어깨 프레임을 넓히는 효과적인 방법🏋🏻‍♀️

안녕하세요.

여러분은 어떤 이유를 가지고 운동을 하시나요?

저는 부끄럽지만 처음에는 매체에 노출되는 떡 벌어진 어깨와 얇은 허리, 역삼각형의 멋진 몸매를 가지기 위해 운동을 시작 했습니다.

물론 지금은 태생적인 유전자의 한계를 느껴 건강한 삶을 위한 운동으로 노선을 바꿨습니다.

 

저처럼 많은 분들이 멋지고 남성적인 몸매를 가지기 위해서 운동을 시작하시는 분들이 많을 것입니다.

그 중에서도 유독 한국에서만 열렬한 바로 ‘어깨’가 가장 큰 비율을 차지하고 있을 것 같은데, 어깨는 어떻게 하면 넓어지게 될까요?

 

오늘은 ‘어깨가 넓어지는 과정과 방법’에 대해서 포스팅 해 보겠습니다.

 

 

우선 어깨 넓이를 결정하는 중요한 요소 중 하나는 어깨뼈입니다.

흔히 견갑골이라 부르는 양쪽 뼈 사이의 간격인데, 이 어깨뼈와 몸통 사이에는 뼈와 인대를 직접적으로 연결하는 부위가 없습니다.

그렇기 때문에 어깨뼈는 뼈 자체보다는 등 근육에 의해서 지지되고 있습니다.

이러한 특징 덕분에 어깨뼈는 등 근육의 발달에 따라 앞으로 말리기도 하고 옆으로 벌어지기도 합니다.

 

흔히 우리는 자세만 신경 쓰면 어깨를 펴고 다닐 수 있을 것이라 생각하지만, 자세는 의식적으로 신경 써야하는 부분이 아니라 무의식중에도 머리를 세우고직립 형태를 유지해야 합니다.

하지만 앉아서 지내는 시간이 늘어난 현대인들은 상체의 직립을 유지해주는 등과 코어 근육이 부족하기 때문에 어깨가 안으로 말려 있는 경우가 허다합니다.

그렇게 되면 시각적으로 더 어깨가 좁아 보일 수 있습니다. 이 정도면 우리가 어깨를 넓히기 위해 해야하는 첫번째가 무엇인지 감이 오시나요?

 

많은 분들이 ‘어깨 전면 운동’, ‘어깨 측면 삼각근 운동’ 등 단어 자체에서 주는 느낌 때문인지 어깨를 넓히기 위해 어깨 운동에만 신경 쓰는 경우가 꽤 보입니다.

 

그러나 앞서 살펴 본 것처럼 정도의 차이는 있더라도 운동을 하지 않은 일반인들은 대게 앞쪽으로 말려 있는 자세를 가지고 있기 때문에 먼저 등 근육을 발달시켜 어깨뼈를 뒤쪽으로 발달 시켜 주는 것이 우선입니다.

 

풀업이나 렛풀다운처럼 등 상부를 자극시키는 운동이 효과적입니다.

 

우선적으로 등 근육을 발달시켜 전체적인 골격을 잡아 준 다음 어깨를 넓혀주는 것이 어깨 근육입니다.

그 중에서도 전면에서 봤을 때 어깨 뽕이라고 하는 삼각근입니다.

이 삼각근은 지방층과 근육으로 더해 질 수 있는데, 운동을 하지 않는 일반인과 보디빌더 들의 삼각근 근육량이 약 3배정도 차이가 난다고 합니다.

 

어깨 근육을 이루는 삼각근은 상체 근육 중 지근의 비율이 가장 높아 쉽게 부피가 자라지 않지만, 상체가 어느 정도 역삼각형을 이루고 있을 때 단련해주면 어깨 라인을 더욱 도드라지게 만들어 줍니다.

 

이렇게 운동을 통해서 절대적인 골격을 넓히는 것도 중요하지만 안타깝게도 어깨는 상대적인 효과가 크게 작용하는 부위입니다.

같은 넓이의 어깨 골격을 가지고 있는 a와 b가 있습니다. 

A의 허리 둘레는 28인치이고, B의 허리 둘레는 34인치라면 당연히 a의 어깨가 넓어 보일 것 이며, 거기에 더해 a가 b보다 얼굴 폭이 좁다면 a는 어깨 깡패, b는 어좁이가 될 확률이 높습니다.

