The shoulder is an important part of the upper body, which ensures the stability when we perform movement training. Therefore, it is best for us to carry out shoulder training at ordinary times. Many people have no rules when performing shoulder training. In fact, shoulder training also has a certain order. So how do you think the sequence of shoulder exercises should be arranged? Let’s go take a look below!
Warm-up
The first and most important step is to warm up, but this is a lot The part that people ignore. The purpose of warm-up is to activate target muscle groups and prevent injuries. Some people may object that I didn’t warm up and I wasn’t injured. Warming up plays a preventive role. If you exercise without warming up for a long time, something will definitely happen in the long run.
After we have fully warmed up during training, we mainly use high-intensity compound presses at the beginning, and then perform isolation movements! The sequence is the middle deltoid muscle-super set of high-rep lateral raises, and finally End with the rear deltoid muscles.
1. Prioritize compound movements! Do the most difficult exercises when you are most energetic!
The shoulder press is undoubtedly the best way to exercise your shoulders. The comprehensive method, whether it is barbell front neck press or dumbbell press, is a good exercise for the three bundles of the shoulder, especially the front bundle. Based on the energetic start of the workout, the heavy press was undoubtedly the centerpiece of the day's workout.
In the entire training process, the first two exercises should be the main pushing movements. The intensity should reach 80-90% of the maximum weight as much as possible. Each group should be trained 8-10 times, and it is recommended that you do groups Increase the intensity without decreasing the number of each group as much as possible, force yourself to complete, and do 8-10 groups. Next, perform isolation movements!
2. Super set of lateral raises
Lateral raises are For an action that isolates the middle deltoid muscle, it is recommended to choose an appropriate weight, rather than blindly choosing a heavy weight, which will lead to movement deformation.
Adopt the super group method and use threePerform dumbbell lateral raises with a decreasing weight. Do 8-12 times of all three weights. The weights are decreased in sequence. Complete three sets into one large group and do 4 large groups.
It should be noted that there is no intermission between the three groups in a large group, and there will be a rest after the large group is completed. Otherwise, the meaning of supergroup is lost.
3. Back shoulder: rear deltoid muscle
When the shoulder exercise reaches the third part of the deltoid muscle, it is already very tired, so Be sure to persist. The rear beam is often a part that many people ignore and is often forgotten. You can use the butterfly machine reverse fly or the bent dumbbell lateral raise, and do 6-8 groups as normal. Of course, if your exercise ability is pretty good, you can still use supersets to exercise. Of course, you can just use 2 different weight loads to do decreases, and the method is similar.