A barbell creates a man's shoulder for you

Key points: As a man, you must have a strong body to shoulder more and heavier responsibilities, because if you fall down earlier than others, how can you shoulder more missions and responsibilities?

Every man is born with a sense of responsibility: to support a sky for family, friends, and society. We often say that the courage on your shoulders is very strong; men should stand tall and push themselves. The editor thinks that as a man, you must have a strong body to shoulder more and heavier responsibilities, because if you fall down earlier than others, how can you shoulder more and more missions and responsibilities?

Today, the editor will introduce two fitness movements to exercise shoulder muscles to all brothers, hoping to make your shoulders stronger, more solid, and more able to bear responsibilities. If you use the high-intensity training rules to complete these 2 movements, the effect will be better.

High-intensity training rules: 　　1. Decreasing group training rules: After using a larger weight to exhaust, quickly reduce 25%-30% of the original weight and continue to exhaust; continue to lose weight until exhaustion.

2. Forced number training rules: After one group is exhausted, seek appropriate help from your partner to help complete another exhaustion training.

Action 1: Push the barbell behind the neck

Wide distance is straight and hold the barbell and lift the bell to On the top of your head, place the barbell on the back of your neck and shoulders, or lift it onto the pushing stool. Push the barbell until your arms are straightened so that the deltoid muscle is in the "peak contraction" position. Stop for a while, then slowly lower it.

Key points: Maintain control of the barbell during the movement. When pushing up, concentrate the contraction force of the deltoid muscle. The upper arm and elbow should be expanded backwards and not forward. The purpose is to "lock the shoulders", which is crucial.

Action 2: Bend over and row the bar

Wide position, start from the hips and lean forward, bend your knees slightly until the upper body is at a 45-degree angle to the ground, and shoulders are forward beyond the horizontal bar. Use a positive grip method (palm center is facing inward), and the grip distance is slightly wider than the shoulders. Your arms are completely straightened. Before pulling the bar, contract the back muscles, keep the spine bent normally, and also shrink the gluteus maximus and hamstrings, so that the body can remain at a 45-degree angle. Take a deep breath and hold your breath while putting down the bar .Straighten your arms at the beginning, but do not lock them. Use the elbow to drive the equipment, use the muscles of the back and shoulders to pull up the barbell as high as possible until it touches your upper abdomen. Stop for a while, and then lower the barbell to its initial position in a controlled manner.

Fitness Bar editor’s attachment:

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