四、肩部肌群训练法动作1：站姿颈前推举 （图1a-1b）目标肌肉：三角肌前、中部和肱三头肌等动作分解：自然站立，挺胸收腹，双手虎口相握住杠铃，握距与肩同宽或稍宽于肩，将杠铃曲腕托杠，控制自身平衡，然后主动用至伸直状时，停2秒，体会三角肌再慢慢依此路线放下至肩处， Fourth, the shoulder muscle training method Action 1: Standing posture before the neck push (Figure 1a-1b) Target muscle: deltoid, middle and triceps muscle and other action decomposition: naturally standing, chest and abdomen, both hands and mouth Hold the barbell, holding the shoulder width or shoulder width slightly, the barbell wrist wrist lever, control their own balance, and then take the initiative to straighten out, stop for 2 seconds, then understand the deltoid and then slowly down the route To the shoulder,