On the Activation of Shoulder and Back

There are many female stars in the entertainment circle who call themselves the goddess of youth, but few people talk about the goddess of youth. Many living examples are in front of us. When I was a child, all school uniforms were invincible, which fascinated many female fans. I don't know how I suddenly got fat one day, and the symptoms of greasy middle-aged uncle such as big belly and baldness suddenly appeared, and I went further and further on the road of giving up on myself. ...

Speaking of Andy Lau's name, it is estimated that few modern young people know him. He is a famous veteran star in our father's generation. Now there is an interesting story about him: Andy Lau has never changed his weight since he debuted for 30 years.

In an early interview, he jokingly said: Everyone thinks I am a handsome boy, and I will be a handsome boy when I am 90 years old.

Although it is a joke, his 30 years of strong self-discipline is uncompromising. Time is a knife to kill a pig, and no one is spared. This sentence seems to have little effect on Andy Lau. The 49-year-old Andy Lau was in such a physical state when she gave a concert at 20 10.

Andy Lau, 59, is in such a state. His shoulders are wide, his waist is thin, and his abdominal muscles are eight blocks. He doesn't smell like a greasy uncle at all. Otherwise, when we reach a certain age, we won't just take good looks as the only criterion. If a person insists on having a perfect figure and healthy body through fitness exercise when entering middle age or even old age, it will bring more positive energy.

Exercise and fitness is not just lip service, but body shape will change. What is needed is years or even decades of persistence. Especially for contemporary male compatriots, bad living habits such as smoking and drinking, coupled with daily work and family pressure, can take time out for physical exercise and fitness. Having broad shoulders is the dream of most people, a symbol of male security and strength, and also the charm of gender. Without broad shoulders, people always feel thin and weak. Some friends may say that the skeleton is small and the shoulders look narrow. Can such a figure make their shoulders wider and stronger?

Of course it's possible. Reasonable fitness exercise is not to change your original bone structure, but to achieve visual "widening" by increasing muscles. Today, I will introduce some tips for male compatriots to practice their shoulders correctly.

Our shoulders are made up of deltoid, trapezius, rhomboid and infraspinatus, and what we usually call strong shoulder training is actually deltoid training, including the front, middle and back bundles of deltoid.

You can try to relax your arm naturally and swing with your shoulder joint as the driving shaft. You will think that when the arm swings forward, it is a front-bound muscle action, when the arm swings upward, it is a middle-bound muscle action, and when the arm swings backward, it is a back-bound muscle action. Only by accurately finding the corresponding feeling of muscle exertion and remembering this feeling can we find the correct way of exertion in exercise.

1. Warm up in advance, especially for people who are trying to exercise for the first time. Because our shoulder joint is very flexible and fragile, we must do some local warm-up exercises around the shoulder before formal training to help the muscle groups adapt to the active state in advance, and don't be obsessed with heavy weight-bearing exercises. Shoulders are easily injured. For people who try to exercise for the first time, the weight of dumbbells should not be too heavy, just 2-5 kg. Shoulder is a very important part of the upper body. Once injured, it will even affect the overall activity, so you must try your best to protect yourself.

2. It is very important to find out the power point of muscle group. Correct and standardized movements can stimulate muscle groups more deeply and get the best exercise effect.

In the process of training, don't shrug your shoulders too much, don't shake your whole body, and try to look forward. When men exercise deltoid muscle, they can focus on strengthening the middle bundle and the back bundle to change their body shape more directly, and the back bundle muscles can make the shoulders plump.

Here are several groups of deltoid muscle exercise methods, which can be used for reference by male compatriots.

1, used for deltoid toe training:

First of all, the body stands upright on the cushion surface, holding a dumbbell in each hand, and the arms naturally droop and inhale. Use the strength of the shoulder to drive the arm to lift the dumbbell until it is parallel to the ground. When lifting dumbbells, you should not rock back and forth, but keep steady. When the arm is raised to be parallel to the pad surface, stay for 5 seconds, feel the tightening state of the shoulder muscles, then control the descending speed of the arm and return to the original position as slowly as possible. Do 10 times for each group, and do 5 groups each time.

2, for the deltoid intermediate beam exercise method:

Similarly, hold a dumbbell in your right hand and a hip breadth between your feet. Keep your body upright on the mat, keep your head and neck straight, keep your eyes straight ahead and keep your shoulders straight;

Inhale, the shoulders exert force to drive the two arms holding the dumbbell to lift straight from the left and right sides of the body, and the body remains stable until it is parallel to the cushion surface, and stays for 5 seconds;

Exhale, exert strength on your shoulders, and control your arms to slowly fall back to their original positions. Pay attention to the action clock that the dumbbell side is raised horizontally, and don't shrug your shoulders, otherwise you can't fully exercise the deltoid muscle, but it will bring great pressure to the neck muscles and cause damage.

In the process of lifting dumbbells, elbows should also be kept straight, not lower than dumbbells. Do 15 times in each group, and do 8 groups each time.

3. For deltoid posterior bundle exercise:

Stand with your body facing the gantry, hold both ends of the rope with both hands, inhale, use shoulder muscles to exert force, bend elbows, retract forearms, abduct arms, keep your head and neck straight, keep your eyes on the rope, pull the rope as close as possible to your head and face, and stay at the extreme point where the rope pulls closer to your face for 5 seconds;

Then exhale, the action of pulling the rope by hand remains the same, slowly restore your arms to a straight state, keep your body stable when pulling the rope, and don't shake back and forth. Do 15 times in each group, and do 8 groups each time.