 

오늘 내용을 정리해보자면 어깨 프레임을 넓히기 위해서는 운동을 통해 어깨를 뒤 쪽으로 당겨주는 승모근과 능형근, 견갑골의 주변 근육들을 단련하여 프레임 자체를 넓히고, 허리부터 어깨까지 이어지는 역삼각형 형태의 신체를 만들기 위해 복부와 옆구리 지방을 걷어내야 합니다.

 

나아가 신체 근육은 대부분 각각의 협응하는 근육과 균형 맞춰 발달하기 때문에 단순히 어깨를 넓힌다는 국한 적인 목표를 가지지 않더라도 대근육에 속하는등 운동에 집중하면 자연스레 어깨는 넓어지게 되어 있습니다.

 

문제는 타고난 유전자와 노력입니다.

 

오늘 내용은 여기까지입니다. 잘생기고 비율 좋으면 운동 하지 마세요 여러분. 

저 같은 사람들은 박탈감 듭니다..

글 내용이 도움이 되셨다면 블로그 구독 부탁 드리겠습니다.

 

 

 

 

 

Hello.
Why do you exercise?
I'm ashamed, but at first, I started working out to have a nice, inverted triangle with a wide shoulder, thin waist, and an exposed to the media.
Of course, now I feel the limitations of my innate genes, so I changed my route to exercise for a healthy life.

I'm sure many people like me start exercising to have a nice and masculine body.
Among them, the most ardent "shoulder" seems to be the only one in Korea, so how can I widen my shoulders?

Today, I'm going to post about 'the process and method of broadening shoulders'.



First of all, one of the important factors determining shoulder area is the shoulder bone.
It's the gap between both bones, which is commonly called the scapula, and there's no direct connection between the bones and the ligament between the shoulder bone and the torso.
That's why the shoulder blades are supported by the back muscles rather than the bones themselves.
Thanks to these characteristics, the shoulder blades can be curled forward or laterally widened depending on the development of the back muscles.

Often we think that we will be able to stretch our shoulders if we only pay attention to our posture, but posture is not something we should pay attention to consciously, but we should keep our heads up and keep an upright shape unconsciously.
However, modern people, who spend more time sitting, often have their shoulders curled inside because they lack the back and core muscles that maintain the uprightness of their upper bodies.
That might make our shoulders look visually narrower. Do you have a hunch and a hunch or a hope that the first thing we should do to widen our shoulders?

Many people only pay attention to shoulder exercises to widen their shoulders, perhaps because of the feeling given by words such as "full shoulder exercise" and "shoulder side triangular muscle exercise".

However, as we have seen earlier, even if there is a difference in degree, ordinary people who do not exercise usually have a posture that is curled forward, so it is important to develop the back muscles first and develop the shoulder blades backward.

Exercise that stimulates the upper part of the back, such as pull-up or let pull-down, is effective.

First of all, it is the shoulder muscles that develop the back muscles to hold the overall skeleton and then expand the shoulders.
Among them, it is a deltoid muscle called shoulder mulberry from the front.
This deltoid muscle can be added to the fat layer and muscles, and the amount of deltoid muscle is about three times different between the non-exercising general public and bodybuilders.

The deltoid muscles that make up the shoulder muscles do not grow in volume easily because they have the highest proportion of the muscles among the upper body muscles, but if you train your upper body when it is in an inverted triangle to some extent, it makes the shoulder line stand out more.

It is also important to expand the absolute skeleton through exercise, but unfortunately, the shoulder is a region where the relative effect works greatly.
There are a and b with shoulder skeletons of the same width. 
A's waist circumference is 28 inches and B's waist circumference is 34 inches, so of course a's shoulders will look wider, and if a's face width is narrower than b's, there is a high probability that a will be shoulder gangster and b will be tone-deaf.

To summarize today's contents, in order to widen the shoulder frame, it is necessary to expand the frame itself by training the muscles around the mitral muscles, neoplasm, and scapula that pull the shoulders back through exercise, and remove the abdominal and side fat to create an inverted triangle-shaped body from waist to shoulder.

Furthermore, since most of the body muscles develop in balance with each coordinated muscle, even if they do not have a limited goal of simply expanding their shoulders, focusing on exercise, such as belonging to the large muscles, naturally widens their shoulders.

The problem is natural genes and effort.

That's all for today. Don't work out if you're handsome and have good proportions. 
People like me feel deprived..
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