Most beginners who want to become the owner of a magnificent torso, for some reason, their attention focuses on working with the back, chest and hands.But the foundation, which has yet to "hold" are beautiful shoulders.They create a good visual image of proportional figures.Therefore, when the swing arms, we must ensure that they have become as large as possible.Make it possible with the help of a set of special exercises.
If properly swing arms, it is possible to ensure that they grow hat muscles strong and well developed.They can be divided into three zones:
- front;
- average (side);
- rear.
When the swing arms, then each of them should be carried out a set of specific exercises, created for himself.You can, of course, to use the programs that are created by masters.
The article offers a series of exercises, forming at the same time all three zones.When the swing arms at home, not in the gym, then you need to take into account the following principles:
- Among the proposed exercises beginner should start to pick just one, generally developing.Priority is given to be sure, and power cleans zhimam.
- more experienced athletes will need to choose one exercise on the beam, making at least four sets each.
first exercise, to form the front and side areas.Downloading the shoulders of at least eight repetitions.Feet to put at a distance of not less than thirty-five centimeters.Stange take by capturing the top.The distance should be exactly the same as that between the legs.Lifting weights to shoulder level, and then squeeze over his head.It is necessary to feed back a little when the rod would be at the top.
second exercise is what you need to pull the barbell up, shaking his side's shoulders.The cargo hold at the level of the hips in the vise, grasp the width of the shoulders.Begins to pull her up, reaching the level of the crown.Hold the barbell during the exercise at a distance of thirty centimeters away from the body.Next omit very slowly.Downloading the shoulders of not less than eight times.
third exercise involves performing alternating presses, first to the chest, and then - sitting because of the head.Thanks to him, you can pump up the side and front shoulders.Sit on the bench, the neck should be at the bottom of the chest.Enough - average.Squeeze over his head, then lowered his head and shoulders.Again squeeze up.So, to continue: on his chest, then his head, and so on.Raising the neck up is considered one repetition.
fourth exercise is aimed at side and front band.Downloading shoulders with it at least eight times.Dumbbells Keep bent arms, palms facing each other.Elbows to plant in different directions at the same time squeeze the dumbbells up, reaching the level of the crown.At the finish palm path should look only forward.Then we return to the starting position and repeat again.
fifth exercise is aimed at the formation of the lateral area.Sit on the edge, slightly leaning forward.Hands with dumbbells close it.Next, we begin to raise them in different directions to the top.Doing it well eight times.
six exercises forms the rear and front areas.Hands with dumbbells should be lowered and slightly bent at the elbows.Palms - sent back.First, raise one hand, reaching the level of the forehead, and then - another.Make it should be at least eight repetitions on each hand.
Seventh exercise "aimed" to all zones.Legs put together, dumbbells should be at the level of thighs and arms slightly bent.Begins to raise them on the sides, reaching the level of the ears, then reduce forward to dumbbells touched each other, and go down to the start.Make no less than eight times.
The proposed complex will be the basis for the work on the shoulder area.
