What, in your opinion, gives the impression of really pumped body?Of course, shoulders.Therefore it is necessary to focus on increasing the corresponding muscles.With regular training, it is possible for the maximum possible time to form Athletic.Performing exercises on his shoulders in the gym, you can achieve the ideal ratio between the waist and hips, which in turn affects the overall health.
What is to be understood?
to form a really broad shoulders, you must understand that it is necessary to get enough calories.This "building block" will support muscle growth.Furthermore, it should heed the advice of those who will give an experienced instructor gym.Professionals usually recommend to perform such exercises, which involve muscles or the upper body, or absolutely all muscle fibers.These exercises will help shape the broad shoulders and keep the proportions of the whole body.
develop shoulders and increase the strength of
What you must do the exercises on his shoulders at the gym?One of the most popular types of training are considered presses.It's great exercise, through which you can increase your shoulders and muscular strength as a whole.There are several embodiments of this type of training.This is the front bench of the bar, on the bench of the bar behind the head on the bench and Arnold.
useful enough to perform alternately all these exercises.Only in this way we can achieve absolutely uniform development of all muscle tissue.Perform required to 4 approaches (8 repetitions each), and then you will be able to achieve optimal results.
vertical lift
performing these exercises on his shoulders in the gym, you will be able to form the upper part of the muscle groups.The main part of the load will be supplied to the lateral head.Through this training can make the muscles slightly rounded shape, making them look more powerful.
performing this exercise, do not lift weights above shoulder level.In this case, the shoulder joints will go to too much load.Accordingly, it increases the likelihood of injury.
At first, it must be ensured that the back was straight.You can use a high-backed chair.It is necessary to sit down, pull over to the back and start the exercise.Then you can start to perform upgrades in the rack.Only in this way will be able to get the most muscle strain.
These exercises on the shoulders of the pole should be performed about 3 sets of 10 repetitions each.In that case there was a desire to increase the intensity and to increase muscle mass, should try to perform approaches using several rods.
shrugging
perform these exercises on his shoulders in the gym, you can increase the width of the upper body, as well as to develop the trapezius muscles.Technique training is quite simple.It is necessary to take up sports equipment (dumbbells or barbell).At the same time it is necessary to keep the limbs along the body without straining them.After that you should start to perform shrugging.Shoulders should be raised as high as possible.All attention should be focused on the formation of the movement of the middle area of the body.After doing this type of training is necessary to stretch your neck.This allows to get rid of stresses in it.Perform the following around 2 approaches to 15 repetitions each.
Jerks committed with load
What should be done to develop the muscles of the shoulder?Exercises today fairly widespread.And one of the most popular types of training are considered to shocks to the load carried to the side and in front of him on a special simulator.Due to the fact that the muscles when performing this type of exercise will seem weaker, do not expect that you will be able to raise exactly the same weight as when the above-mentioned types of training.Therefore, we should focus all their attention on the large numbers of repetitions - about 12. The time to rest between sets should be reduced to 30 seconds.Thus, the muscles will be able to adapt to rapidly get rid of lactic acid.And tired athlete will be much less.
What about women?
Typically, girls begin to go to the gym in order to achieve a particular goal.For example, draw the belly, the buttocks to make more elastic.However, women are very rarely think about the relief of the upper body.
There is an opinion that the exercises for the shoulders and the back contribute to the fact that the girl is like a man.However, this opinion is totally wrong.Developing the muscles of the upper body, you can make the breast more rounded.The shoulders become more appetizing and waist - more narrow.By training shoulder muscles for women usually means the following types of exercises like bench press, push-ups and breeding hands in different directions and forth.
course, you can train your hands to the point that they will look inflated.However, one should know when to stop.Therefore it is necessary to operate in the power saving mode.Not all are able to understand that by training you can get rid of unwanted calories.There is such a possibility that the chest is slightly reduced.However, this lack of relief shoulder is "pay back."
need a clear plan
primarily need to design a schedule, which will be completely painted with the training process.Any gym instructor will recommend the girls in their training to add exercises that are aimed at the development of the shoulders.They will help to strengthen the cardiovascular system, maintain a balance in the development of muscle, will not disturb the aesthetics of the body.If the pump is only the back, paying no attention to the thoracic, you can buy the wrong posture and scoliosis.
What kind of training should be carried out?
Experienced fitness trainers were formed effective exercises for shoulders.There are only 4, but this is more than enough.With them, the girls will be able to strengthen the muscles of the shoulders and chest.It should focus on these types of training in more detail.
- Press of dumbbells sitting. It is best to perform this type of exercise on a bench with a back.This will reduce the strain on your back.Hands with dumbbells need to dissolve in hand, and then slowly start to climb.Stopping at the highest point for a few seconds need smoothly and accurately return to the original position.
- upgrades ahead and to the sides. This exercise should be done with dumbbells in a standing position.Hands with shells should be lowered along the body.Raising them is required first in hand, and then forward, parallel to the floor.Work should pecs and arms.
- Breeding hand in hand, lying down on an incline bench. We must take the situation lying down.The person should be directed downward.Then, to start to raise their hands.Pausing at the top for a few seconds, it is necessary to gradually return to its original position.
- Pushups are also quite effective exercise having different variations of execution.You can do push-ups with a focus on the wall, the floor.If the exercise is difficult, you can do it on bended knees.In the event that the classical methods are too simple, you can do push-ups with their fists or fitball.
