Many men are very obsessed with chest exercise, but some people are keen on shoulder fitness. Xiaobian thinks that it's hard for men to have broad shoulders, which can fully show a man's responsibility and shoulder the responsibility given by life. Of course, the main thing is dumbbell, let's let Xiaobian tell you how to exercise shoulder the most effective way.
The shoulders and chest are a perfect match. The thick chest, together with the wide shoulders, is full of masculinity no matter from which point of view. At the same time, the developed and powerful muscles of the shoulder can make the shoulder joint, as well as the nerves and blood vessels of the shoulder more protected. So, when we do muscle exercises, we must pay attention to the shoulder exercises.
1. Standing side lift
Action tips: open your feet to shoulder width, and hold dumbbells on the side of your body. Inhale, lift to both sides until the arms and shoulders are at the same level and stop for 3-4 seconds (when lifting the bell, the elbows should be slightly bent). Then exhale and slowly lower to the side of the body. Repeat the exercise. Tip: when the bell is lifted or lowered, the upper body should not swing back and forth to lift or land freely with the help of inertial force. The movement should be stable and slow, especially when falling, the speed should be controlled, and full retreat practice should be carried out. At the same time, don't shrug. Focus on your shoulders.
2. Horizontal lift before standing
Action Essentials: open the feet at the same width as the shoulders, hold the dumbbells with the backs of both hands forward, and hang them down in front of the legs. The distance between the two hands is the same as the shoulder width (when adjusting the dumbbells with the two hands holding the stick, the narrow holding distance can be used). Inhale and lift straight arms in front of you until they are at shoulder level for 2-3 seconds. Then exhale, then straighten your arms and slowly lower them to restore. Repeat the exercise.
3. Bow side lift
Action Essentials: the two feet are slightly wider than the shoulder, the upper body is bent to parallel with the ground, the back is straight, the head is slightly raised, the two legs are naturally extended, and the body center of gravity falls on the vertical line of the heel. Two hands face each other, eyes forward, dumbbells down in front of the legs. Inhale and lift the bell to both sides until it is at shoulder level for 3-4 seconds (the elbows are slightly bent when lifting the bell). Then exhale, and slowly lower to the arms down position. Repeat the exercise.
4. Sitting front neck press
Action Essentials: sitting position, put the barbell with both hands on the chest (clavicular fossa), with the fist center forward, and the distance between the two hands is the same as the shoulder width or wide holding distance. Keep the upper body in the position of chest, abdomen and waist, and look at the front. Inhale, push the bell vertically upward until the arms are fully extended, and stop for 2-3 seconds. Then exhale and slowly put it down. Repeat the exercise.
Do some people want to try after reading it? Regular exercise is good for your health. Regular exercise will also help you a lot! Exercise and fitness has been accepted by the world. When you feel tired, you may as well put down your work to exercise together, not only to improve your immunity but also to build up your body.