This shows that there is something wrong with your shoulder control. At this time, it is necessary to correct it through targeted exercise. Correct shoulders of different sizes as long as the following four actions!
Action 1: the dumbbell is lifted and the elbow is opened.
Exercise muscles: upper arm muscles, biceps brachii, triceps brachii and medial forearm muscles.
Action points: fix the position of the upper arm, feel the contraction changes of the biceps brachii and triceps brachii, turn the wrist when the forearm bends upward, and turn the palm backwards.
Primary: 2 groups a day, each group 15-20 times, with 3-5 minutes rest between groups.
Intermediate: 5 groups every day, 30 times in each group, and 5- 10 minutes between groups.
Advanced:
1. Two groups every day, 50 times in each group, with a rest of 20-30 minutes between groups.
2. Every day, two groups, each group 100 times, rest between groups for 3-5 hours.
Action 2: The barbell rotates horizontally.
Exercise muscles: latissimus dorsi and its core muscles, biceps brachii and shoulder muscles.
Action points: keep the scapula contracted, bend the elbow to move the barbell to the left and right, and keep the knee joint, hip joint and back fixed in the process.
Primary: every day 1 group, each group 10- 15 times, with 5-6 minutes rest between groups.
Intermediate: 4 groups every day, 30 times in each group, with 8- 10 minutes rest between groups.
Advanced:
1. Three groups a day, 30 times in each group, with rest between groups 15-20 minutes.
2. Three groups a day, 60 times in each group, rest 1-2 hours (slightly more difficult).
Action 3: Squat in the kettle bell cup.
Exercise muscles:? Rope muscles and muscle groups, abdominal and shoulder muscles
Action points: the distance between the legs is slightly wider than the shoulders. Bend your hips down, do squats and keep your back straight. Hold the kettle bell in the middle position with both hands. It should be noted that the knees and hips should be exhausted.
Primary: every day 1 group, each group 10- 15 times, with 5-6 minutes rest between groups.
Intermediate: 4 groups every day, 30 times in each group, with 8- 10 minutes rest between groups.
Advanced:
1. Three groups a day, 30 times in each group, with rest between groups 15-20 minutes.
2. Three groups every day, 60 times in each group, with rest between groups 1-2 hours.
Action 4: Dumbbells bend alternately.
Exercise muscles: posterior horn muscles, brachiocephalic muscles and shoulder muscles.
Action points: feet are fixed on the ground, the upper arm is naturally close to the sides of the body, the elbow is slightly placed on the upper body, and the palm maintains a neutral grip.
Primary: every day 1 group, each group 10- 15 times, with 5-6 minutes rest between groups.
Intermediate: 4 groups every day, 30 times in each group, with 8- 10 minutes rest between groups.
Advanced:
1. Three groups a day, 30 times in each group, with rest between groups 15-20 minutes.
2. Three groups a day, 60 times in each group, rest 1-2 hours (slightly more difficult).