For many men, the question of how to swing their shoulders remains very relevant. Few parts of the body emphasize their strength and courage as much as a wide, massive shoulder girdle.
It is proved that with frequently changing types of stimulation, i.e. when changing types of exercises,
muscle growth increases. The main
muscles of the shoulder are the deltoids, which, in turn, are divided into front, middle and rear. The best option would be to study them individually during the training process.
Before you begin to address the issue of how to swing your shoulders, you should warm up. It is especially important to warm the shoulder girdle. To do this, you can perform circular rotations, swinging arms, lifting light weights, etc.
Hand breeding
Sitting on a bench, pick up a dumbbell. Initially, the hands with the weight hanging down freely, dropping down along the body. Then sharply raise them through the sides upward, taking a breath, linger for a second at the top point and begin to slowly lower your hands down while exhaling. Repeat 4 x 6-8 times.
The elbows should be slightly bent during exercise. If the weight is not very large - carry out the wiring, holding the dumbbells in the same plane with the body, with a larger weight of the dumbbells, you can bring them a little forward. It is advisable to perform this exercise in front of the mirror in order to be able to adjust the technique and see how to swing your shoulders correctly.
Inclined arms
This exercise will not only help to increase the shoulders, but also will
strengthen the back muscles. It is performed similarly to the previous one, but the initial position is different - you should bend your knees more strongly and tilt the body forward. During the execution of this wiring, the rear deltoids are maximally involved.
As an option - you can lie on a special inclined bench.
Both types of wiring should be performed while sitting. If the level of training allows, you can try to perform these exercises while standing. But they must be done with a partner who is nearby for insurance.
Wrist Bench Press
Sitting with a straight back on a bench, stretch out your arms with dumbbells, spreading your palms forward. Lower the dumbbell to the shoulder, with the turn of the hand palm to the head (on the exhale). After that, squeeze the dumbbell to its original position (on inspiration). Repeat the same for the second hand. 4x6 times.
During lowering - the minimum speed, and during the bench press - maximum. This exercise is quite difficult, but it will allow you to quickly build muscle. This bench press can be performed with your back resting on a special bench back. In this case, the load on the lower back is reduced. In addition to the
deltoid muscles , triceps and some other
muscles are involved. Therefore, the volume of the shoulder girdle is growing rapidly.
A variant of this press can be the simultaneous lifting of two dumbbells at once. You can approach the question of how to swing your shoulders even more broadly and first perform only a press with your right hand. Having done the required number of approaches, switch to the left hand. This exercise is especially good for trained athletes, as you can significantly increase the weight of the weighting agent.