How To Build A Natural Right Shoulder With A Resistance Band

Full and symmetrical shoulders will add points to the shape of the whole upper body. It will not only decorate the arm lines, but also shape the inverted triangle figure with the back muscles, so as to make the waistline appear thinner and modify the position of the clavicle, so as to make the clavicle charming and beautiful. In addition, the benefits of training the triangle muscles are not only to make the appearance more beautiful, but also to improve the chest and back training Training efficiency, so as to improve the overall sports performance.

Therefore, it is of great significance for both men and women to pay attention to the training of deltoid muscle, no matter whether the purpose of their training is to increase muscle or shape.

Let's share a group of shoulder training movements using the Resistance Band. Of course, in the specific training process, we also need to arrange the training actions (such as arranging more back and middle band movements) according to our training purpose and the development of each part of our deltoid muscle.

Action 1: standing, elastic band push (target: anterior and middle deltoid tendons)

• Stand on the middle part of the resistance band with your feet about shoulder width apart. Keep your back straight and your core tight. Bend your arms and elbows and open them to both sides of your body. Hold both ends of the resistance band to your shoulders with both hands
• Keep the body stable, keep the core tight, and push the resistance band upward with the strength of deltoid muscle until the arm is straight
• Stop at the top of the action, feel the contraction of the deltoid muscle, and then control the speed and slowly restore in the opposite direction

Action 2: standing, resistance band open elbow rowing (target: deltoid posterior bundle)

• Fix the middle part of the resistance band at the shoulder height, adjust the body position in the face of the resistance band, open the feet back and forth, straighten the back, tighten the core, extend the arms forward, hold the head with both hands, and then take both ends of the elastic band
• Keep the body stable, the deltoid muscles drive both arms to bend elbows, so that the angle between the big arm and the trunk is less than 90 degrees, and pull backward
• Stop at the top of the action, feel the contraction of the shoulder back bundle, and then actively control the speed to restore slowly, and feel the extension of the shoulder back bundle

After full warm-up, formal training should be started. During each movement, attention should be paid to feel the contraction and extension of the target muscle. Under the premise of ensuring the quality of the movement, each action should be completed 15-20 times. The interval between movements should be about 45 seconds, with 4-5 groups each time. After the training, stretch and relax, and do not stop immediately.

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