The shoulder muscles are a very important part of the human body, not only related to the posture and appearance of the body, but also related to many daily activities and sports. Understanding the types of shoulder muscles and how to exercise them effectively is important for improving physical fitness and preventing shoulder diseases.
1. Introduction to shoulder muscles.
The shoulder muscles mainly include deltoid, trapezius, supraspinatus, infraspinatus, teres minor, rhomboid, and subscapularis muscles. These muscles work together to allow our shoulder joint to perform a variety of movements such as internal and external rotation and adduction, abduction, etc.
2. Ways to exercise shoulder muscles.
1.Dumbbell press.
The dumbbell press is a very effective way to work the shoulder muscles. By holding dumbbells, pushing upwards and slowly lowering them, the deltoid and trapezius muscles can be activated and the muscles in the shoulders can be strengthened. Beginners are advised to use relatively light weights and gradually increase the intensity of training.
2.Side-raised.
The lateral raise is an exercise that specializes in working the supraspinatus and deltoid midtracts. Shoulder muscles can be effectively exercised by holding a dumbbell in each hand, lifting it flat to shoulder level, and then slowly lowering it. Pay attention to keep your body stable and avoid borrowing strength.
3.Front flat lift.
The anterior flat press mainly exercises the anterior and middle bundles of the deltoid muscles. With the dumbbell in hand, raise it flat forward until it is shoulder level, then slowly lower it. Pay attention to maintaining the stability of movements and the coordination of breathing, and avoid holding your breath.
4.Lean over and raise sideways.
The bent side-press is an exercise that works the infraspinatus and teres minor. Start by leaning over, then hold a dumbbell in each hand and raise it outward, then slowly lower it. Pay attention to maintaining the stability of the body and the flow of movements.
5.Pull the bird after the puller.
Tension posterior bird is an effective way to exercise the subscapularis and posterior deltoid muscles. Use the tensioner to spread your arms back until they are parallel to your back, then slowly retract. Pay attention to maintaining the stability of the body and the coordination of breathing.
3. Precautions.
1.Arrange the intensity and frequency of training reasonably.
When exercising your shoulder muscles, you should arrange the intensity and frequency of training reasonably to avoid excessive fatigue or injury. Beginners can start with light weights and low reps and gradually increase the intensity and reps of training.
2.Maintain proper posture.
It is very important to maintain proper posture during your workout. Wrong posture not only affects the effectiveness of training, but can also cause unnecessary muscle strains or joint damage. Therefore, when performing shoulder muscle exercises, it is necessary to pay attention to the correctness of posture.
3.Warm up and stretch well.
Before you start a formal shoulder muscle exercise, do plenty of warm-up exercises, such as brisk walking, jogging, or joint movement. After training, proper stretching can help relieve muscle tension and prevent soreness.
4.Maintain a regular workout rhythm.
To get good results in your shoulder muscles, you need to maintain a regular rhythm of exercise. Shoulder muscle training should be done at least 3-4 times a week, and each training session should be about 30-45 minutes.