How to build shoulders - a set of exercises
Special exercises for the development of individual muscle groups must be performed at a separately allotted time. But, to facilitate the adaptation of the body to new loads, it is better to gradually include new exercises in the usual exercises or gymnastics.
Each new exercise must be done up to 20 times. As the workouts progress, you should increase the load by repeating the approaches to the exercises. To relax the most loaded muscles, short pauses between exercises should be made.
To properly build up the muscles of the shoulders, exercises must be performed for all muscle groups of the shoulder girdle.
How to build shoulders - exercises for the biceps
1. To do this, prepare the dumbbells.
Standing, pick up the dumbbells in any grip. Bending your arms at your elbows alternately, raise and lower the dumbbells. Breath when performing the exercise, choose uniform. Elbows should not move during exercise. In the second part of the exercise, change the grip.
2. To perform, a crossbar is required.
Exercise resembles a regular pull-up. The differences of this exercise are that pull-ups are performed in different ways. In each part of the exercise, you should change the grip (bottom, top, wide). In addition, part of the exercise should be performed with the touch of the crossbar behind the head (touch the crossbar with the back of the head).
3. Prepare dumbbells and a stool to perform.
Exercise is similar to the first. The difference is that the exercise is performed sitting and with both hands at the same time. Breathing should correspond to breathing under exertion, i.e. inhale during extension and exhale during bending of the arms.
How to build shoulders - exercises for the triceps
4. Prepare dumbbells to perform.
Standing, pick up the dumbbells in any grip. Raise your arms with dumbbells up. The essence of the exercise is to bend the arms, at the elbows , lower the dumbbells behind the head and return the arms to their initial position, i.e. up.
When performing the exercise, the elbows should be kept at the same level.
Exercise loads individual muscles, so breathing should follow the rule: when extending the arms, inhale, while flexing, exhale.
5. Bars or two chairs will be required.
On chairs (backs) or on uneven bars, you need to take emphasis on your hands without touching the floor with your feet.
Flexion and extension of the arms should be carried out, making sure that the legs do not touch the floor.
Exercise loads individual muscles, so breathing must comply with the rule: when the arms are extended, exhale, when bent, inhale.
How to build shoulders - a set of exercises for the trapezius and deltoid muscles
6. To do this, prepare the dumbbells.
You should be level with your arms down with your dumbbells down. Exercise is performed by lifting and lowering the shoulders. Shoulders should be raised as high as possible.
Exercise loads individual muscles, so breathing should follow the rule: when lifting the shoulders, inhale, when lowering, exhale.
In the second part of the exercise, shoulders should perform movements in a circle, forward and backward.
7. Prepare dumbbells to perform.
You should be level with your arms down with your dumbbells down. Exercise is performed by lifting and lowering the dumbbells to the sides on outstretched arms.
Exercise loads individual muscles, so breathing should comply with the rule: when extending the arms, inhale, when lowering the arms, exhale.
8. To do this, prepare the dumbbells.
You should be level with your arms down with your dumbbells down. Legs should be slightly apart. Exercise is performed by lifting and lowering the dumbbells on outstretched arms while simultaneously performing circular movements with the arms.
In the second part of the exercise, you should perform circular movements in the opposite direction.
Exercise loads individual muscles, so breathing should comply with the rule: when raising hands - inhale, when lowering hands - exhale.
You can pump up your shoulders at home quite quickly with the systematic and proper implementation of the relevant exercises.