What are the benefits of shoulder training?

Many office workers sit in the office all day, and their shoulder muscles are definitely tense, so they need to relax after get off work. There are many benefits of shoulder training, let’s take a look.

1. The benefit of shoulder training is to avoid frozen shoulder. Exercising our shoulders is also good for our necks and can prevent us from cervical spondylosis. Cervical spondylosis is very uncomfortable and often causes neck pain. If you have frozen shoulder, you will often feel sore shoulders, which is particularly uncomfortable. Therefore, when we exercise, it is particularly good to train our shoulders. It is not only good for our bodies, but also can increase the muscles in our shoulders. The shoulders connect the neck and the lower body and can be said to be a hub.

2. There are many acupuncture points and nerves in the shoulder area. You can do some shoulder stretching exercises during exercise, such as rotating your shoulders, abducting and extending them, and pulling your shoulders to achieve various movements you want. It is very good for your shoulders. The shoulder muscles are also connected to the chest and back muscles. Including the deltoid muscle, trapezius muscle, etc., will get more or less exercise, which is good for us.

1. Reduce fat content to help lose weight

Properly increasing the proportion of muscle will help improve metabolism, reduce fat production, and avoid obesity. Why does increasing muscle have such an effect? ​​Because even if the human body is not exercising, 1 kg of muscle can consume about 75 to 110 calories. And every 1 kg of fat can only consume 4 to 10 calories. Therefore, increasing the muscle content in the body, coupled with moderate diet control, will certainly see better results for those who want to lose weight.

2. Avoid pain degeneration

Modern people tend to lead a more sedentary lifestyle. Whether working or studying, they need to use their neck and waist muscles for a long time and in large quantities. If the neck and back muscles are not trained, insufficient muscle strength and excessive use will cause muscle strain, leading to cervical and lumbar diseases, symptoms such as soreness and degeneration, and in severe cases, it may even affect the body shape and cause a drastic change in appearance.

3. More energetic

Regarding strength training, Miriam E. Nelson, a famous American doctor and best-selling author, said that a research survey found that after participating in strength training for a year, the respondents were more energetic than before, felt many years younger, and were more actively involved in exercise. The amount of exercise also increased by 27% compared to before. These are the results achieved after only one year of muscle training.

4. Delaying aging

Generally speaking, the human body's muscle strength is at its best between the ages of 20 and 25. After the age of 25, it will gradually decline at a rate of 10% muscle weight and strength loss every 10 years. After the age of 60, the loss of strength will double, not only will the athletic ability be significantly reduced, but also make daily tasks such as moving luggage and going to the toilet difficult, and it is more likely to affect the ability to move, greatly reducing the walking speed.

5. Burn more calories

Strength training can promote the increase of body muscles and bones. Even if you stop muscle training, energy consumption will continue so that your body can generate new muscle tissue. Through strength training, the body can be turned into a high-efficiency machine that consumes calories and fat, making the effects of weight loss and body sculpting more significant.

1. Seated dumbbell shoulder press. First, we find a pair of dumbbells that suit us, hold the dumbbells with both hands, sit on a stool, straighten our back, and then slowly push the two dumbbells upwards. During this pushing process, we must feel the force of our shoulders. I suggest that we can use dumbbells that are slightly heavier than usual training, because our shoulders have a relatively large content of skeletal muscles and can withstand heavier weights.

2. Standing dumbbell lateral raise, first of all, we also need to find a suitable weight, and then when doing this movement, we need to stabilize our body and not let our body swing up and down, back and forth with the dumbbell. This is a more difficult point to master. I suggest that we should first use light dumbbells, learn the movement, and then add weight.

1. Excessive weight

Most of the reasons for shoulder training to trapezius muscle are caused by excessive weight. The trapezius muscle is connected to the deltoid fascia, and these two muscles are supposed to work together. When the deltoid muscle is not strong enough, the trapezius muscle will definitely assist. When beginners do exercises with long force arms such as lateral raises and bent-over flyes, it is not reasonable to increase the weight of the dumbbells directly to 2.5kg, 5kg, 7.5kg, etc., because it is very likely that 2.5kg is too heavy for you.

2. Press with your upper chest

Do a small test, stand up straight, raise one hand in a push-up position, and use the other hand to touch the upper chest and the front deltoid muscle to see which one is harder. If the upper chest is harder, then you are most likely using the upper chest to dominate the force when you usually practice push-ups. The weight you push may be very heavy, but it may not necessarily train your shoulders better. Try to adjust the position of the shoulder blades and arms to tighten the front deltoid muscle.

3. Always think about lifting the barbell

"Lifting" is often a process of moving a heavy object vertically upwards, and finally using the arms to form a support. If you always think about "lifting up", you will reflexively use all means to raise the center of gravity of your body, such as standing press on tiptoe, shrugging shoulders, lifting ribs, etc. This will borrow additional strength from the calves, trapezius muscles, and pectoral muscles, but there will be no deltoid muscle strength.

4. Do not practice with fixed equipment

Shoulders may be one of the most necessary parts to train fixed equipment, because the shoulder joint is too flexible, and when the push-up action is close to exhaustion, you need to spend more consciousness to maintain balance, so it is difficult to make the deltoid muscle reach deep exhaustion under free weights. Fixed equipment can perfectly solve this problem.