3 safe and effective bodybuilding exercises for a strong shoulder

Wide and strong shoulders are one of the common goals of boys when exercising. But not all fitness exercises ensure two factors: efficiency and safety. The following article, we introduce readers to 3 shoulder exercises that are evaluated by many experts with high safety.

People often say, “Eat whatever you want, weak, whatever you do,” people with small shoulders often focus on bodybuilding exercises to help them become more toned and toned, but they don’t have to rush to work. is effective and not all exercises are highly safe, if the wrong file or injury is inevitable.

It’s not just getting as heavy as you want it to be, it’s the fitness director of Men’s Health magazine – Ebenezer Samuel, in bodybuilding exercises for his shoulders. “Heavy training will naturally strengthen muscles, which is inefficient. But you also need to remember, rebuilding your shoulders is a long series of exercises, and if you’re a safe person, it’s easier to stimulate muscles from light weights, if you know how. ”

Instead of using all his strength to lift a barbell with heavy weights and then suffer a high risk of injury, Samuel regularly changes the weights from light to heavy and focuses on safer exercises. Because of a history of shoulder rotator cuff injury, he is very careful about the movement mechanisms of bodybuilding exercises.

Here are 3 shoulder muscle exercises that Samuel rated as “light, safe, and highly effective”, which he drew from his training. To perform these three bodybuilding exercises, you need a bell, a pair of dumbbells and an adjustable adjustable training chair. Remember, no matter how hard or heavy, remember to always practice “right”.

  1. Lift the bell with one hand
    Practice in 3 sets of 8 to 10 rounds each with each hand:
  • Kneel or stand straight with your shoulders shoulder-width apart, squeeze your abs and keep your back straight when the bell is held on the ground by the end of the person.
  • Still holding the back straight, tighten the chest muscles and abdominal muscles when swinging the bell so horizontal hold. Slowly put your hand up and hold for 3-5 seconds.
  • Keep the weight as balanced as possible and slowly lower it while keeping your back and chest muscles tight and tummy tight.

Samuel shares standing or kneeling, but he will often kneel to help balance the body effectively, and this movement requires you to use all the strength of your arms and shoulders to keep lifting and balancing the weight.

2. Kneel in halos style
Practice in 4 sets, each round from 14 to 16 times:

  • Kneel on one knee, hold the bell on the handle and point the weight up with both hands, keeping the weight at chest height
  • Keep your back straight and use your hands to swing the weight around your head
  • Try to rotate continuously so that enough 14-16 times
  • Rotate counterclockwise in a clockwise direction for each round

In this exercise, besides keeping your back straight and rotating your hands, you must pay attention to your breathing. Inhale back into your abdomen and exhale slowly.

3. Lift the barbell on the uphill chair
Practice in 3 rounds, each round 12 times:

  • Sit back in the training chair with your back sloping, leaning one chest on the seat
  • Hold your back with one hand and hold your arm
  • Slowly move the weight to the side and keep the arms and elbows straight when lifting the weight to the top
  • Pause about 2 seconds when the peak is reached, then slowly lower the weight gradually

Try to keep the weight parallel to the ground at all times, especially at the top. By doing so, the rotation of the part will play smoothly, which helps to protect your shoulder joint from injury.

Two ways to maintain an effective year-round exercise

Joel Martin, Associate Professor of Kinetic Energy Research at Fairfax University in Virginia, shared: “I always choose challenging goals and plan a practice to complete them all. This is a way I often use to make myself honest in exercising. ”.

It’s time you need to be serious but face the goal of exercise after a break or before summer holiday. We often set goals or are too ambitious or too general (just to be healthy), and that is why the effort spent does not bring results.

The author Cassie Shortsleeve has a post on Mensjournal which has shared two important ways but within reach to help you get a strong health foundation to begin a continuous exercise process throughout the year. : “Running fast” and “pushing as hard as possible”. In particular, jogging will help you improve your fitness and push, including variations, that will help you gain strength.

The above two methods cover the qualities and skills of a good athlete: exercise knowledge, overall strength, physical and mental agility. You can believe it or not, but all you need to achieve is motivation, or in other words, you just need to start with the goal of making you most excited or pursuing a specific goal. than. Most importantly, you must build a really suitable and feasible exercise plan for yourself.

