the middle of the horizontal bar, when the distance is 6 meters, the arms are drooping in front of the legs.

（3）Movement process: hold the bell slowly lift it close to the body, and lift the elbows upward are always in the handshake. Upward. Until you pull up to the level close to the front of the neck, stop for a moment. Then, slowly lower it down along the same path until it hangs down in front of the legs. Repeat.

(4) Key points of training: Each time you put down the barbell, it should be slower, and it should be slower when lifting up than when putting down, so that the training effect will be better.

2. Use dumbbells or barbells for "front lifting"

(1) Key points of training: upper body and deltoid anterior tract.

(2) Start position, stand naturally, hold the subbells of both hands or hold the barbell to hang down in front of the legs.

(3) Action process: Lift the dumbbells or barbell forward and upward (bend the elbows slightly) until they are parallel to the line of sight. Then, slowly put down and restore them, and repeat.

(4) Key points of training: If you use dumbbells, use the fist eyes to move forward and hold the bell in front of the body. This method is to concentrate on exercising the anterior deltoid muscles alone.

3. Shrugging

3. Shrugging

（1） Key exercise areas: shoulder trapezoidal muscles, cervical muscles and upper back muscles.

（2） Start position: stand naturally, hold the back of both hands forward, hold the barbell or dumbbell, and sag in front of the legs.

（3） Action process: Crook up both shoulders at the same time so that the acromion touches the ears as much as possible, and then slowly turn the shoulders back from behind to the original position where the arms are drooping. Repeat. Do not bend the elbow during the shrug.

（ (4) Key points of training: If you bend your wrist slightly and turn the tips of your elbows outward, this will be more effective for the contraction of the trapezoid muscles on the shoulder.

4. Stand upright press

　　(1) Key training areas: mainly the shoulder deltoid muscles and triceps, followed by the pectoralis major muscles, trapezoid muscles and back.

　(2) Starting position: Hold the horizontal bar with both hands, the spacing is the same width as shoulders, lift the barbell on the shoulders, and the palms are facing up.

　(3) Action process: Push the barbell up against your face and stretch your arms above the top of your head. Then, slowly put it down on your shoulders along the same path. Repeat.

　　(4) Key points of training: When pushing up, do not lean back. It is best to tie the waist around the waist Lifting weights, protecting waist skin, and bring training. In addition, do not hold back your breath when pressing.

5. Dumbbell pressing

　　(1) Key training areas: This action is to train the large muscle groups on the upper part of the trunk. For example: deltoid muscles, trapezoid muscles, upper pectoral muscles, triceps, and upper back muscles.

（2）Start position: Hold the bell on both sides of the head with both hands.

（（3）Action process: Push the dumbbell vertically to straighten the arms. Then slowly lower it to the starting position.

（（4）Training points: The dumbbell grip has a lot of freedom than the barbell.

6. Back-neck pressing

（（1）Key points: This action is Exercise the large muscle groups on the upper part of the trunk. For example: deltoid muscles, trapezoid muscles, upper chest muscles, triceps, and upper back muscles.

(2) Starting position: Place the crossbar on the back of the neck and shoulders.

(3) Action process: The grip distance between the two hands is slightly wider than that of the shoulders, push the barbell until the arms are straightened. Then slowly put it down on the back of the neck and shoulders.

(4) Key points of training: If the grip distance between the hands is changed regularly, you can exercise the muscles in different parts. Wide grip is more beneficial for training the deltoid muscles, while narrow grip is concentrated in training the triceps.

7. Stand up and lift on the side

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　　(2) Starting position: Stand with both feet apart and shoulder width, hold the dumbbells with the palms of both hands, bend the upper body forward to parallel to the ground, and bend the legs slightly to make the lower back not feel tight.

　　(3) Action process: Hold the bell with both hands and hold the bell to both sides until the upper arm is parallel to the back (or slightly exceeds), stop, and then put down the dumbbell to restore. Repeat.

　(4) Key points of training: If you bend the elbows and wrists slightly when lifting the bell to both sides, you will feel that the deltoid muscles can get better contraction. During the entire movement, your mind should be focused on the contracting muscle groups.

　　8. Side lifting

　　(1) Key exercise areas: lateral middle bundle of the deltoid muscles Location.

(2) Starting position: stand naturally, hold the dumbbell in front of the pituitary gland with both hands, bend the elbows slightly, and the fist eyes forward.

(3) Action process: Hold the bell with both hands at the same time, until it is lifted to the same height as the head. Then, slowly fall down and return to the original position along the original path, and repeat.

(4) Key points of training: During the lifting and lowering of the bell, the elbows and wrists are always slightly bent, which is more effective for the contraction of the deltoid muscle. When the dumbbell is lifted to both sides, turn the wrist upward to slightly higher than the big finger until it is lifted to the highest position. When the dumbbell falls, turn the wrist back again.

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