exercises of the shoulder joints are quite simple in technique, but to implement them will be difficult at first.To prevent injuries, sprains, you must be sure to stretch your shoulder joints.Also, determine your maximum weight and start from the middle of the load.If you just take the maximum weight, the injury just provided.
Strength training
Beginners athletes often wonder about how to make the shoulders wider.But to hold daily training is not necessary.It is only one class in 4-5 days.Choose for yourself a few basic exercises and perform 5 sets (approaches) with 10-12 repetitions.Beginners athletes need to be especially attentive to himself, not overworked maximum load, but do not choose too light weights.
Further, considering how to make the shoulders wider, learn some basic exercises.
load on his shoulders, as mentioned above, may be after warming up the joints.After completing the warm-up, we recommend you perform this exercise: Take a dumbbell or barbell neck and follow one approach the upcoming exercises.
Tip: If you press because of the head from behind, always call me mate.This is for the reason that the fatigue deltas and arm muscles, the load becomes dangerous.
Lifting arms with dumbbells in his hands.
One of the sports in which the focus is on exploring every muscle - is bodybuilding.Vocabulary shoulders are included in training and achievement as the load increases.The most accessible exercise - it is lifting arms with weights in his hands.
Tip: To do the exercise with the maximum amplitude, first good stretch the shoulders.For this hanging relaxed at the bar or the bar, partly by making tightening (of 10-15 cm).
Do not try to use the maximum weight, or rounded shoulders, and intervertebral discs falls additional load.
performing exercise with breath, you keep the torso in the forward state, which means that the muscles are working more efficiently.
Extension hands leaned forward.
Learning on how to make the shoulders wider.The next exercise - this extension turns each hand, leaning forward.To do this, cant body to a horizontal position, away from the working hand exhibiting foot forward.The distance between the feet - shoulder-width apart.Slightly bend your knees and pick up a dumbbell.Gently bend your arm at the elbow at 90 degrees or more.The upper part of the arm is then in the plane of the housing - this is the initial position.Hold the arm in the same place, inhale, hold the breath and straighten the arm back and up as much as possible and then return to the starting position and exhale.
We looked at how to make the shoulders wider.Do not forget about the standard exercises that develop muscles of the shoulders.Also useful set of exercises for the hands - is discharge dumbbells in hand, the institution of a dumbbell behind your head, lifting dumbbells in front of you, push-ups, pull-ups on the bar, as well as exercise in the gym with the extra weight.
