6 effective exercises for the shoulders Bashny.Net

1) the lifting of the dumbbells front of the queue
 

Standing, legs slightly apart.

Dumbbells keep a grip on the top front of thighs:

to inhale, first raise one arm forward to shoulder level, you can, and then lower it slowly, if possible, capture at the level of the shoulders ( to feel the stress ), the same move with the other hand;

at the end of the movement to make an exhalation, with the most noticeable strain on the body.





This exercise acts mainly on the front part of the deltoid muscle, clavicular part of the pectoralis major muscle and, to a lesser extent, the middle portion of the deltoid muscle.

In all liftings of hands are involved in muscle-agents, linking the scapula to the rib cage, such as the serratus anterior muscle and the rhomboid muscles to stabilize the movement of the humerus.

This exercise is to do 3-4 approaches in 8-12 repetitions.

2) the lifting of the dumbbells to the sides

 

Standing, legs slightly apart, back straight, arms along the body.

Hands with dumbbells slightly bent at the elbows:

— inhale and raise the arms to a horizontal position;

at the end of the movement at maximum load to do exhale.



 

This exercise develops the middle part of the deltoid muscle, consisting of several beams that attach to the humerus.

Using not very heavy weight allows the hands to make the more precise movements needed for the full impact on the middle part of the deltoid muscle, which is particularly effective in the initial phase of implementation in all positions.

Options:

— the arms are raised to a horizontal position: use of the deltoid muscle;

— hands raised above the horizontal position: use the front and upper part of the trapezius muscle.

Lifting his arms above the horizontal position, it is possible to develop the upper part of the trapezius muscle.

Many people prefer not to go above the horizontal line below, in the first place, to emphasize the load on the middle part of the deltoid muscle.

In this exercise, never use too heavy weight.

Repeat it 10 to 25 times with a short pause for rest in 2-3 series.

Change the motion path to achieve the burning sensation gives the best results.

For greater intensity, in between repetitions hold for a few seconds, hands in horizontal position, respecting the isometric tension.

 

3) Presses dumbbells sitting

 

Sitting on a bench, hold dumbbells grip from the top at shoulder level, palms face forward:

— to take a breath and squeeze the dumbbells up to straight arms until it stops;

— at the end of the movement, exhale ( noticeable at the maximum load ).



The exercise is primarily intended for training of the middle parts of the deltoid muscle
as well as the upper parts of the trapezius muscle, the anterior serratus and triceps.

It can be performed alternately one or the other hand and alternately — each hand separately.

Cramps or spasms of the small round muscle and the infraspinatus muscle can occur from outward rotation of the humeral head during arm movement, creating friction in the front part of the shoulder joint, traumatic in the future, the tendon of the long head of the biceps brachii.

Therefore it is necessary to monitor the load during exercise is distributed evenly on all shoulder muscles without feeling the pain, friction and discomfort.

4) Shoulder broach stamped

 

Standing, feet shoulder width apart. Keep the neck slightly wider than shoulder width grip on top:

— inhale and raise the neck level of the chin, while keeping the elbows as high as possible ( try to keep at level with the fretboard );

— after you gradually lower the fretboard to straighten the hands;

— at the end of the movement to make an exhalation, with the most noticeable strain on the body.



 
Deltoid raises the arm to a horizontal position. Trapezius muscle additionally involves in this movement the shoulder blade, allowing you to raise your hand even higher.

This exercise directly activates the deltoid muscle, trapezius muscle and biceps, and also engages the muscles of the forearms, buttocks, Sacro-lumbar muscles and abdominal muscles.

5) Lift the rod up

 

This exercise is performed while standing, feet should be put shoulder width apart, keep your back straight, stomach in. Take the neck slightly wider than shoulder level:

— inhale and raise the barbell forward with folded hands to eye level;

— at the end of the movement breathe out at the maximum load on the body.





This exercise is good for the deltoids, upper chest muscles, and also, to a lesser extent, for the trapezius muscles, serratus anterior, and short head of the biceps.

Also, this exercise can be performed on the straightened hands. When you perform this method, take a smaller weight for correct exercise.

6) Lift both arms with a dumbbell

 

The exercise is performed while standing, take a dumbbell grip on top, with hands to impose one on another, keep your back straight:

— inhale and slowly raise the dumbbell up to the neck level;

after gradually drop down, while breathe out, it needs to occur at the maximum load marked on the body.



In this exercise we will be able to pump the front part of the deltoid, clavicular part of the pectoralis major muscle and the short head of the biceps.

All the remaining muscles that fix the scapula, are in isometric tension, with reliable support in this exercise is the shoulder bone.published

 

Also interesting: Crossfit: the Simple rules of the athlete-the universal rich Froning

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P. S. And remember, only by changing their consumption — together we change the world! ©

Source: vk.com/sport_stat?w=wall-25740422_175383