The curve on the shoulder is good enough, no matter whether it is bare upper body or clothes, it is more type. The male fitness net has developed a set of fitness methods for exercising shoulders, which can quickly develop a three-dimensional "3D shoulder". It is recommended that the men should exercise on the weekends, each time doing 3 to 4 groups, resting between each group. 90 seconds. Before starting exercise, you can do a simple warm-up exercise, with each hand holding a 5 pound dumbbell.

The shoulders are in a complex position and are easily injured. Therefore, you cannot start to practice directly and you must warm up. Take 5 pounds of dumbbells with both hands and lift it side by side, then slowly turn forward with the shoulder as the axis. Turn the radius around 20 centimeters, turn 10 times, rest for 30 seconds, then turn in the opposite direction again.

Dumbbell shoulder press

This action mainly exercises the deltoid front muscles. As shown in the figure, each hand lifts a dumbbell, raises the elbow to the height of the shoulder, and then lifts the dumbbell upwards. Choose the right weight to ensure that each group can do 12 to 15 times.

2. Vertical rowing with dumbbells

Hold a dumbbell in both hands, palm toward the body, elbow pull the dumbbell up to the chest position, note that dumbbell distance is slightly greater than the width of the shoulder, so that you can exercise more deltoid muscle, rather than neck muscles. Choose the right weight to ensure that each group can do a maximum of 12 to 15 times.

3. Dumbbells fly back and forth

Can exercise the deltoid muscle and the side of the action. Stand upright, keep your feet apart and shoulders wide, lean forward, keep your back straight, hold a dumbbell in each hand, and sit directly under your chest. Turn your wrist slightly to make sure your pinkie is above your thumb. Slowly raise your arms to the sides and choose the right weight to ensure that you can do it up to 15 times at a time.

Lift the disc

This is the exercise of the front deltoid muscles. Hold a barbell in front of your body and lift it slightly upwards. Raise the disc slowly upward until it reaches the height of the eye. Choose the right weight and make sure to do it for a maximum of 15 times.

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