The shoulder exercise plan for lifting dumbbells will help you develop 3D perfect shoulders. Note that each set of 4 dumbbell lifting movements must be done continuously. The shoulders are well curved and look more stylish whether topless or clothed. The fitness bar has developed a set of fitness methods for shoulder training, which can quickly develop three-dimensional "3D shoulders". It is also recommended that men should practice on weekends, do 3 to 4 groups each time, and rest for 90 minutes between each group. Second. Before starting to exercise, you can do simple warm-up exercises, holding a 5-pound dumbbell in each hand and rotating in circles.
The shoulder is a complex position and is easily injured. Therefore, you cannot start strengthening exercises directly and must warm up. Hold a dumbbell of about 5 kilograms in each hand, raise it sideways, and then slowly turn forward in circles with the shoulders as the axis. The turning radius is about 20 cm. Make 10 turns, rest for 30 seconds, and then turn in the opposite direction.
1. Dumbbell shoulder press
This action mainly exercises the front deltoid muscles. As shown in the picture, lift a dumbbell in each hand, bend your elbows to raise it to shoulder height, and then lift the dumbbells upward at the same time. Choose the right weight to ensure you can do a maximum of 12 to 15 reps per set.
2. Dumbbell vertical row
Hold a dumbbell in each hand, with the palms facing your body, bend your elbows and pull the dumbbells up to your chest. Note that the distance between the dumbbells is slightly wider than the width of your shoulders. This can exercise more of the outer deltoid muscles instead of the neck muscles. Choose the right weight and make sure you can do a maximum of 12 to 15 reps per set.
