Why is it difficult to develop sexy shoulders? Why is it difficult to develop sexy shoulders?

Shoulder training is a relatively difficult thing. Many girls are thin in other parts of their body, but their backs are very thick, so they don’t look good in clothes, especially in the summer. Shoulder training is difficult but you must persist.

1. Learn to exchange time and training, that is, the time results of each action should be maintained continuously. You must make changes within a certain period of time. For example, when doing action 1, you can assist with other actions or change the action requirements based on the effect!

2. The weight of the equipment is a factor that promotes results. Although weight can help exercise, the effect may not be obvious and may lead to bad results, such as injury, which is not worth the loss!

3. There is no most reasonable training arrangement. If you are training, you must do it reasonably. Whether it is insufficient training or excessive training, it is irresponsible to your body. Remember!

1. Doing too many single-joint exercises

If you carefully observe the training of some strong men, you will find that vertical press movements are always put first, while single-joint movements such as lateral raises and front raises will not occupy too much content. Multi-joint compound movements are the cornerstone of your strong shoulders. Strength press, seated press, and leverage press are all the movements you should put first. These movements can greatly increase your shoulder strength and dimension.

2. Not lifting heavy enough

Most people are too eager to achieve a burning sensation in their muscles and choose to do light weight training more often, but they don't know that the size of your muscles is directly proportional to the weight you lift. If other muscles can only grow by lifting heavy weights, then the shoulder deltoids also need to be lifted heavy enough. Look at those athletes with deltoids as big as watermelons. Their push-up strength is extraordinary. Although great strength does not necessarily mean big muscles, but small strength will definitely not make the muscles big.

3. Lifting too heavy

The third and second points seem to conflict, but they are two completely different things. There is always a group of people in the gym who can only lift 10 kg, but they twist their bodies to lift 20 kg. No one can figure out their motivation. Choosing too heavy a weight leads to inefficient exercise, which is most obvious in shoulder training. The most common ones are lateral raises and bent-over flyes. In these movements, muscle tension cannot be maintained well, and the body inertia or other parts are used to compensate, which ultimately wastes sweat.

4. Bent-over fly exercise

Weak rear deltoids (posterior shoulder) is the problem of most fitness enthusiasts. Because of this dilemma, many people frantically start to practice bent-over lateral raises and reverse flyes, hoping to improve the rear shoulder problem as soon as possible. In fact, this is only a temporary solution and not a permanent solution. The main reason for the weak rear shoulder is that most fitness enthusiasts are confused by the face muscles in front of them (chest, anterior deltoids), doing too many movements (pushing, shoulder adduction, shoulder internal rotation, shoulder flexion), while ignoring the inconspicuous rear shoulder and upper back muscle groups (pulling, shoulder abduction, shoulder external rotation, shoulder extension) and doing too few movements.

5. Free Fall

Many people put the dumbbells back down quickly without keeping the muscles tense, which will cause them to lose more than half of the training benefits. In shoulder training, especially in some single-joint movements, such as lateral raises, front raises, and bent-over flyes!, if you want to get a burning sensation and make your shoulders explode, the movements must not be too fast, especially in the eccentric contraction phase. The eccentric phase tests your muscle control, improves your muscle sensitivity, increases the time the muscles are under tension, and brings you better muscle stimulation.

1. Standing push-ups

First, do a modified push-up, with your hands and knees on the ground, your palms and shoulders in the same straight line, and your head to your knees in a straight line, hold for 10 seconds, breathing evenly. Repeat 3 to 5 times, slowly, reaching 30 seconds each time.

2. Push-ups

Sit on the floor with your legs straight and your hands behind you with your fingertips pointing forward. Lift your hips and align your neck and spine so that your entire body is in a straight line from head to toe. Hold for 10 seconds, breathing steadily. Repeat 3 to 5 times, slowly, until you reach 30 seconds each time.

3. Leg lift push-ups

Do a push-up. Slowly lower your elbows, with your chest about 2.5 cm off the ground. Slowly press your body down, with your elbows close to your ribs on both sides, and slowly raise one leg. Then, straighten your elbows and do the other leg. Repeat 8 to 10 times.

4. Expand your chest

Kneel down, straighten your back, and cross your hands behind your back with your fingers crossed and straight. Inhale, lift your head and hands upward. Exhale, slowly lean forward, let your forehead touch the ground, and lift your arms as high as possible. This method can stretch a stiff back and expand the chest, while also exercising the arms and shoulders.

5. Cobra Pose

Lie prone on the ground with your hands on both sides of your chest. Keep your legs together and straight, with your feet close to the ground. Inhale and lift your head up, straighten your arms to support your upper body, straighten your chest, and lift it up as far as possible, hold for 5 seconds, then put it down, and repeat the exercise 3-5 times.

1. Dumbbell Press: Hold a dumbbell in each hand, bend your arms with your palms facing backwards, and then press upwards, rotating your forearms (turning your thumbs from outside to inside) until your arms are straight, then slowly return to the starting position, and repeat. This mainly develops the anterior and middle deltoids, increasing strength while reducing excess fat.

2. Push-ups with the knuckles facing inward: Do push-ups with the knuckles facing inward, the palms and fingers facing each other, and the distance between them wider than the shoulders. When the upper arms are bent, the body should not fall too fast, and the chest should be kept close to the ground as much as possible. This mainly develops the anterior deltoid and pectoral muscles.

3. The development of body shape should follow the principles of symmetry, coordination and integrity. For example, if you have a short neck and narrow shoulders, you should mainly develop your deltoid and pectoral muscles, and less development of the trapezius muscles; people with a good neck and shoulder ratio should develop all-round to make their shoulders more toned; people with broad shoulders and weak muscles should do more exercises to strengthen their shoulders, back and pectoral muscles.