The shoulder width of a man is enough!
Shoulder exercise is a problem that cannot be ignored
Some classmates have a scorpion meat
Can be too narrow on the shoulder
Still not beautiful enough
Three factors affecting shoulder width
The distance separating the arm from the body when it is naturally drooping
Volume of shoulder muscles
Length of the clavicle (genetic decision)
The shoulder width is minimally affected by heredity
Between the same sex
The difference in clavicle length is up to a few centimeters
But strong man, bodybuilder
The gap between the shoulders of ordinary people can reach more than ten centimeters
This proves the training of the day after tomorrow.
Can have a huge impact on shoulder width
So how can you make your shoulders wider?
1. Push the arm outward by changing the position of the shoulder blade.
The shoulder blade is retracted inward, allowing the arm to sag naturally. At this time, the arm is below the collarbone, so the width of the shoulder is up to the shoulder joint.
The scapula is movable. As long as the muscles move the shoulder blade outwards, the arm can be pushed out. This push can make the shoulder 3-4 cm wide.
2. Rotate the arm so that the protruding direction of the bone faces the muscles
There is a raised part of the arm tibia called the big tibia, which is usually facing forward. Through the external rotation of the arm and the movement of the shoulder blade, we can make the protrusion face outward, and lift the deltoid muscle to make the shoulder look wider and rounder. In this position, the boundary between the deltoid muscle and the biceps and triceps is more obvious, and the arm muscles are more three-dimensional.
According to the above principle, with the training of deltoid thickness, the shoulder can be quickly widened.
Training method
If there is too much fat in the armpits and the inside of the arm, the skeleton will be opened and the shoulder blades will be pulled out. From another angle, we can widen the shoulders by replacing the fat under the armpits with muscles. The muscles in this position are: triceps long head, latissimus dorsi, great round muscle, small round muscle, anterior serratus and other small rotator cuff muscle groups.
We will train these muscle groups!
NO.1 Variant wide grip pull-ups up/down
Shoulder widening key training action
This action can train most of the above muscles. The grip is about twice the shoulder width, the shoulder blade opens outwards, the armpit is clamped when pulled to the highest point, and the shoulder is pressed down. The back is slightly arched and the abdomen cannot be pushed forward. Pull up according to 1 second, the highest stop for 1 second, the 2 second drop rhythm is completed, each group is about 6-8 times. If you can't reach this number, it is recommended to find a friend to help your foot.
NO.2 bow back push ups
Pre-saw muscle training can improve
The extent of the scapula moving forward
When you reach the lowest point and tighten the shoulderbone, push the shoulder blade hard when you push it up. When you push it to the highest point, use the upper back to force the bow, and let the shoulder blade reach the maximum. The movements are in the order of 1 second and 2 seconds, 8-15 times in each group. Can not be completed can be changed to kneeling position.
NO.3 sitting posture dumbbell press
After performing a light weight warm-up, select a load that repeats up to 8 times and train at a rhythm of 2 seconds from 1 second. The clavicle is fixed all the way. If you can't do it, it is recommended that the little friend help you hold the collarbone. Lift the dumbbells slightly above the head, do not raise the highest.
NO.4 Dumbbells lean sideways
The shoulder blade is clamped and fixed, the elbow is slightly bent back, and the arm is slightly rotated to tilt the dumbbell forward. Warm up from the lightest dumbbell, lift it in 1 second, and tighten the highest point for 1 second, 2 seconds of rhythm. The clavicle must be fixed at all times, otherwise the dumbbell weight is too large.
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