< u style='color: blue'>The shoulderis the most eye-catching part of the human body. Broad shoulders and three-dimensional deltoid muscles make people unforgettable. At the same time, strong shoulders make you feel at ease in your life and on the sports field!
Getting strong shoulders is the dream of every fitness enthusiast who goes to the gym. However, many people take some detours during shoulder training, or ignore some details, which ultimately results in no results for a long time. , serious injuries occurred!
Today we will take you to understand the seven deadly sins of shoulder training!
1. Don’t ignore the rear deltoid muscles!
Most fitness enthusiasts are confused by the facial muscles (chest, anterior triangle) in front of them, and do too many (push, shoulder adduction, shoulder internal rotation, shoulder flexion) movements, and neglected the inconspicuous posterior shoulder and upper back muscle groups (pull, shoulder abduction, shoulder external rotation, shoulder extension) movements and done too little!
This type of training content will cause the muscle groups responsible for pushing (Pressing) to be over-developed, while the muscle groups responsible for pulling will be under-developed! This results in an imbalance in the strength of the front and rear muscles, making the back shoulders and upper back small and weak!
Strengthen the posterior deltoid muscles
Rear deltoid musclesMainly responsible for abduction, external rotation and extension of our shoulders! As long as there is training involving these joint movements, the rear deltoid muscles will be exercised! For example, multi-joint rowing pull-downs, single-joint reverse flyes, straight-arm push-downs, and more!
When arranging a training plan: if there are pushing movements, there must be pulling movements, and they must be balanced.
Every group of pushing movements must have at least one group of pulling movements. .
For example: do a set of bench presses; the corresponding set is a set of rowing! Perform a set of dumbbell flyes (horizontal shoulder adduction), and you should also do a set of reverse flyes (shoulder horizontal abduction)!
At the same time, if the development of the front side of your body has far exceeded that of the back side, you need to adopt a priority strategy if you want to correct this imbalance! Focus on the back side, and add some strengthening exercises (pull, shoulder abduction, shoulder external rotation, shoulder extension) while doing balance training!
2. Don’t ignore the shoulder press!
Have you ever seen some people in the gym spend all their time doing lateral raises and front raises when doing shoulder exercises?
This approach will only waste time!
If your goal is strong shoulders and bigger delts, then you should focus on the shoulder press that can challenge you! Those single-joint moves aren’t your main dish!
3. Eccentric contraction
Many people only pay attention to the lifting stage of the dumbbell when doing side raises and front raises, but lower it too fast when lowering it! This will cause you to lose more than 40% of your exercise efficiency!
During the eccentric contraction phase, in order to brake or control the speed of the movement, the muscles will lengthen and produce Generate tension!
The force generated by the eccentric contraction of the muscle is greater than the concentric contraction of the muscle. That is, the muscle can bear more weight during the eccentric lengthening stage of the muscle, which is beneficial to muscle training. In other words, the muscle stimulation will be greater. Therefore, the eccentric stretching phase of the muscle will cause more damage to the muscle than the concentric contraction.
If your muscle feeling and control ability are poor, you must not ignore the eccentricity Contract! Try to slow down when lowering the dumbbell, and count 54321 silently
4. Lighter weight
Most people like to lift heavier because it looks more masculine, but this also plays into another weakness of men: "saving face"
Sufficient load is a necessary factor for you to become stronger, but it is not a reason to deform your movements and compensate. Many people use more weight than they estimate when performing exercises such as presses and side lifts, and the result is various shaking and borrowing force! , various half ranges, quarter ranges of motion!
Doing high-quality training with slightly lighter weights is what a smart trainer should do
5. Avoid pushing behind the neck!
Those who understand anatomy should know that the movement of shoulder joint abduction is not along the coronal plane, but in the front 30-45 degrees, which is called the scapula. This is the best angle for shoulder joint movement
The behind-the-neck press is more ideal. Excessive shoulder joint horizontal abduction (the scapula is retracted and the trapezius muscles are in isometric contraction) will limit the upward rotation of the scapula, resulting in limited shoulder joint movement and the inability to perform overhead lifts more smoothly. Movement, there is a risk of shoulder pinching!
6. Be careful with upright rowing < /p>
When using a barbell for upright rowing, especially with a narrow stance, you will be forced to add an internal rotation of the shoulder joint!
And perform shoulder abduction when the shoulder joint is internally rotated! , it is basically easy to cause shoulder pinching.
You can try it yourself by abducting your arms up to 90 degrees with your arms internally rotated. You will find that your shoulder joints are gradually being pressed.
For novices, or those with a history of shoulder pinching or shoulder pain, hunched shoulders, or insufficient shoulder joint mobility, do not do it!
If you are stiff! To perform upright rows, we would recommend using a wide grip, like a snatch, and keeping your shoulders abducted no more than 90 degrees as you pull up.
Using dumbbells is slightly better, but be careful to keep your shoulders up. External rotation (thumb pointed upward) increases the space in the joint cavity under the acromion, avoids impact on the greater tuberosity and reduces the chance of pinching.
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7. Pay attention to the mobility of the shoulder joint
strong>Good shoulder joint mobility makes your movements smooth and silky, and also prevents shoulder injuries!
Bad posture and bad training in life have put many people in a state of imbalanced muscle tone. The bad posture of rounded shoulders, hunched back, and forward head is not only ugly but also affects the mobility of the shoulders. If it is worn If you train with this attitude, the risk of injury will definitely increase greatly!
Pay attention to maintaining a normal posture in life, balance the chest and back during training, and be sure to warm up and tidy up before and after exercise. Some tension can easily restrict the movement of your shoulder joint. Relax and stretch the muscles, and then perform some shoulder joint flexibility training to help you improve the range of motion of the joint!
For example: the overhead press is mainly abduction or flexion of the shoulder joint. When you are responsible for the adduction of the shoulder joint And the tension of the stretching muscles (chest muscles, latissimus dorsi...) is too strong and tight, which will restrict your arms from lifting upward. At this time, you need to massage and relax these muscles before training! Come and prepare for the next training!