The length of a man’s shoulders should be three times the width of his head. Don’t make excuses for your small frame. Active training is the right attitude.” Broad shoulders are what every man must have, and well-developed deltoid muscles provide Men's standard "V" shape and highlights the stylish figure
Introduction to the deltoid muscle
The deltoid muscle is composed of front, middle and rear bundles. Then almost all upper limb training deltoid muscles will be involved.
When training the chest muscles, whether it is bench press, fly or chest press, the front deltoid muscles will be stimulated at the same time, especially the incline bench press. When doing back exercises, the posterior deltoid muscles will also be exercised. If you do shoulder exercises the day after doing chest or back exercises, then shoulders are likely to be injured. To fully recover. If you wait too long, you will have to postpone the next chest or back training, which will disrupt your entire training plan. Many bodybuilders often use heel training for chest and back training. The same movement. After practicing the inclined bench press, practice the seated dumbbell or barbell press the next day. Basically, the same muscles are stimulated. In both movements, the anterior deltoid muscle absorbs the main pressure and stimulation, causing The problem is twofold. First, the front deltoid muscle will be overloaded and its growth will be inhibited. Second, the middle deltoid muscle, the area that should be focused on training, will not get the stimulation it deserves.
< p>The key to getting beautiful shoulders is to rely on the illusion that if the deltoid muscles are well defined, they will look bigger than if they are just bulky but have no definition. Just add half an inch to the side of each deltoid muscle. The width of the shoulders will increase dramatically. In addition, broad shoulders will make the waist appear slimmer, further enhancing the overall appearance.So how can you stimulate the growth of the deltoid muscles and avoid overtraining? Probably don't do too much. I mean don't do too much movement. The deltoid muscle is largely a small muscle group, and that means it's small in terms of overall size. Growth is limited in shaping the rounded, raised triangle.When working with muscles, half-range and static movements will give them the most effective stimulation. The focus should be on practicing the middle beam and sculpting detailed lines.
The training plan below is designed specifically for this purpose. Some of the moves may seem a little strange at first, but keep practicing. After a while, you can try to find the range of motion that will give you the best results. Once you learn how to control the "lack" of motion, you will soon see filaments all over your shoulders that you never thought of before. texture.
Training plan
Warm up for 5 minutes. 2 supersets of 15-20 reps.
Shoulder warm-up must not be sloppy. Shoulder injuries are the most common sports injuries among bodybuilders. Almost all shoulder injuries can be avoided through correct warm-up. Also, you don’t need to do too many sets to get a “burn” in your shoulders. During the warm-up phase, use a full range of motion to open your joints, using a light weight that will allow you to do at least 15-20 reps. Yes, this number is a bit high. The reason is that what we want to train is a slow-twitch muscle, and we have to find a way to get the most blood to flow to this area in the shortest time. This exercise also warms the muscles, allowing for a gradual increase in intensity without causing overtraining.
Start with a seated wrist rotator dumbbell press.
Do the entire range. Start by holding a dumbbell in each hand, with the palms facing your chest. Slowly lift the dumbbells toward your head and rotate your wrists at the same time. When the arms are fully When extending, keep your palms facing forward. Be careful not to let the dumbbells collide with each other at the top of the movement. Keep the distance at shoulder width. When the movement is completed, do not lock the elbows and continue to "force" them to rotate outward and backward. "" action can add extra stress to the deltoid muscles. Then, slowly return to the starting position. Because it will bring potential stress to the shoulder rotator tendon group, be sure to use a light weight when doing this action. Too light is better than too heavy Important. You can continue to increase the number of repetitions.
After completing the seated press, immediately stand up and do a set of upright rows with the same pair of dumbbells
Many people are doing it It is easy to make a mistake in this movement, that is, blindly pursue "height". This will bring too much pressure to the wrist, but will not help the muscle growth. Just lift the dumbbell to the height of the upper chest. Make sure the dumbbell is raised. About 6 inches in front of the body. Don't use any momentum during the movement. One way to prevent cheating is to keep the knees locked. Slight "jumping"