There is always someone keeping working out (part 12)(Original) /总有一个比你忙，比你穷，比你老的人在健身（十二）

Today, What I will introduce is how to train the shoulders.
The shoulder is one of practice parts which most fitness enthusiasts do not like. I totally understand, because it is hard to recognize this piece of muscle and practicing costs much. Shoulder muscles, known as deltoid, are divided into the front, middle and rear part. If you do not practice the shoulders, the body will look uncoordinated. Why do those Fitness Gods(known for bodybuilding) have an athletic build? That’s because their deltoid muscles are brawny. Wearing a suit shirt makes them very stylish and handsome.
Now, what I recommend is to practice the shoulders through the dumbbell,which is equally convenient and practical.
今天我为大家讲解的是肩部训练。
肩部是大多数健身爱好者不喜欢练习的部位之一，我很理解，因为这块肌肉不容易显现效果且练习起来很很费力。肩部肌肉，也就是三角肌，分为前、中、后束，分别在你的正面和侧面以及背面。不练肩部的话，身体会很不协调。为什么那些健身大神，看起来那么宽大，就是因为三角肌发达，穿上西装衬衣显得十分有型。
我推荐的肩部练习都是通过哑铃来练习的，也方便和实用。

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Warming-up activity 热身运动

First, practicing the shoulders is mainly to use your shoulder muscles and joints. It takes 1 or 2 minutes.(as the picture shows)
首先练习肩部主要是运用你的肩部肌肉和关节，所以应当把你的肩关节活动开。像图上一样旋转手臂，大概一两分钟即可。

Alternate forward raise with dumbbell 哑铃交替前平举

This action is used for practicing the front part of deltoid, usually finished in a standing posture.
Action tips: Use your hands to hold dumbbell naturally vertical in front of the body. Left hand and right hand raise the dumbbell alternately. Your arms can not be completely straight. Try to use the strength of shoulder muscles to raise dumbbells, and form a 90-degree angle between arms and body.
ATTENTION: Do not shrug and shake the body. Complete 4 groups, each group for 12.
这个动作专门练习前束，通常以站立姿态完成。
动作要领：双手握住哑铃自然垂直在身体前方，左手右手交替前平举，手臂不可完全伸直，运用肩部肌肉力量提起哑铃，手臂与身体呈90度即可。
注意：不要耸肩借力，身体不要尽量晃动以免运用惯性借力。完成四组，每组12个。

Front dumbbell raise哑铃前平举

This action is something like alternate forward raise with dumbbell. But what they differ in is that you need use your both hands to do this action, which can be more effective to stimulate the muscles. Choose the dumbbell which is much heavier. Complete 3 groups, and keep doing until you are exhausted.You should notice that this action is more likely to make people lazy to borrow the body inertia to raise. Avoid this problem, or the effect will be bad.
这个动作和哑铃交替前平举动作要领相似，只不过是用双手握住哑铃。但这个动作能更有效地刺激肌肉，达到增肌的效果。使用对自身来说较重的重量，完成三组，每组做到力竭。值得注意的是这个动作更容易使人偷懒以身体惯性来平举，要避免这个问题，不然效果会很差！

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PS: As the work is busy, writing articles and translating is time-consuming. Today I only introduced some ways to exercise deltoid muscles. More details will be given in tomorrow’s post. Hope you can understand. Thanks.
由于工作实在繁忙，写文章以及翻译又十分耗费精力，今天只为大家介绍三角肌前束的动作，明天将为大家带来中束的练习，望大家体谅！谢谢！

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Chapter directory 章节目录

Chapter 章节	Content 内容
1	brief introduction about fitness 健身初章
2	exercise for musculus triceps brachii & pectoral muscles 肱三头肌和胸肌练习
3	advanced exercise for musculus tricpes brachii 肱三头肌的高级练习
4	how to do pull-ups 引体向上
5	warm-up and stretching exercise  热身与拉伸
6	fitness plan and some precautions  健身计划与注意事项
7	how to train abdominal muscles(part 1) 腹肌训练（一）
8	how to train abdominal muscles(part 2) 腹肌训练（二）
9	how to train abdominal muscles(part 3) 腹肌训练（三）
10	how to train biceps(part 1) 肱二头肌训练（一）
11	how to train biceps(part 2) 肱二头肌训练（二）
12	how to train the anterior deltoid 三角肌前束练习

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This post just represents my personal opinion. Without permission, it is strictly prohibited reproduced.

本文章仅代表个人见解及认知，如有不同意见欢迎指导； 动作配图均为本人，未经同意，禁止复制抄袭。

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(to be continued 未完待续)