How to pump up his shoulders - a set of exercises
Special exercises for the development of individual muscle groups should be carried out separately in the allotted time.However, to facilitate adaptation to the new loads better gradually incorporate new exercises in the usual exercises or gymnastics.
Each new exercise should be prodelyvat up to 20 times.As the promotion of training should be increased by repeating the load approaches to the exercises.For the most relaxing muscle groups should take short breaks between exercises.
To properly build muscle arms is necessary to carry out exercises for all muscle groups of the shoulder girdle.
How to build shoulders - exercises for biceps
1. To prepare the implementation of the dumbbell.
Standing grab a dumbbell, any grip.Bending your elbows alternately lift and lower weights.Breathing during exercise, choose a uniform.The elbows during the exercise should not be moved.In the second part of the exercise and change grip.
2. To fulfill need crossbar.
Exercise resembles conventional tightening.Differences of this exercise is that the pulling performed in different ways.In each part of the exercise should be to change the grip (bottom, top, wide).In addition, part of the exercise should be done with the touch of the crossbar behind the head (occiput to touch the bar).
3. To prepare the implementation of dumbbells and a stool.
Exercise similar to the first.The difference is that the exercise is done sitting and both hands simultaneously.Breathing should match the breathing under load, ie,inhale and exhale in extension by bending arms.
How to build shoulders - triceps exercises
4. To prepare the implementation of the dumbbell.
Standing grab a dumbbell, any grip.Raise your hands with dumbbells up.The essence of the exercise in flexing hands, elbows and lowering the dumbbell behind your head and arms returning to the initial position, ie,upwards.
When you exercise your elbows should be kept at the same level.
Exercise load individual muscles, so the breath must comply with: the extension of hands - inhale when bending - exhale.
5. To perform the required boards and two chairs.
on chairs (backside) or on the bars to be taken focusing on the hands, feet not touching the floor.
should perform flexion and extension arms, making sure that the feet are not touching the floor.
Exercise load individual muscles, so the breath must comply with: the extension of hands - exhale when bending - breath.
How to pump up his shoulders - a set of exercises to trapezius and deltoid
6. To prepare the implementation of the dumbbell.
should be even with the lowered arms along the body with dumbbells.Exercise is carried out by lifting and lowering the shoulders.Shoulders should be raised as high as possible.
Exercise load individual muscles, so the breath must comply with: the rise shoulder - inhale when lowering - exhale.
In the second part of the exercise should be carried out arms in a circle motion, back and forth.
7. To perform prepare dumbbell.
should be even with the lowered arms along the body with dumbbells.Exercise is carried out by lifting and lowering the dumbbells to the sides at arm's length.
Exercise load individual muscles, so must comply with the breath: at a dilution of hand - inhale when lowering the hands - exhale.
8. To prepare the implementation of the dumbbell.
should be even with the lowered arms along the body with dumbbells.The legs should be slightly apart.Exercise is carried out by lifting and lowering the dumbbells at arm's length while performing circular movements of his hands.
In the second part of the exercise should be carried out circular movements in the opposite direction.
Exercise load individual muscles, so breathing must conform to the rule: while lifting hand - inhale when lowering the hands - exhale.
Inflate Home shoulders can be quite quickly in a systematic and proper implementation of the relevant exercise.
