Many bodybuilders are very concerned about their muscle lines, and the larger they can train their muscle blocks, the more obvious the lines will show his strength. For a long time, many people think that the stage of bodybuilding was created for Europeans and Americans, and practicing big is the unique genes and inherent talents of Europeans and Americans, but since the Korean giant Hwang Chul-hoon stepped on this stage, everyone has broken the original view.
Huang Zhexun is 178cm tall, weighs 102 kilograms, born in 1983, a handsome boy, he not only has a perfect body, but also has a handsome appearance. If he didn't have him on the bodybuilding stage, he might be a very popular actor. He has won four natural bodybuilding competitions and has a muscle content of up to 40 kilograms.
Now he is 37 years old, the body is still like a beast, once posted a photo of 10 years ago on social platforms, when he was only 75 kilograms of a guy, the muscle content of the body is still very high, in the first season has been trained to 95 kilograms of muscle beasts, but now completed the fourth season of his life, weighing 102 kilograms.
For his figure, many foreign netizens have questioned him, saying that he must have taken medicine. The muscle lines of the shoulders and chest are not at all the shape of the exercise, but more like the effect of injections.
However, Huang Zhexun said in a statement to the media that he did not use any drugs, and he also conducted drug testing during the competition, and did not detect any drug content, he understood the side effects of using drugs, so he was also very opposed to the use of drugs.
Of course, the truth exists on the right side, he became the 4th bodybuilding champion, everyone is also there for all to see, without enough effort and sweat is definitely not able to go this step. Looking at Huang Zhexun's thick and powerful shoulders, everyone was also eager to practice.
So today we will introduce a few movements about shoulder exercises, and let's learn it.
Action 1: The barbell sits and pushes forward
Action Points:
1. Sit in a chair with a straight body and a moderate weight on the barbell;
2. Lift the barbell to the top of the head, hold the sides of the barbell with both hands, open the arms at a 90-degree angle to the shoulders, and keep the big arms parallel to the ground, which is the starting action;
3. Lift the barbell to the position of the neck, feel the shoulder open, tilt the head slightly back, stay in the position of the neck for about 3 seconds and then slowly lift it upwards;
4. Use the strength of your shoulders to lift the barbell vertically, and the upper body should not be shaken, and the weight should not be too light or too heavy.
5. A total of 4 groups are completed, and one group completes 10-12 times.
Action Two: Swoop down and fly
1. The lower back of the body is straight, the knees are slightly bent, the feet are open slightly wider than the shoulders, the hands hold two dumbbells of appropriate weight, tighten the muscles of the shoulders, and look at the ground with the head;
2. Use the strength of your shoulders to lift the dumbbells of your hands, reach a state where your arms are parallel to the ground, pause and then lower them;
3. Go back to the beginning, the dumbbell is in the position of the front side of the knee, and then lift the dumbbell upwards, pay attention to tightening the muscles of the abdomen and shoulders;
4. A total of 4 groups are completed, and one group completes 10-12 times.
Action Three: T-bar one-arm push
1. Place a suitable dumbbell on the T bar, stand with your feet back and forth apart, your knees slightly bent, one hand to support the lever of the dumbbell, and the other hand on the side of the body to clamp the body;
2. Use the strength of your shoulders to lift the T-shaped horizontal bar until the arm is straight, then down to the initial position (the arm clamps the muscles of the chest);
3. Complete a total of 4 sets, one group completes 10-12 times, and then the other hand is changed after the one-sided hand is completed.
Action 4: T bar alternately selected
1. Place a suitable dumbbell on the T bar, open your feet slightly wider than shoulders, bend your knees slightly, hold the barbell with both hands, keep your body straight, and tighten your abdomen;
2. Use the strength of the shoulder to alternately move the T bar left and right, feel the force of the left shoulder when placing it, feel the feeling of squeezing the left shoulder, and feel the force of the right shoulder muscle when placing the right side;
3. A total of 4 groups are completed, and one group completes 10-12 times.
Huang Zhexun mentioned that the muscle exercise of the shoulder not only relies on a lot of practice but also needs to pay attention to ensuring daily protein intake, only if the intake of energy is enough, the body's exercise also keeps up, which is the most critical point in the training of muscles. Therefore, three points of practice, seven points of eating, not only to practice well, but also to eat well.