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Exercise has been identified as the best way to strengthen and develop toned shoulder muscles. Here are some suggestions for broad shoulder exercises at home to help you get the body you want. This exercise system also supports rounding or sloping shoulders.
1. Clearly define the reason for doing broad shoulder exercises
Before doing any exercise, we need to clarify why we need to practice broad shoulders? Many people desire to have broad shoulders because it helps to make the body more balanced and masculine, especially broad shoulder exercises are very effective in expanding the shape of the upper body.
Basically a masculine broad shoulder will appear:
Create an inverted triangle with a wide top and narrower down the waist. Wide shoulders associated with square shapes, creating a more masculine feel than round and slim shoulders. Usually associated with muscular build. Advantages of exercising broad shoulders:
Broad shoulders are usually strong, supporting you to perform daily tasks such as lifting heavy objects or playing sports. Lower your risk of injury while exercising. Practicing broad shoulders will make your image dynamic, representing strength and fitness. You can add more arm, back and waist exercises to support shoulder strength. Developed shoulders combined with an upright posture will enhance your figure. Opening your chest and pulling your shoulders behind your spine improves your posture, makes you more confident, and improves your mood.
2. Strategies to develop shoulder muscles
The shoulder bone structure is a fixed part and formed by genetic factors combined with nutrition and you are very difficult to change this part. However, shoulder width can vary to a certain extent, mainly in the width of the collarbone (the important part of the shoulder width).
To strengthen and develop your shoulder muscles, you may need to do some broad shoulder exercises to help strengthen, tone, look wider and more aesthetically pleasing. Shoulders need balance on the front, sides, and back, you may need to work all of the major muscle groups in the shoulder: like the Deltoids and Delts. They consist of 3 distinct muscle groups:
Anterior deltoid: in the anterior part of the shoulder. Lateral deltoid: middle part of shoulder. Posterior deltoid: posterior part of shoulder.
Cơ vai của con người gồm có 3 phần khác nhau
3. Suggestions for wide shoulder exercises at home
Here are some exercises for you to do at home. Frequency of doing 1-3 times per week, at least 1 day apart between training sessions. In order to limit injury, you should start with light to moderate weights, as you get used to it, increase the duration and intensity of the exercise.
3.1. Seated rear lateral raise Sit on the edge of an exercise bench, holding dumbbells in your hands. Lean forward slightly, keeping your back straight (lower belly can rest on your thighs). Slowly raise the dumbbells up and to the sides until your elbows are shoulder height. Slightly bend your elbows as you do this move. Hold the position for a few seconds and then lower your arms back to the starting position. Goal: Perform 3-4 sets, each set 10-15 times.
3.2. Face pulls Fix one end of the resistance bands (Resident bands) in a position at or slightly above the chest. Grasp the other end of the resistance band and pull to create tension. Point your elbows to the sides and parallel to the floor. Pull the rope towards your face. Hold this pose for a moment while focusing on squeezing the hamstrings and upper back. Gently release the muscle, release the rope to return to the original position. Goal: Do 3-5 sets, each set 15-20 times.
3.3. Dumbbell front raise Stand up straight with a moderate dumbbell in each hand. Keeping torso stationary, lift left dumbbell (elbow slightly bent, palm down). Continue to raise your arms until your arms are slightly above your shoulders, parallel to the floor. Pause for a moment and then slowly lower your arms to the starting position. Repeat the movement with the right hand. Goal: Do 2-3 sets of 16-20 reps each.
Bài tập vai Dumbbell front raise
3.4. 45-degree incline row Lie face down on an exercise bench with a 45-degree incline. Let your arms hang straight down, holding a medium dumbbell in each hand. Squeeze your shoulder blades together as you bend your elbows to lift your arms (and dumbbells) up (Keep upper arm perpendicular to body throughout the movement). Pause for a moment and then lower your arms to bring the dumbbells to the starting position. Goal: Do 2-3 sets of 6-12 reps each.
3.5. Overhead shoulder press Stand up straight, holding dumbbells slightly above your chest. Arms slightly wider than shoulder width. Push the dumbbells straight up toward the ceiling while keeping your elbows in. Squeeze your legs, lower back, and abs to keep balance while performing the movement. Lower to return to the starting position. Goal: Perform 2-3 sets, each set from 5-8 times.
4. How often does this broad shoulder exercise work?
Depending on many factors, the results of broad shoulder exercises will come to you quickly or slowly. If you work out at least 2-3 times a week for 20 minutes, you'll likely see results within weeks or months. The results obtained may also depend on ancillary factors such as size, body fat percentage and diet. The length and intensity of your workouts and your fitness level will also affect the results.
Things to keep in mind during exercise such as:
Always talk to your doctor before starting a new exercise program. This is especially important for someone who has had an injury or is just starting out in the gym. Do not try to force yourself to do any exercise that causes severe pain or discomfort. You might consider doing the broad shoulder exercise with the assistance of a bodybuilder (PT). Use caution if you have cardiovascular disease, high blood pressure or any other problem that could be affected by exercise or sports. In this situation, consider a more gentle routine, such as yoga (if you have high blood pressure). Start with light exercise and gradually increase the duration and intensity of exercise to prevent injury. Use appropriate weights, not too heavy. Always use straight posture and correct technique when exercising. Avoid stressing or forcing yourself to do any movements.
Trước khi tập luyện, bạn nên trao đổi với bác sĩ để được hỗ trợ về vấn đề sức khỏe
Always use caution when starting any new strength training exercise. In case you have doubts about your ability to respond, talk to your doctor and fitness specialist for the most specific advice. For broad shoulder exercises to be effective, set up an exercise plan and follow it strictly. You can focus on doing broad shoulder exercises at home a few times a week, and divide the time to work on other parts of the body. It may take some time for you to see the effects of your workout.
Maintaining regular shoulder exercises combined with a scientific diet will not only help you get a beautiful body, but also bring a good health.
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Reference source: Healthline
