A full balanced set of shoulders can help a guy to appear with broader and thicker chest.完整均衡的肩膀一套能够帮助一个人出现更广泛和更厚的胸部。 As for ladies, a well rounded shoulders will create the illusion of a narrower waist.对于女士来说，以及全面的肩膀将创建一个窄腰的错觉。 However, big shoulders do not just appear overnight.然而，大肩膀不只是在一夜之间建成。 One of the recommended workouts for shoulders is Front Dumbbell Raise.为锻炼肩膀建议之一是接待哑铃提高。 This shoulder exercise is excellent for the anterior (front) and medial (middle) heads of the deltoids.这肩运动来说是一个很棒前（前）和内侧（中）负责人的美洲黑。
Steps: 步骤：
- Stand with a dumbbell in each hand, palms facing backward.站在在每个手哑铃，手心相对落后。
- Keep your abdominal muscles tight and knees bent.让您的紧，膝盖弯曲腹部肌肉。 The feet should be about shoulder width apart.脚应约与肩同宽分开。
- Maintain a slight bend in your elbows throughout the exercise so that your arms are straight, but not locked at the elbow.轻微弯曲保持在整个演习手肘，让您的胳膊直，但不是在肘部锁定。
- Lift the weight in your left hand in front of you with your arm parallel to the floor and at shoulder level.电梯在你面前的重量与您的手臂与地面平行的水平和在你的肩膀，左手。
- If possible, pause at the top of the movement.如果可能，暂停运动的顶端。
- Then slowly return to the start position and repeat with the opposite arm.然后慢慢回到起始位置，并与对面的手臂重复。
Tips: 提示：
- To maximize muscle stimulation and prevent stress to your lower back, try to move naturally by allowing your back to lean slightly forward and back as you lift and lower the weights.为了最大限度地提高肌肉的刺激，防止压力的腰部，尝试将让您回到身体稍微向前倾斜和背部你举起的重量和降低自然。
- Control your movements at all times.控制你的运动在任何时候。
- Do not cheat by swinging the weight.不要欺骗摆动的重量。
- Do not raise the arms above shoulder level.不要超过肩膀水平提高的武器。
- Front Dumbbell Raise can also be done with two dumbbells at the same time or a barbell.前哑铃也可以提高两个在同一时间或杠铃哑铃做。 However, I prefer to do it with single arm at a time because I can lift heavier weight.不过，我宁愿做单臂一次，因为我能举起更重的重量。
Category: 分类： Shoulders 肩 
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Related Posts 相关岗位
- Shoulders Workout (2) – Side Lateral Raise or Side Arm Raise肩部锻炼（2） -侧平举或侧臂提高
- Legs Workout (5) – Dumbbell or Barbell Forward Lunge腿锻炼（5） -哑铃或杠铃向前突进
- Legs Workout (4) – Seated Calf Raise腿锻炼（4） -坐式提小腿
- Shoulders Workout (3) – Arnold Dumbbell Press肩部锻炼（3） -阿诺德哑铃新闻
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karen // 卡伦 / / Aug 9, 2008 at 2:25 PM 2008年8月9日在日下午02:25
Hi Mun,喜门，
would you please do a post on abdominal exercise?请你做工作后腹部？ i dont see much of it on your site.我大不上你的网站的这件事。
this is one of my fav blogs by the way!这是我最喜欢的博客之一，这样！
thanks!谢谢！
Tom Parker 汤姆帕克 // / / Aug 9, 2008 at 10:57 PM 2008年8月9日在10:57 pm
I used to do these with dumbbells but recently I have been doing a seated, incline variation with a barbell.我以前做哑铃这些，但最近我一直在做的杠铃一坐下，倾斜的变化。 I still use the dumbbell version you have wrote about but I like to mix it up with variations.我仍然用哑铃版本，你写的，但我想它混合了变化。 Another good variation is to do this exercise with cables by standing with your back to the plates and running the cable through your legs.另一个好的变化是与电缆站在你回到板和贯穿你的腿的电缆这项工作。
Janus 杰纳斯 // / / Aug 10, 2008 at 11:18 AM 2008年8月10号在日上午11:18
this exercise is kinda hard.这项工作是有点儿困难。 I always end up doing only a few repetitions because my shoulder is weak when doing this exercise.我总是这样做最终只有少数的重复，因为我的肩膀弱做这项工作。
I do all other shoulder exercises with ease, except for this one.我的所有其他肩膀轻松练习，除了这一个。
Hugo 雨果 // / / Aug 12, 2008 at 11:45 PM 08年8月12日下午11:45
The front raise is a great exercise although it has been found now that it should be performed with a hammer grip, so that the palms are facing each other throughout the movement.前面提出的，是伟大的工作，虽然现在已经发现，它应该是用锤子抓地力表现，使整个手掌都面临相互运动。 The problem with the regular grip is that it can cause an impingement within the shoulder joint.与经常抓地力的问题是，它可以令行内人士肩负着撞击联合。
Love your blog keep up the good work爱你的博客保持良好的工作
Eddie // 埃迪 / / Jan 9, 2009 at 12:10 AM 2009年1月9日在日上午12:10
My right shoulder keeps getting broader than my left shoulder which appears as if it is'nt going to improve at all.我的右肩膀弟妹比我的左肩膀看来好像is'nt要改善所有广泛。 What should i do?我应该怎么办？