Hey, everybody is good, here is KI fitness, I am Ki of broken bits of hand of gymnastical Duan Zi.
The problem that should share with everybody today is: How to practice ability letting shoulder broaden?
Want to let shoulder broaden, nature is to should train deltoid, and want to looking wider to the face, nature is in wanting to train deltoid bundle.
Still have even if good lumbar shoulder is wider than also can letting what shoulder shows.
We say shoulder mainly (deltoid) training.
Deltoid looks from build belong to small muscle, look on dependency belong to many flesh, the characteristic of many flesh is better relative to force.
So deltoid is on training total characteristic is small be able to bear or endure again dry.
If we take the training kind that is partial become divided, can arrange deltoid alone in a day, also can undertake fractionation.
For instance Ki present training is after bosom and toe-int, back is mixed bundle, leg and in bundle.
If you are used, is the word that a week circulates, want to let shoulder broaden, the proposal increases, deltoid perhaps is medium alone bundle compensation trains.
In introducing a few deltoid simply bundle train a movement
Dumbbell side is smooth lift:
Behavioral essentials: Both hands is taking dumbbell, put at the body two side, double leg departure and shoulder are the same as wide, before tiptoe face, unbend of small Qu Huo does not lock up knee joint dead, direction and tiptoe way are same, hip joint is indifferent, receive an abdomen to hold out a bosom, chin is small close, visual ahead, big arm is perpendicular at the ground, bend ancon 30~60 ° slightly ahead, the centre of the palm is opposite, below the premise that keeps changeless in ancon joint and wrist next, big arm is opened to two side, 30 ° are exhibited outside, this is initiative movement, inspiratory preparation, expiratory deltoid sends force to drive an arm to do side to make the same score lift, mention dumbbell size arm and shoulder to be the same as tall, the centre of the palm is gadarene, ancon joint and wrist keep changeless from beginning to end, in deltoid bundle have contractive feeling, inspiratory, deltoid is medium bundle of control arm is reductive to initiative position, repeat an act, breathe rate 2~4 second.
Again side is made the same score be like,cite kind of action
Appliance side is smooth lift:
Rope side is smooth lift:
Etc.
Barbell is erect carry pull:
Behavioral essentials: Double leg departure and coxa are the same as wide or slightly wide, before tiptoe face, knee and tiptoe retain same way, unbend of small Qu Huo is not locked up dead, hip joint remains neutral, abdomen is tightened up, lumbar back is erect, on will inclined square flesh bundle call in, grasp barbell completely, grasp be apart from be the same as with the shoulder wide or adjust somewhat, ancon joint unbend is not locked up dead, barbell stands by the body, inspiratory preparation, expiratory deltoid sends force to drive an arm to be carried up pull, ancon is articulatory to the body two side are opened, to big arm parallel or ministry of shoulder of summary prep above, barbell rises to bosom position along the body. Next arm of inspiratory deltoid control is reductive to initiative position, repeat an act, breathe rate 2~4 second.
Carry pull kind the movement also has a lot of change, for instance
The rope is erect carry pull:
Dumbbell is erect carry pull:
Etc.
In bundle training suggests to choose 2~4 the movement is OK.
Of the proposal of set number or convention 4 groups or so, every groups of 8~15.
The training of humeral ministry does not suggest to choose too great weight, the key is training feeling.
In training bundle can the most intuitionistic let shoulder look a few wider, but did not forget after toe-int is mixed bundle training.
Whole deltoid is only full, shoulder ability appears quite more wide.
Is above KI fitness about you " how to practice ability letting shoulder broaden? " the answer of this problem, character, hard to avoid biaseds, offer reference only, the hope can help great master.
