How to increase shoulder width: six actions can help you easily

　　For those of you who want to give people a sense of security, how is this possible without making your entire shoulders look broad? How to increase shoulder width? This is a very good question. Today, the editor will bring you six super powerful shoulder width exercises. Save them now!

　　1. Dumbbell lifting exercises. First you need two dumbbells of suitable weight to help you, then start this action. Stand like a soldier, then hold a dumbbell in each hand, first hold it on the crotch, and then pull the dumbbell up to a position slightly above the shoulder. When you have reached almost 15 functions, perform a one-handed dumbbell lifting exercise, that is, do not do it at the same time, while pulling up and down and then changing sides. The action posture is the same as pulling the dumbbell with both hands at the same time.

　　main exercise : Muscle group at the back of the neck and near the back of the collarbone.

　　2. Barbell pull-up exercises. Still maintaining a standing position, pull up the dumbbell weight that suits you, and then perform lifting exercises. There is no need to lift your shoulders. You can mainly lift them to the chest. The exercise effect is already good.

　　main exercise : The same part as the first action extends again to the muscle group in the middle of the upper spine.

　　3. Lie on your side and lift the dumbbells. You need a fitness chair, lie on your side on the chair, hold a dumbbell with one hand, place it on your thigh first, and then perform dumbbell lifting exercises. This action needs to be practiced on different sides. After practicing, switch to the right hand with the left hand. Change sides about 15-20 times.

　　main exercise : Shoulder muscles, the top muscle group of our shoulders.

　　4. Play with dumbbells while seated. First, sit up, then bring your legs together in an arch shape, bend down and hold a dumbbell in each hand, and then (hands and dumbbells) are in a suspended state, placed directly under the thighs, then move the dumbbells from the middle to the sides, and then to the middle, repeat about 10 times, and then take appropriate rest.

　　main exercise : The entire muscle group above the biceps and most of the upper back muscles.

　　5. High lifting exercise of curved barbell. This action is very similar to the second action, but it is best to lift the barbell to a height above the head. Perform this exercise for almost 10 times. Remember that the height must be sufficient and the posture must be correct.

　　main exercise : Shoulder muscles and chest muscles in the forward direction of the body.

　　6. Upright dumbbell lifting exercises. In a standard standing position, hold an appropriate amount of dumbbells in each hand. In a relaxed position, the dumbbells are placed against the thighs, and then lifted up to practice. In this action, the dumbbells should be lifted as high as possible to reach an overhead height, so that the entire arm is as close to the body as possible. After the left hand practice, switch to the right hand. A set of almost 10 times.

　　main exercise : The top of the pectoral muscles and the shoulder muscles immediately adjacent to the chest.

　　Things to note when training shoulder muscles

　　First of all, when doing shoulder exercises, we should pay attention to whether it is what we need. When we exercise a certain muscle, we should not blindly pursue it, but depend on the degree of our need for it. Just like a girl does not want big biceps, then she will not choose to do it, and she only needs to do it to lose weight. Therefore, for those who want to increase shoulder width, these actions are what you need.

　　Secondly, control the weight of sports equipment and the intensity and quantity of exercise. As fitness equipment, barbells and dumbbells are of great fitness value, but they also obviously carry dangerous factors. Many people do shoulder width exercises without paying attention to their weight. This is not acceptable and can easily cause harm to the body, so be careful. Of course, there is also the amount of exercise. Everything must be done in moderation, right? Just like the limit you can lift a barbell 10 times, then don't do more. Breaking the limit will cause physical damage, which is not worth it!

　　Finally, having broad shoulders seems to give people a sense of security, but it should be moderate. Don’t consider whether it looks good just to increase the size. If your lower limbs are thin enough, but your shoulders are surprisingly big, do you think Popeye in the animation will look good in reality? Haha, so everyone remembers that exercise should be comprehensive. While training shoulder width, you should also exercise other body parts appropriately, so that the entire body will not be so uncoordinated. (99healthy net( www.99.com.cn ) Special article, please indicate the source if you need to reprint)