The Charm Of The Double-Door Figure

  In the current aesthetic context, the double-door figure has become the goal pursued by many people. In simple terms, the double-door figure is to have broad shoulders and a slender waist. From the front or back, the width of the shoulders is similar to the width of a double-door refrigerator, forming an inverted triangle body shape with great visual impact. Broad shoulders mean that the shoulder muscles are fully exercised, and strong shoulder muscles help maintain a good posture and reduce shoulder and neck problems caused by long-term sitting and bad posture. So what other equipment besides dumbbells and barbells can help us get a double-door figure?

  Smith machine
  The seated barbell press on the Smith machine is the choice of many fitness enthusiasts, especially for novices. It can provide a stable movement trajectory and greatly reduce the risk of injury. When using the Smith machine for seated barbell press, adjust the seat height, sit under the machine, hold the barbell with both hands, and push up and down along the fixed track. This movement allows the trainer to focus more on the strength of the shoulder muscles and effectively exercise the anterior and middle bundles of the deltoid muscles. At the same time, because of the limitation of the track, the movement can be better standardized to avoid sports injuries caused by deformation of the movement.

  Shoulder press
  The shoulder press is a device specially designed for shoulder training with high adjustability. It can adjust the resistance and movement angle according to the needs of the trainer to meet the requirements of different training stages and goals. Whether you want to increase the strength of the shoulder or shape the line of the shoulder, you can achieve it by adjusting the shoulder press. When using the shoulder press, sit on the seat, hold the handles with both hands, and perform the push movement according to the preset movement trajectory, which can accurately stimulate the shoulder muscles and improve the training effect.

  Incline dumbbell bench press
  The incline dumbbell bench press is an effective movement for upper chest training. When performing this movement, the angle of the dumbbell bench is crucial. Generally speaking, an angle of 30 to 45 degrees is more suitable. The 30-degree angle puts less pressure on the shoulders, and a relatively large weight can be used, while more chest muscles are recruited; the 45-degree angle stimulates the upper chest muscles more obviously, and can also exercise the anterior deltoid, but the weight used may be reduced. During the movement, pay attention to tightening the shoulder blades on both sides to keep the upper back stable, avoid moving the shoulders forward, and rely on the shoulders to push up the dumbbells, which will lead to an imbalance in the strength of the chest muscles and different sizes of the chest muscles on both sides.

  Butterfly machine
  The butterfly machine chest clamp is an isolated chest training movement, which plays an important role in increasing the thickness and strength of the chest muscles and shaping the chest muscle lines. It allows the chest muscles to bear a relatively constant tension during exercise, which will not change due to changes in the position of the arms. It can effectively stimulate the middle seam of the chest muscles and make the chest muscles on both sides more obvious and stylish. Choosing the right weight is also critical. Don't blindly pursue heavy weights, so as to avoid deformation of the movement after exhaustion, causing muscle strain, and reducing the training effect.

  Building a double-door body is not achieved overnight. We need to be proficient in using dumbbells, barbells, Smith machines, shoulder presses, incline dumbbell benches, butterfly machines and other gym equipment for scientific and reasonable training. During the training process, the importance of warm-up and stretching cannot be ignored. They are the key links to ensure the safety and effectiveness of training. At the same time, maintaining the correct posture and following the principle of gradual progress are also important principles for us to move forward steadily on the road of fitness.