For example, if you are a triathlon athlete, one of the specific goals you need to do is jogging to improve speed and endurance. Joel Martin, Associate Professor of Kinetic Energy Research at Fairfax University in Virginia, shared: “I always choose challenging goals and plan a practice to complete them all. This is how I often use to make myself honest in exercising. ”

If you are still struggling to start a training process throughout the year, this is the advice for you: starting from the basics to possessing a solid foundation then you will be able to do it. more specific goals. Whether it’s bodybuilding, yoga, fitness or aerobics, you can’t skip the preparation step – a reasonable exercise plan.

Bodybuilding monster Lazar Novovic: Superman of Serbia

Lazar Novovic‘s name is no longer strange to the Calisthenics community. This bodybuilding monster has inspired many people to come to the subject without weightlifting.

Lazar Novovic is a founder and operator of Bar Brothers – a Calisthenics organization whose biggest goal is “to motivate you to have a healthy body and achieve life goals”.

The main activity of Bar Brothers is to post training tutorial videos and suggest accompanying nutrition menus. Brothers Bar is available throughout popular online platforms. There are 500,000 people following Bar Brothers on YouTube and 340,000 followers on Instagram.
Lazar Novovic has been with Calisthenics since 2008. In 2011, he and his close friend Dusan Djolevic created Bar Brothers. That same year, the short film “Go Hard or Go Home” by two people posted on YouTube achieved more than 20 million views. Looking back at this time, the movements performed in “Go Hard or Go Home” are nothing terrible and even monotonous. However, “Go Hard or Go Home” has proven that it is not necessary for people to be able to look good and contribute to the unfavorable Calisthenics movement.
However, the video takes Lazar Novovic’s name to new heights as “Higher Power Workout Motivation”, born after “Go Hard or Go Home” for two years. At this point, Lazar Novovic’s movements have become much more complex and complex. At the same time, Calisthenics superstars like Frank Medrano also appeared and gradually formed an active community.

Bar Brothers is an ideal launch pad for Calisthenics talents. First of all, to become a member of the organization, you have to form a small group and complete the following challenge: muscle-up 7 times, inhale 25 times, pull the soap 15 times, inhale the double soap 25 times, pull belly 10 times, 20 times one leg thigh (pistol squat) and finally muscle-up 7 times. The time limit is 4 minutes and the movements are not technically wrong.

Once you become part of Bar Brothers, every video you post on YouTube or Facebook will reach more people. In addition, you can also participate in major events organized by Bar Brothers.

How does a Squat exercise work?

Squat is an exercise that combines many muscle groups, and that is simulated as “the king of exercises”. So, we should also learn more about this exercise, because understanding the mechanical structure of the Squat exercise will help you reduce injury and improve efficiency.

You can easily realize that any fitness lesson cannot be missed with the Squat exercise – the prince of the exercises. Because of its popularity, the more we have to understand how it works.

Stretch and shrink
When bearing the thigh, the operation process is divided into two phases. The contraction stage is the stage when the muscle exerts force to overcome the resistance, which in turn causes movement and this is when you stand up. Stress is the muscle phase under pressure, but not greater than the opposite force. Then, the muscle will relax, this is when you lower your body. In the Squat exercise with the participation of many joints and muscles, stretching plays the role of “braking” to reduce the speed of movement, while protecting the body from injury.

The regions involved in the Squat exercise
Both the up and down stages of the Squat exercise use both the large and small muscles of the lower body. These muscles include the anterior thigh muscles (also called quadriceps muscles), the back thigh muscles, large gluteal muscles, inner leg muscles and external leg muscles, posterior tibialis and countless other muscles in the foot area and ankle. Only in one movement that mobilizes too much capital is needed for daily living, Squat exercise is considered the best exercise to improve the quality of life.

Stress phase (Lowering people)
At this stage, gravity generates a strong pulling force. If you carry extra weight, the bigger the gravity. To counteract gravity as well as protect the joint from injury, the big buttocks as well as the rear thigh muscles relax at the hip area, the anterior thigh muscles relax at the knee, and the leg muscles, folds and tibial muscles first relax in the ankles. When these muscles relax, they create a force to control the speed and range of the stretch phase.

Shrinking stage (Raising people up)
In contrast to the stretch period, during this period, the upper muscle groups instead of stretching out to shrink to create force against gravity, lift the body up. The contraction rate occurs at the same time to ensure joint safety, avoiding injuries while rotating the legs. Because the big buttock muscles and the back thigh muscles attach to the pelvis, the abdominal muscles and lower back muscles in the upper body will create a contraction force to fix the pelvis and keep the upper body still.