How to build a strong shoulder and improve the power of pushing?

Many people pay great attention to their training weight in daily training, because muscles are not only for beauty and beauty, but also the embodiment of the most basic strength. The load-bearing in training mainly focuses on three movements: push-pull and squat. Push mainly depends on the strength of chest and shoulders, squat and pull mainly rely on small muscles such as legs and back muscles. Today, I mainly talk about pushing in three movements, mainly pushing shoulders and chest. Today, we will talk about the power push, which is one of the shoulder push actions, in three steps. This is an action that reflects the shoulder strength.

The first step is to prepare for action, and many people will ignore this simplest step. But the action of preparation determines the state of your pause to some extent, so it is very important. First of all, pay attention to the grip distance. The best grip distance should be that the forearm is perpendicular to the ground and the elbow should not contain too much. At the same time, let the center of gravity of the barbell fall on the palm root instead of the palm and fingers, which can minimize the damage to the wrist. As for whether it is a full grip or a half grip, it depends on personal habits, but we must grasp the barbell. Try to place your elbow directly under the barbell, at the same time, your shoulder blades are adducted, your back is tightened, and then take a deep breath.

The above are the preparation actions, many of which are common preparation methods in pushing work. What are the specific similarities depends on the specific promotion actions. Take a deep breath and finally walk out of the bar. This method will be used in almost all training movements. It will help you make better efforts and preparations, master the rhythm and help you stabilize the core.

Let's talk about the second step. The most important part of the second part is the process of throwing the bar. Take a deep breath out of the bar, and then all we have to do is stay away from the bracket properly and try to reduce the number of steps, because pushing a few more steps will be in vain. It usually takes three steps to find the correct position to push the barbell. The specific position of the sole is not fixed, just look at personal habits, but pay attention if you squat. After standing firm, tighten the gluteus maximus and stand up straight. If you feel short of breath, take a quick deep breath to change your breathing and adjust your rhythm. When you are almost finished, take a deep breath and push directly.

The third step, ushered in the most critical step, that is, the process of pushing. When you are going to push-ups, you will immediately find that your chin is blocking the trajectory of barbell activities. It's best if you can tighten your chin and avoid blocking it. If you tighten or block it, you need to cooperate with a quick chin-lifting action and then return to normal. Don't keep your head up. Although you don't make way for the barbell, raising your head may make your upper body center of gravity move backwards, so that your spine will be squeezed and part of the weight of the barbell will be borne by your spine. Try to avoid this situation.

At the same time, you can't blindly push up, but you should exert force on both sides of your body, that is, the outside. In order to lock the barbell when pushing to the highest point, the scapula will also be locked, which is to improve the stability of the scapula, just like the state when a weightlifter successfully locks the clean and jerk. Like squat, try to keep the trajectory of barbell consistent with the vertical line in the foot. Many people will lean back when they are tired, which needs to be avoided as much as possible. The reason is the same as not leaning back.

Try to avoid shaking your body up and down when doing power push, that is, your knees can't bend and your hips can't relax and stretch. Secondly, because the group needs ventilation, we should try to change the ventilation when the barbell is at the highest point, or do a few at a time, or we can take the same ventilation as before.

The above are the details that need to be paid attention to in power push. Strength push mainly relies on the strength of the shoulder to push up the barbell, and the deltoid muscle of the shoulder is a muscle that can show both strength and lines. Many people are eager for spherical shoulders, so big shoulders and so heavy weight, and it is natural to move, so the action of pushing shoulders is naturally important.