Can you train your shoulders to be narrow?

The surface of a person's body is protected by muscles. Muscles are plastic and can become shaped through exercise. After exercise, the muscle lines will become very beautiful, so many people will choose to go to the gym to exercise their muscles. Experienced people will find that people with too wide shoulders will look very uncoordinated when wearing clothes. Such people need to make their shoulders thinner. So can shoulders become narrower after exercise?

A) The first step of the hands-on method is to open your feet wider than your shoulders and lower your body's center of gravity (this movement is like a horse stance), but your hips must be kept slightly higher than your knees. Step 2: Make fists with both hands and cross them in front of you, straighten your arms and lift them up to the sides until they are at shoulder height. At this time, you need to be able to feel the triceps muscles exerting force (not by swinging your arms). Repeat about 20 times, take a short break and repeat this cycle three times.

(B) Push-up on both knees. Step 1: Kneel on both knees with your toes touching the ground, and your fingertips spread out on the ground. Keep your back in a straight line without arching, and look directly downward. Step 2: Begin with your elbows bent and your body lowered vertically. Use your arms to exert force and keep breathing in and out evenly. Repeat about 15 times, then take a short break and repeat this three times.

1. Single-arm dumbbell rowing This is a necessary and basic exercise in back muscle training. It can isolate and exercise the muscles on both sides of the back, especially the upper back muscles, making the back thick and with clear lines. Preparatory posture: Place your left knee and left hand on the bench, with your upper body parallel to the ground, hold the dumbbell in your right hand, and extend your right arm. Lift your head and look forward, slightly arching your back. Exercise: Pull up the dumbbells, bending your elbows until your wrists are just below your waist, with your palms facing inward. Stay at the highest point for about 2 seconds, then slowly straighten your arms and return to the original position, keeping your back tight. As you straighten your arm, rotate your right hand inward with your thumb to fully stretch your latissimus dorsi. Number of sets: 5 sets for each arm, 5 times/set. Try to use heavier weights with the dumbbells, but don't force yourself. You may need to "cheat" to complete the last 1-2 times, but don't use it too often. Tips: When practicing with the bell in your right hand, try looking at your left hand from your left shoulder (do the opposite when practicing with your left hand). This prevents the body from twisting and jerking when the dumbbells are pulled up and down, and allows the latissimus dorsi to be more strongly stimulated, while allowing you to correctly evaluate the effectiveness of the exercise.

2. Reverse grip pulldown in front of the chest Wide grip pulldown (mainly to train the latissimus dorsi) can shape a wide back. This training method is indeed suitable for many people. But for your entire back, it's a good idea to use a variety and a balance of exercises. So try using a narrow grip and you will notice a difference in the range of motion compared to a wide grip. In addition, this exercise is a great strengthening exercise for the upper medial back muscles. Preparatory posture: Sit with your feet on the ground, adjust the rubber roller to press your knees to keep them stable. Grip the bar with your palms facing inward, with your hands shoulder-width apart. Exercise: From the extended position, pull the bar down to your chest, keeping your back muscles tight and your elbows close to your body. Arch your back slightly, lift your chest and chin, and keep your abdomen and lower back tense. When the horizontal bar is pulled down to above the chest, the shoulder blades on both sides are contracted and squeezed to squeeze the latissimus dorsi muscles. Use the tension of the back muscles to control the horizontal bar to keep pulling down forcefully for about 2 seconds, then control the horizontal bar to return to its original position. When you reach the highest point and straighten your arms, stop for about 2 seconds. You should feel a full stretch in your arms and a stretch in your latissimus dorsi with each exercise.