Everyone wants to have a healthy body and a perfect body shape. Wide shoulders are the standard for healthy men. However, for various reasons, many young men have narrow shoulders and even slip shoulders. This not only affects the appearance of the body, but also causes a lot of psychological burden for many young men. In fact, the narrow shoulders can be improved through exercise. By training the shoulder muscles, you can increase the shoulder muscles to make up for the lack of narrow shoulders.
The shoulders of the human body mainly include: deltoid , trapezius , supraspinatus, infraspinatus , big round muscle, small round muscle and other muscles. Among them, the deltoid muscle is divided into three groups: the front, the middle and the back. It is the most obvious muscle in the shoulder and plays an important role in the width of the shoulder.
Therefore, a reasonable exercise of the deltoid muscle can quickly and effectively widen your shoulders and improve your body shape. The exercises for exercising deltoid muscle mainly include:
1 1. Straight arm side lifter is standing upright, looking straight ahead, holding dumbbells and arms hanging down. During practice, lift the straight arms of your hands to the horizontal position on the side of the body. 34812 This action mainly develops the muscles in the deltoid muscle, usually in groups of 3 to 4, each group doing 8 to 12 times. 812 When practicing, the weight of the dumbbells should be appropriate, and each group can only do 8 to 12 times as much as possible.
2 2, before the straight arm lifts and lifts this exercise, the preparation is the same as above. 23 During practice, the dumbbells are held in front of the straight arms, and after 2 to 3 seconds of static force, the dumbbells of the double hand are lifted. 34812 This exercise can effectively develop the toe of the deltoid muscle, usually in groups of 3 to 4, each group doing 8 to 12 times.
3 3, wide grip neck push this exercise can be used in standing or sitting posture training, the practitioner is chest, visually in front, both hands wide grip barbell , and the barbell from the neck back along the occipital upright arm straight. 6846 This action can comprehensively develop the front, middle and back of the deltoid muscle, usually in groups of 6-8, each group doing 4-6 times.
23 If you want to widen your shoulders, just stick to the above practice methods and practice 2 or 3 times a week. After a while, you will be satisfied.