Why would you want wide shoulders?

宽阔的肩膀是理想的，因为它们可以通过扩大上半身的外观来使您的框架看起来更成比例。它们在上半身上创建一个倒三角形的形状，顶部更宽，腰部较窄。宽的肩膀比圆形更正方形，有时有骨突出。它们通常与运动能力有关。

宽阔的肩膀通常很坚固，可以帮助您完成日常任务，例如举起重物或运动。在锻炼过程中，您也会不太可能受伤。

发达的肩膀可以表明力量和健康，因为您会有很多上身的肌肉质量。建议您用坚固的背部和手臂以及瘦腰部支撑肩部强度。

直立直立可以帮助增强肩膀的外观。打开胸部并将肩膀向下拉下脊椎可以帮助改善您的posture。这可以使您感觉到并看起来更自信，并提高心情。

可以在一定程度上更改肩宽。您无法改变骨骼结构，这主要取决于遗传学。这包括锁骨的宽度，这是肩部宽度的重要组成部分。

但是，您可以建立并发展肌肉肩。您可以使用训练方法使您的肩膀更坚固，这使它们看起来更宽和美观。由于您需要确保肩膀从正面，侧面和后背发达，因此您需要锻炼肩膀的所有部分。这也可以帮助纠正圆形或“倾斜”肩膀。

专注于三角肌, or delts. They consist of三组不同的肌肉纤维:

  • Anterior deltoid.这是肩膀的前部。
  • 内侧或外侧三角肌。这是肩膀的中部。
  • Posterior deltoid.这是肩膀的后部。

以下是您可以做一些练习来扩大肩膀的。建议您每周进行一到三次练习，每天至少一天。从轻度到适中的重量开始，并增加持续时间和强度。这将有助于防止伤害。

Seated rear lateral raise

  1. Sit on the edge of a bench with dumbbells at your side.
  2. Bend forward and rest your torso on your thighs.
  3. Keep your back flat.
  4. Slowly lift the weights up and to the side until your elbows are at shoulder height.
  5. Slightly bend your elbows and tilt your hands forward as you do this.
  6. Hold this position for a few seconds.
  7. 慢慢将手臂降低到起始位置。
  8. Do 3-4 sets of 10-15 reps.

Face pulls

  1. Set a rope attachment and set it at the height of your upper chest or slightly higher.
  2. 握住绳索的握力，然后退后以产生张力。
  3. 当您开始拉电缆时，坐回臀部。
  4. Allow your elbows to flare out to the side and parallel to the floor.
  5. Pull the rope toward your face.
  6. 保持这个完全收缩的位置片刻，同时专注于让您的背部三角肌和上背部互动。
  7. Slowly return to the starting position.
  8. Do 3-5 sets of 15-20 reps.

Dumbbell front raise

  1. 每只手都用哑铃直接站起来。
  2. Place your hands in front of you with your palms facing your thighs.
  3. 保持躯干一动不动，并抬起左哑铃。
  4. 在肘部稍微弯曲，手掌朝下。
  5. Raise your arm until it’s slightly higher than parallel to the floor.
  6. 在顶部暂停，然后将手臂慢慢降低到起始位置。
  7. 在右侧重复。
  8. 做2-3套16-20次。

45度倾斜行

  1. Lie on your stomach on a 45-degree incline bench.
  2. Allow your arms to hang straight down while holding a dumbbell in each hand.
  3. Squeeze your shoulder blades together as you bend your elbows to lift your arms.
  4. Keep your upper arms perpendicular to your body throughout the movement.
  5. 停在运动的顶部。
  6. Slowly return the weights to the starting position.
  7. 做2-3套6-12次重复。

顶部肩膀按下

  1. Stand up straight and hold a barbell or dumbbells slightly above your upper chest with your hands a little bit wider than shoulder width.
  2. 将重量直接按向上的天花板，同时将肘部吸入。
  3. Maintain strength in your legs, lower back, and core for balance.
  4. Lower to return to the starting position.
  5. Do 2-3 sets of 5-8 reps.

您会感觉到结果在明显可见之前。如果您至少每周至少锻炼两到三次至少20分钟，您将可以看到结果within a few weeks or months. Visible results can also depend on factors such as your body size, body fat percentage, and diet. How long and intense your workouts are and your fitness level can also affect results.

总是和你说话医生在开始锻炼计划之前。如果您受伤或锻炼新手，这一点尤其重要。不要进行任何引起严重疼痛或不适的运动。您可能希望在受过训练的专业人员的监督下运动。

Use caution if you have heart problems,high blood pressure, or any other condition that may be affected by exercise.It might be a good idea to start with a gentler routine, such as yoga, if you have high blood pressure.

逐渐建立在持续时间和锻炼强度方面，以防止受伤。进行任何锻炼时，请务必使用适当的对准和良好的姿势。确保您不要压力，压力或强迫任何动作。使用appropriate weightthat’s not too heavy.

Be cautious when starting a new workout program. If you have any special concerns or issues, talk to your doctor before beginning. Create a workout plan and stick to it. Be consistent and remember that it’ll take time to see and maintain results.

Start slowly and gradually increase the duration and intensity of your workouts as you get more fit. Focus on your shoulders a few times a week. Balance out the rest of your workout routine to strengthen the rest of your body. Include心血管运动也是。