How men can have perfect shoulder muscles

　　Muscle structure The most important muscles that affect shoulder shape are the deltoid (the muscle that surrounds the shoulder joint) and the trapezius (the muscle that lifts and depresses the scapula). The deltoid muscle consists of three parts: anterior, middle and posterior. The front beam is prone to be weak, which makes people feel "unable to shoulder the heavy burden". Therefore, when improving the image of the shoulders, it is necessary to give priority to the weak areas and ensure all-round development.

　　1. Lift two dumbbells on your shoulders

　　1. Hold it in your hands, with your hands slightly bent to the same level as your shoulders.

　　2. Raise your hands upward. When your hands are straightened, stay for two seconds, and then return your hands to the starting position.

　　Essentials：

　　When doing this movement, you must remember to keep your back straight, otherwise you may injure these two muscles when exerting force. In order to enhance the effect of stimulating the muscles, the slower the movement, the better. When pushing the dumbbell to the top, the elbow should be slightly bent and should not be extended too straight, otherwise it will easily cause strain on the elbow joint.

　　2. Shoulder raise

　　1. Hold dumbbells vertically with both hands.

　　2. Keep the elbows of both hands straight, and slowly raise the arms upward until they are slightly higher than the shoulders and arms. After staying for two seconds, slowly return them to the starting position.

　　Essentials：

　　When doing this exercise, most people tend to lean forward, which can cause damage to the waist bones. In addition, the elbows must be straightened, otherwise the stimulation will be reduced due to the use of other muscles, and the effect of the exercise will be greatly reduced. In addition, when your shoulders stay at the top, do not hold back your breath, but inhale or exhale slowly.

　　Shoulder shaping method:

　　1. Dumbbell press: Hold a dumbbell in each hand, bend your arms with your fists backwards, into a curling position, and then press upwards while rotating your forearms (turn your thumbs from outside to in) until your arms are straightened, then slowly return to the position, and repeat. Mainly develops the front and middle deltoid muscles to increase strength while reducing excess fat.

　　2. Push-ups with the tiger's mouth facing inward: Do push-ups with the tiger's mouth of both hands facing inward, with the palms facing each other and the distance wider than the shoulders. When the upper arms are bent, the body should not fall too fast, and try to keep the chest as close to the ground as possible. Mainly develops the anterior deltoid and pectoral muscles.

　　Recommended exercises:

　　Some sports have a good effect on shoulder development, such as swimming, especially butterfly swimming.

　　Of course, the development of body shape must follow the principles of symmetry, coordination and integrity. For example, if the neck is short and the shoulders are narrow, the deltoid and chest muscles should be mainly developed, and the trapezius muscles should be less developed; people with good neck and shoulder ratios should develop them in an all-round way to make their shoulders more toned; people with wide shoulders and weak muscles should strengthen their shoulder, back and chest muscles.

　　To develop muscle shape, strength exercises with larger loads are more effective. When doing strength exercises, you should follow the principle of doing things according to your ability and doing things step by step. Warm-up exercises should be done before strength exercises, and tidying up activities should be done after exercises, which can play a good role in reducing muscle injuries and soreness.