narrow waist and broad shoulders - this is a classic ideal of male beauty.To achieve it, many years of practicing.In the course are the best exercises for the shoulders and often - heavy loads.Some birth data help to achieve quick results, while others have to work hard.
Performing exercises on his shoulders, it is worth remembering some of the rules.In one approach, there should be no more than fifteen repetitions.Optimal training - is six to eight exercises.Each of them can be calculated by four sets of 8-12 reps.Further work is likely to have great weight with shells, as small and medium is well suited to study the relief, but the amount of muscle that is lost.And, of course, your training program must also include a partial elaboration of the chest and back.
Basic exercises on the shoulders - it presses and swings.The first kind of weight increases.And the second is aimed at a specific group of muscles.So, consider these exercises on his shoulders.
begin with barbell bench in the sitting position because of the head.Trains trapezius muscles, triceps, serratus anterior and middle part of the deltoid muscle.This exercise can be done from a position both sitting and standing.Inhale, then squeeze the bar, lifting it over his head, then exhale and return it to its original position.
Bench with chest put a strain on the middle and front of the deltoids.Perform it can be both standing and lying down.Take the rod grip on top.Pressed her to his chest and leaned his elbows forward and spread them apart.It is necessary to increase the load.Sniffing, squeeze the bar, lifting up.Hands at this point should be straight, the shell must be in upright position overhead.At that moment, when you fully press the bar, exhale.Perform this exercise is both narrow and wide grip.In these two cases are different types of muscle prokachany.
bad pumps shoulders dumbbell bench press from a seated position.Standing can perform this exercise only people with serious physical training.So, sit down on the bench, and taking the dumbbell grip on top, bring to the chest, palms facing forward at the same time.Breathe out and follow wring dumbbell fully straighten your arms, exhale.Raising the shells can not simultaneously but alternately.
chin thrust rod.Grief projectile take grip from above, it should be slightly higher than shoulder width.Slightly arch your back at the waist, shoulders straighten.The elbows dissolve in hand and pull them up.It is best to this strain shoulder muscles.Please note: The movement is performed with bent and divorced her elbow, the pace is slow, do not slouch.Breathe in, hold your breath and then lift the shell, moving it in a strictly vertical direction.When the bar reaches the chin, exhale and more tense shoulder muscles.Lower hands slowly to the starting position.Repeat the cycle several times.
Now consider these exercises on his shoulders as mahi.As already mentioned, they are pumped any separate muscle groups.One of the basic breeding is dumbbells in hand.Trains shoulders trapeze and supraspinatus muscle.Legs - shoulder-width apart, back vypryamte hands with shells a little bend in the elbows.Breathe.Lift the dumbbells over your head above your head, holding his breath.Exhale.This should be done in an arc, and strictly in the plane of your body.When the dumbbells are at the level of the shoulders, arms, expand the shoulder joint.Lower them slowly, with exhale, without bending arms.
alternately lifting dumbbell from a standing position.Develop anterior deltoid muscles of the head.This exercise is secondary to those who regularly shakes the post.Take dumbbells, stand up, lower your arms at your sides.In a wide arc lift one of them above his head.Then slowly lower the arm.Simultaneously, the second lift.Move the arm so that the dumbbell split you in the face, but not the side.
Some exercises on the shoulders of developing a good head back to your deltoid muscle.How, for example, breeding Hand in hand from a standing position in the slope.Take dumbbells, arms outstretched to the sides in such a way that the little finger is above the thumb, and lean forward about forty-five degrees, or slightly more.Slowly lower shells down.Then raise your arms with dumbbells at the same arc.Keep your hands straight.
