5 dumbbell movements to create a 'man's shoulder' full of aura
As the saying goes, a man's shoulders are not wide, and his aura is 1.3 meters. For men, broad shoulders are one of the main hallmarks of male bodybuilding.
Men with well-developed shoulder muscles, full shoulder muscles can hold up the clothes, not only the body will show an inverted trapezoid shape, the clothes will look better, but also make the girl feel more secure, that is, exudes hormonal charm" Men's shoulders", full of masculinity.
Wide shoulders can also be practiced, a pair of dumbbells, 5 movements, daily practice at home is full of "man's shoulders".
Exercise 1: Seated Dumbbell Press
Sitting on a stool, legs apart and knees bent, back straight, core tightened, shoulders sinking, holding dumbbells in each hand, arms bent and knees open to the sides of the body, so that the upper arms are parallel to the ground, and the dumbbells are raised to the front of the shoulders to maintain Keep the body stable, keep the core tight, the deltoid muscle force drives the arms to push up the dumbbells until the arms are straight, control the speed and slowly bend the elbows to restore.
Exercise 2: Dumbbell Front Raise
Sitting on a stool, legs apart and knees bent, back straight, core tightened, shoulders sinking, holding dumbbells in each hand hanging in front of the body, palms facing the body to keep the body stable, keep the back straight, the deltoid muscles drive the arms Raise straight ahead until the arm is parallel to the ground and stop for a while, contract the front of the shoulders, and then actively control the speed to slowly restore.
Action 3: Seated Dumbbell Curl Lateral Raise
Sitting on a bench, legs apart and knees bent, back straight, core tightened, shoulders sinking, arms bent and elbows open to the sides, dumbbells in each hand, palms relative to the body, keeping the arms bent, the deltoid muscles in the middle The force of the bundle drives the arms to lift up sideways until the upper arms reach the height of the shoulders, stop for a while, contract the middle bundle of deltoid muscles, and then control the speed to restore slowly.
Bailiheng Sports APP, shoulder training, Cai Daxiong
Action 4: Seated Dumbbell Alternate Press
Sit on a bench, legs apart and knees bent, back straight, core tight, shoulders sinking, holding a dumbbell in each hand, raise the dumbbell to shoulder position with one hand, palms forward, elbows out. With one arm straight up naturally, press the dumbbell up over your head, keeping the other hand still. Pause at the top for a while, then slowly return the dumbbell to the starting position and repeat on the other side.
Bailiheng Sports APP, shoulder training, Cai Daxiong
Action 5: Seated dumbbell reverse fly
Bend over while keeping the back straight, the torso is at 40 degrees to the ground, hold the dumbbells opposite each other, the arms hang down naturally, bend the elbows slightly, and use the force behind the shoulders to lift the arms up to the side until the upper arms reach the shoulders Stop for a while at the top of the height, feel the contraction of the back of the shoulders, and then actively control the speed to slowly restore, and feel the stretch of the back of the shoulders.
Bailiheng Sports APP, shoulder training, Cai Daxiong
Why is sitting position recommended?
One is because when doing seated press, not only can you have a place to sit, but your back can also lean against the back of the chair, which can better ensure the stability of your body.
The second is to do seated presses, it is difficult for the body to use force, so that the shoulder muscles can be fully exerted, so as to have a better training effect.
Recommendation : 10 reps per set, 5 sets per rep. Practice at least 2 times a week, and if you persist for a long time, you can also develop a manly "man's shoulder".