프레임 넓히기: 더 넓어 보이는 어깨와 등 근육을 위한 운동

어깨, 등, 가슴 운동에 집중하면 시간이 지남에 따라 효과적으로 골격을 넓힐 수 있습니다.

### 운동과 식단을 통해 더 넓은 프레임을 만들기 위한 팁
* 💪 어깨, 등, 가슴 운동에 집중하여 **골격을 단련**하세요.
* 💡 사이드 레터럴 레이즈의 경우 **덤벨을 따로 뒤로 들어 올려 측면 삼각근을 공략**하고 프레임을 넓힙니다.
* 🏋 무거운 웨이트를 들어 올릴 때는 **상체가 앞으로 기울어지지 않도록 벤치**를 사용하세요.
* 🤔 벤치 프레스와 풀업과 같은 운동을 할 때는 **그립 폭에 주의**하세요.
* 벤치 프레스에서 **넓은 그립(어깨 너비보다 약 1.5배 넓게)**을 사용하여 가슴을 효과적으로 공략하세요.
* 턱걸이를 할 때는 생각보다 넓게 잡고 **견갑골을 최대한 바깥쪽**으로 당겨 상완을 넓게 공략합니다.
* 🍽 몸무게를 늘리고 부피를 늘려 더 넓어 보이도록 돕는 **식단을 유지**하세요.

There may be various reasons why I started exercising, and for most, it would be to increase muscle mass and broaden their frame. However, despite having worked out for several years and hearing countless comments about having good volume, I haven't heard much about having a broad frame or shoulders. It could be a basic skeletal difference, but since two years ago, I have been focusing mainly on shoulder, back, and chest exercises to work on my frame. The first issue was during shoulder exercises, specifically side lateral raises. I used to raise the dumbbells relatively forward instead of sending them back separately. Doing it this way evenly targets the entire side, which is good for increasing volume. So, even if I did side lateral raises a hundred times, my side muscles developed more prominently, making my frame look broader rather than focusing on overall shoulder volume. I solely emphasized the lateral deltoid.

To target and slightly widen the frame, turn your shoulders back and push the barbell back, then pull it to the sides. By doing this, you can confirm that there is a tremendous load on the side deltoids. I stood up in this way and also when lifting heavy weights, I used a bench to prevent my upper body from leaning forward as much as possible. The key point is to keep the center of gravity from shifting forward and to push it to the sides. By doing this, you can reduce the weight and the number of repetitions. However, due to the inherent weakness of the raise exercises, it is unpleasant to do them, but if you set your mind to it, you can do many more repetitions than you think. In one set, I always make sure to do at least 20 repetitions with 7kg, even if it's a struggle. The second issue was that the grip I used during exercise was narrower than I thought. I didn't feel like I was gripping too narrowly, but I wondered if there was a reason why some people intentionally grip narrower than others.

I have heard many stories without getting bored, and there must be many people like me. In the past, I didn't even have a narrow grip, but the habit of consistently using a grip that is not narrow enough but not wide enough was the reason I didn't realize it was narrow. In the case of bench press, if the grip is narrow, the triceps and front shoulders are more engaged than the chest. So, rather than focusing on the important wide chest of the frame, I ended up increasing the volume of the front shoulders and triceps, which I didn't do much separately. Therefore, after realizing the problem, I have been practicing holding it wide clearly, about 1.5 times wider than the shoulder width, for almost two years. After exercising, the outer part of my chest was very stiff every day. It was the same with the deadlifts. In the past, when I watched the pull-up rep down video, like the bench press, I was using a grip that was as ambiguous as the standard grip.

As expected, with a narrow grip, when the strength is focused on the supinator and pronator teres muscles inside rather than the brachialis, the distance from the frame increases. At this point, I have never thought it was narrow, for some reason. It is important to grip wider than what I think and pull the scapulae as far outward as possible to target the brachialis broadly. You will feel a strong load on the upper back and outer sides. Additionally, before doing pull-ups, I recommend doing hammer curls to stretch the brachialis sufficiently, to ensure that the brachialis can expand in advance. Transitioning from wide grip pull-ups to lat pulldowns, it is beneficial to check if I am too accustomed to the vague range I am holding and try expanding it once more than I thought. Thirdly, dieting is important to appear broader as you need to increase in size and bulk up.

You might think it's not, but our body is relative. Ultimately, by losing facial fat, your face looks smaller, and your waist looks slimmer. With that relativity, the frame looks much broader. If you bulk up, not only does your body fat decrease, but your face also gets bigger and your belly comes out, losing the contrast between each other, making the frame look narrow and flat. I hope you take a moment to reflect on yourself. Thank you for watching, please subscribe and like the video.

어좁이들 90%가 하는 치명적인 운동 실수(본인포함)

비지니스 및 콜라보 문의 📩 yoruheee@naver.com 

성철봉

운동을 통해 어깨 프레임을 넓히는 전략

어깨, 등, 가슴 운동에 집중하면 프레임을 효과적으로 넓히는 데 도움이 될 수 있습니다.

측면 레터럴 레이즈를 통해 측면 삼각근을 강조하고 바벨을 사용하여 프레임을 타겟팅하고 넓히는 것이 중요합니다.

무게 중심을 유지하고, 벤치를 사용하며, 운동 중 그립 폭을 조절하는 것도 어깨 프레임을 넓히는 데 도움이 될 수 있습니다.

너무 좁지도 넓지도 않은 그립을 사용하면 벤치 프레스와 같은 운동 시 근육의 불균형을 초래할 수 있습니다.

좁은 그립은 삼두근과 앞쪽 어깨를 과도하게 강조할 수 있고, 넓은 그립은 가슴 근육을 더 효과적으로 단련하는 데 도움이 됩니다.

5배 넓게 조절하면 운동 중 가슴이 더 잘 활성화되고 근육의 균형이 잡힐 수 있습니다.

풀업 운동에서 상완근 참여 극대화하기

좁은 그립을 사용하면 극상근과 전거근에 초점을 맞추고, 넓은 그립을 사용하면 상완근을 목표로 하며 견갑골을 바깥쪽으로 당겨야 합니다.

풀업 전에 해머 컬을 우선적으로 하면 상완을 스트레칭하는 데 도움이 되며, 위도 풀다운으로 전환하면 운동 범위를 넓히는 데 도움이 될 수 있습니다.

운동과 더불어 적절한 식단은 등 위쪽과 바깥쪽의 크기를 늘리고 부피를 늘리는 데 매우 중요합니다.

체지방이 얼굴 및 신체 비율에 미치는 영향

얼굴 지방이 빠지면 얼굴이 작아 보이고 허리가 날씬해 보여 프레임이 더 넓어 보일 수 있습니다.

반대로 살이 찌면 얼굴이 커 보이고 배가 튀어나와 프레임이 좁고 평평해 보일 수 있습니다.

이는 신체 비율의 상대성과 지방 감소 또는 증가의 영향을 보여줍니다.