Standard action illustration of sitting posture push shoulder

Many primary fitness enthusiasts want to develop beautiful muscles when they first entered the gym, but when facing the various fitness equipment in the gym, they have no idea how to choose a suitable device and have a strong training purpose. Today we will learn about the shoulder muscle training methods among the four major muscle groups and the standard movements of "sitting shoulder pushing" that are very suitable for shoulder training.

1. Equipment selection

　　There are many equipments suitable for "sitting shoulder pushing" shoulder training, such as barbells, dumbbells, etc., but barbell dumbbells are free movements during training. During training, we need to spend some energy and strength to stabilize the barbell dumbbells to ensure the accuracy of the process. It is often difficult for novices to Master. So, today we will introduce the Smith machine to shoulder push training. The Smith machine is a fixed device. When we perform shoulder training, we do not need to spend too much energy to stabilize the path of the barbell, which can better stimulate muscles.

　　2. Movement standards

　　We find a bench to place it under the Smith machine, adjust the height of the barbell to the position where we can hold the arm as the starting position, and then choose a weight that suits you. It should not be too heavy or too light. It is easy to get injured if it is too heavy. It will affect the training effect if it is too light.

　　Fix your feet to the ground, hold the barbell with both hands, face the palm forward, and then take off the barbell and straighten your arms as the beginning of the movement.

When the barbell reaches the highest point, we slowly lower the barbell to the height of our chin, and finally use shoulder strength to push the barbell to the starting position.

　　When we are training, we must clamp the shoulder blades and open the chest cavity and tighten the abdominal muscles. At the same time, we also need to pay attention to breathing, exhale when pushing up, and inhale when putting down.

　　3. Precautions

　　Using a Smith machine as a shoulder push device is mainly to train the anterior and middle bundle of the deltoid muscles, among which the previous bundle training was mainly used to training the wrist joints. Many people will ignore the position of the wrist joints when doing this exercise. Some people are used to introscopic, while some people happen to be the opposite and are used to turning outward. In fact, these two middle grips are not conducive to correct exertion, and after a long time, the wrist joints are prone to discomfort. Severe people will be injured, so we must always keep the wrist joint neutral.

　　Finally, we should pay attention to the forearm always perpendicular to the ground during the process of lowering the barbell.

　　4. Training cycle and number of groups

　　A group of 8 to 12, each training is 8 groups. The rest between groups should not exceed 2 minutes. Shoulder exercises should be performed at least once a week. If time permits, it is best to do 2 times.

　　Finally, don’t forget to stretch the shoulders to prevent muscle soreness. Stretching can also better help muscle growth.

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