dumbbell push-up
you can get wide shoulders so that you can look good with your clothes on and rock with your clothes off! Some pals have naturally wider shoulders because they are naturally big-boned; while most pals can also solve the problem of narrow shoulders as long as they practice seriously in the gym.
Narrow shoulders are not terrible, the problem is to know how to train, especially if there is not enough training time. Using targeted shoulder training movements is very effective for shoulder training and takes little time. Want to make your shoulders bigger immediately, ready for this kind of training?
when you see training plans that save time, you must instinctively think that the time it takes to build muscle can never be measured in minutes. I agree with you. You have to invest time in building muscle, repeatedly and constantly, and normally it takes enough time to get progress.
But what if you don't have enough time? Those who can't go to the gym will definitely be itching to do so. Maybe you're too tired from work, or you've been held up by other things, but none of that matters. Just not going to the gym will make you feel uncomfortable all day.
showing the shoulders
by this logic, short training sessions serve two purposes. Firstly, it removes the excuse of "Not having enough time" And you can get a good workout in just 20 minutes. Secondly, it takes the edge off the itch to get to the gym and get it done.
A 20-minute shoulder workout is just a small blip in your training, but it can boost confidence in your training, motivate you to keep improving and help you get closer to your goal.
dumbbell side planks
20 minute shoulder training programmer
training movement number of sets number of reps
alternating dumbbell front planks and side planks 3 16-24
machine push-ups 3 8-12
half-way side planks 3 12-15
elastic band reverse abduction 3 12-15
alternating dumbbell lateral planks and front planks
1. Training techniques for alternating dumbbell lateral and front planks
in a standing position, with a dumbbell in each hand, lift the dumbbells, horizontally abducted, to the sides of the body. When the arms are roughly parallel to the floor, move the two dumbbells in opposite directions until the arms are pointing forward.
Lower the dumbbells down and continue to raise them to the sides, moving them horizontally out to the sides of the body and lowering them down. This is now considered a movement. Pump sensation is needed for the exercise, but if the movement is done correctly, all three muscle bundles of the deltoids, front, middle and back, will be felt.
machine push-ups
2. Machine shoulder press
the number of reps is reduced and the weight is increased. It may not be possible to push weights comparable to usual because the previous alternating side planks and front planks workouts have fatigued the shoulders. The focus is on training the muscles rather than demonstrating strength, so choose the weight of the machine push carefully.
half-way side planks
3. Half range lateral planks
using a pair of heavier dumbbells, perform only half the stroke of the previous side planks. Although the range of motion is small, the deltoids will still be burning when the exercise comes to an end and the actual results will be real and reliable.
Lift the dumbbells up, not shake them. If you have to drive to your body to do side planks, lighten the weight of the dumbbells. Keep repeating, gradually reducing the number of reps per set and increasing the weight of the dumbbells.
stretch band reverse abduction
4. Reverse abduction with elastic band
holds the elastic band firmly in both hands in order to maintain tension throughout the movement. Even if it is short, each stretch will allow you to feel the contraction of the posterior deltoid bundle before releasing the tension. Increase the resistance with each set.
If there is only one elastic band, hold the band for 3 seconds after pulling it off for the second set and for 5 seconds for the last set. If no elastic band is available, then do dumbbell back planks with a lighter dumbbell.
complete these 4 exercises with 30 seconds rest for each movement. Complete a total of 5 sets. Fitness makes for a better you. Have more confidence in yourself, push yourself and do further challenges, as well as stimulate the little ones around you.
