How do shoulder muscles and triceps practice together? What should we pay attention to when practicing shoulder muscles
men have a pair of broad and strong shoulders, which seems to have a great sense of security, while some people want to arrange other muscle groups to practice shoulder muscles together. What should shoulder muscles be trained with?
shoulder muscles with what
in fact, the effect of arranging separate exercises for shoulder muscles is the best, which can more fully exercise all parts of shoulder muscles. However, if it is necessary to arrange other muscle groups to practice together, it is recommended to choose triceps brachii.
Why do shoulder muscles practice
in principle, don't put the actions that stimulate the overlapping parts together, and the triceps brachii will be subject to strong collateral stimulation in shoulder training, so it's reasonable not to arrange to practice on the same day, but if you want to use the first exhaustion method for training, this collocation is still very good.
exhaustion first training
the first exhaustion training method is to do the separation movement (movement of a single joint) first, and then the compound movement (separation movement) without rest in the middle of multiple joint movements.
the advantage of the first failure training method is that it can avoid premature fatigue of the auxiliary muscles when training the main muscles. According to research, this can effectively stimulate muscle growth and promote its development.
how do shoulder muscles and triceps practice
separation action: dumbbell front flat lift mainly develops the anterior bundle of shoulder deltoid; Dumbbell side lift mainly develops the middle bundle of shoulder deltoid; Bent birds mainly develop the posterior deltoid bundle of the shoulder.
compound action: dumbbell barbell shoulder push. This exercise can develop both shoulder deltoid and brachial triceps.
during exercise, first do the separation action, such as side flat lift, select the weight of 12rm to achieve exhaustion, and then run to the barbell and dumbbell to do the shoulder push (8-12rm) with 60-70% of the weight prepared in advance to achieve exhaustion. The two actions are one group, rest for 60-120 seconds, and then continue. Do about 4 groups in total.
shoulder muscles and triceps several times a week
both shoulder and triceps need to rest for at least 48 hours before they can fully recover after high-intensity exercise. If they practice too often, they may cause muscle injury, so they can be trained 1-2 times a week.
what should I pay attention to when practicing shoulder muscles
1. It's better to exercise the shoulder muscles. Arrange one day a week for shoulder training, which will have a better effect.
2. If the triceps training is arranged after the shoulder training, the number of triceps training groups should be reduced.
3. Pay attention to warm-up and stretching before and after exercise, and relax your muscles to avoid injury. At the same time, we should also cooperate with a reasonable diet.