几套练肩部肌肉的方法

几套练肩部肌肉的方法 1. dumbbell exercise (1) sideward movement Ready position: feet open, shoulder width, arms on body side, hands holding dumbbells, eyes forward. Action; arms from both sides to slowly raise the shoulder height, pause, slowly restored to the ready position. Repeat this action 20 times. The action can also be carried out by one arm, alternating left and right side. Essentials; stand to keep upper body upright, don't shrug when on the move. Roles: mainly developing lateral muscle of deltoid muscle. (2) front lifting movement; Preparatory position, feet open with shoulder width, arms unbend down, the back of the hand is straight forward, dumbbells, punches and inward. Action: left shoulder and arm dumbbell will force slowly before the body up to the overhead, pause, and then slowly straight arm down, restored to the ready position. Alternating right and left. Repeat this action 20 times. Tips: keep upper body upright, lifting the elbow straight, do not move too fast, do not use. Roles: mainly develop the front side of deltoid muscle. Is also the role of the chest muscle, wood trapezius, serratus anterior, upper arm muscle. (3) bent sideward movement Preliminary pose: legs open, and shoulder width, straight leg bent, upper body before Quyue 90 degrees, two arms unbend natural droop hand dumbbell, boxing eyes forward. Action: arms straight forward side of the dumbbell slowly raised to flush with the shoulder, pause, and then follow the original road back into the starting position. Repeat this action 20 times. Essentials: chest, upper arm slightly raised, not raise the upper body force, flat shoulder and elbow tightening. Relax your arms when you put them down. Role: major development of the posterior deltoid muscle. 2. chest exercise (1) flexion movement; Preliminary pose: two natural stand, with foot chest sub side handle, right arm hanging on the natural right leg, right hand holding the chest on the other side of the handle. Action: bent arm, while keeping your elbow straight. The right arm lift on the right side of the body until the close, the right upper limb and shoulder level, pause, slowly put the arm down, restored to the ready position. Then live above his left foot on the chest, left arm movements, alternating left and right. Repeat the above 20 times. Essentials: chest to handle properly fixed, bent arm, elbow bending. Action: primarily strengthens the front side of the deltoid muscle. (2) abduction movement Preparatory position: same as "forward flexion" movement". Action: right arm straight in lateral side body flat, the right upper limb and shoulder level, pause, slowly down the arm, restored to the ready position. Then live above his left foot on the chest, left arm movements, alternating left and right arm. Repeat the above 20 times. Essentials: chest to handle properly fixed, abduction keep upper body upright, not leveraging. Effects: mainly strengthen the lateral strength of deltoid muscle. 3. barbell exercise Shrug Preparation posture: two feet natural stand, two arms unbend, the hand is carrying the bell horizontal bar, the back of the hand is forward, the fist eye is opposite. Action: keep arms straight, contraction of the trapezius muscle, try to make the acromion thrusting, until no longer high limit, pause, and then restore the ready position. The movements are repeated about 10 times. Main point: when standing, the upper body should be upright, shoulders shrug accounted for, not bent arm power. Function: mainly develop trapezius muscle, levator scapular muscle, strengthen shoulder strength.