Tuesday, June 18, 2019

How to make your shoulders wider

How to make your shoulders wider| Many people are eager to have wide shoulders. However, it is particularly difficult to have this type of body. If you are interested in building a shoulder muscle with strength training, then the following methods are good, and you can exercise your shoulders in a targeted manner. If you don't want to exercise, then wearing some styles of clothing can also make your shoulders look wider. In addition, some lifestyle changes can also have certain effects, such as improving stance, losing weight and building confidence.

How to make your shoulders wider

Part-1: Strength training

1. Do side training. To build a shoulder muscle, it is a good idea to use a dumbbell to do the side lift. Start practicing with a lighter dumbbell and practice heavy after having a certain amount of strength.
  • When doing this exercise, put your arms on your sides and hold a dumbbell in your hands.
  • Then, lift the dumbbell up until it is shoulder-high.
  • Do 3 groups, each group repeats 6-10 times.
How to make your shoulders wider

2. Wide grip barbell erect rowing. Doing upright rowing is also very effective for creating wide shoulders. Use the wide-barbell method to make upright rowing and exercise the muscles on both sides of the shoulder, which makes it easier to widen the shoulders.
  • Grab the low barbell. Resist the barbell with both hands, use the power of the shoulder to pull down the barbell, and finally put down the barbell.
  • Upright rowing can also be done with dumbbells. The body stands on one side of the fitness bench and knees on the stool. Then, put the hand on the same side of the body on the fitness bench and the other hand to grab the dumbbell. Lift the dumbbell up and lift your elbows behind you.
  • Do 3 groups, repeat 6-10 times in each group, or do as much as possible until you can't move.
3. The deltoid muscle is stretched after the bundle. Exercise the back of the deltoid muscles and also widen the shoulders. Similar to the bundle in the exercise deltoid muscle, just lean over when exercising.
  • Lean over so that the back is parallel to the ground.
  • Hold a dumbbell in each hand, first use a light dumbbell to practice, then use the moderate weight. The weight of the dumbbell should not be too heavy, otherwise, it will not be lifted several times.
  • Then lift the dumbbells from the sides of the body until they are almost in line with the back.
  • Make 3 groups on each side and repeat 8-10 times in each group.
4. Practice the deltoid toe stretching. There is also a deltoid muscle in front of the shoulder, which can be exercised by stretching the forehead of the deltoid muscle. Open your feet to the shoulder width and hold a dumbbell in each hand.
  • When you start doing it, keep your hands close to your body and lift your dumbbells up to your front.
  • Lift the dumbbell to the same height as the shoulder and then slowly lower it and return to the starting position.
  • Make 3 groups on each side and repeat 8-10 times in each group.
5. Over the top. Pushing the barbell too much helps to strengthen the shoulder muscles and make the shoulders look wider. Open your feet to the shoulder width and hold a dumbbell in each hand.
  • When doing this set of exercises, first lift the dumbbell over your head and slowly lower it.
  • Do 3 groups, each group repeats 8-10 times.
6. The wide grip pulls up. If you want to exercise with your own weight, you can do pull-ups, which works well. You can practice shoulder muscles while practicing the pull-ups, and also practice the arms and back muscles. The wide grip helps strengthen the shoulder workout.
  • The distance between the hands is slightly wider than the shoulders, and the pull-ups are grasped. Then, pull up on your weight and the chin is the same height as the trainer. Do as much as possible.
  • When doing pull-ups, if you don't start to do enough, you can use other equipment to help you practice. Most of the general gyms have such auxiliary equipment. These devices use your own weight to offset part of your weight, making it easier to do pull-ups.
7. Do flexion push-ups. Push-ups can also exercise the upper body and core muscles by weight. However, doing push-ups can be more effective for shoulder muscles.

  • When doing push-ups, have a weight bench or a solid stool. Place your push-ups in front of the weight-lift bed or stool, then lift your feet up on the chair.
  • With both hands, the upper body moves to the rear stool, and the posture of the body is set, almost the same as the inverted, but the foot is placed on the weight bench or stool. The body begins to bend at the waist.
  • Elbow, face down to the ground. When you are close to the ground, hold your body up with your elbows.
  • Do 3 groups of 8-10 times each.
  • Be careful when doing this exercise, because if your hand can't catch it or if your weight is biased, even if it's only 1 second, your neck and spine may get hurt.

Part-2: Change dress

1. Wear clothes with shoulder pads. If your shoulders are narrow, it is a good idea to wear a shoulder pad. Generally, jackets and coats have shoulder pads.  Put the shoulder pads under the thick sweater, you can also look shoulder width.
  • Don't make the shoulders too thick, otherwise, it looks too obvious.
How to make your shoulders wider

2. Choose a fitted outfit. Loose loose clothes will make your shoulders look narrower. It is best not to wear such clothes. Instead, choose a fitted outfit, such as jeans and a shirt. 
  • It's especially important to have a pair of waists because it helps you shape your V-shape so that your shoulders look wide.
How to make your shoulders wider

3. Wear clothes with stripes. There are horizontal stripes on the chest and shoulders to make the shoulders look wider. When wearing a sweater, wear a sweater with one or two horizontal stripes on the chest and/or shoulders.

How to make your shoulders wider

4. Choose a white shirt. White can make the shoulders look wider and make the upper body look more burly. Wear a white shirt and a T-shirt to see if your shoulders are wide.

How to make your shoulders wider

5. More than a few sets of clothes. In winter, wearing a few more clothes can make your shoulders look wider. Put a sweater over the long-sleeved shirt or a T-shirt outside the waffle shirt. 
  • In the winter, you can wear two more T-shirts to create this effect. However, the collar or sleeve of the inside shirt should not leak out, or it would look weird. Cover a loose shirt on the outside of these clothes to cover the collar or sleeves.
How to make your shoulders wider

Part-3: Changing lifestyle

1. If you are fat, go lose weight. The waist will make the shoulders look narrow. Try to lose weight while shaping the shoulder muscles to reduce the waist circumference. This helps to create a V-shaped body that makes the shoulder look wider.
  • In order to lose weight, you need to reduce your total calorie intake, which means you consume fewer calories than you consume. Try to record your diet, determine how many calories you have consumed, and reduce your intake as needed.
  • Vegetables such as green beans, cauliflower, pepper, and zucchini do not contain starch. Eating more of these vegetables helps to reduce the total calorie intake. You can also replace fatty proteins with lean proteins such as peeled chicken, turkey burgers, tofu and eggs.
How to make your shoulders wider

2. The body stands straight. Proper posture can make people look more lean, while the shoulders look powerful. The body stands straight, and the chest is pulled back so that the shoulders will look wider.
  • Stick a note on your desk or set an alarm on your phone and remind yourself to stay in the right position every day.
How to make your shoulders wider

3. Build confidence. Being confident will change the way others think about you. Being confident can also make you feel good about yourself. If you lack self-confidence, try to build confidence and make yourself look confident and feel like you are the best. 
  • Write a letter to yourself from the perspective of someone who really cares about you and wants to give you confidence. What advice does the “expert” give you? Specifically, point out what advantages do you have? After writing the letter, read it every day to help build confidence.
How to make your shoulders wider


  • It is recommended to consult a doctor before making a fitness plan.

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