A set of exercises to increase the mass of the muscles of the shoulders

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Broad mus­cu­lar shoul­ders are one of the signs by which the attrac­tive­ness of a male fig­ure is judged. There­fore, most men who decide to go in for fit­ness seek to increase the mus­cles of this par­tic­u­lar part of the body. Weight­ed exer­cis­es that tar­get the biceps and tri­ceps, as well as the mus­cles of the entire shoul­der gir­dle, can help men achieve out­stand­ing shoul­ders in the short­est pos­si­ble time.

Fitness training for the development of the muscles of the shoulders with dumbbells

Depend­ing on the loca­tion of the fit­ness class­es, a bar­bell or dumb­bells can be used as weight­ing agents when work­ing out the mus­cles of the shoul­ders. The lat­ter are more ver­sa­tile shells, since you can work with them in the gym. It is also con­ve­nient to use them in home fit­ness train­ing, per­form­ing the fol­low­ing com­plex with them to strength­en and grow the shoul­der mus­cles:

Sit on a sports bench or chair if class­es are held at home. It is impor­tant that the seat used has a high back that you can lean on to keep your back straight through­out the exer­cise. In the start­ing posi­tion, the dumb­bells should be at ear lev­el, the wrists should be turned away from the body, the elbows should be direct­ed to the sides and locat­ed under the hands. From this posi­tion, you need to bring the dumb­bells up, fix them in the upper posi­tion for a sec­ond. Exhal­ing, return the shells to the start­ing posi­tion, while the dumb­bells should move strict­ly ver­ti­cal­ly. When squeez­ing out the work­ing weight, it is not rec­om­mend­ed to ful­ly extend the elbows at the peak of the load. By includ­ing these bench press­es in fit­ness train­ing, you can work out deltas with high qual­i­ty.

To per­form it, you need to fix the dumb­bells at the lev­el of the chin, sit­ting on a bench or chair. In this case, the elbows should be direct­ed for­ward, and the wrists should be towards the face. Then in the exer­cise you need to inhale and raise the shells, deploy­ing them in the ascent. As a result of these manip­u­la­tions in the upper posi­tion, the wrists should be turned away from the face, and the elbows should be slight­ly bent. After exhal­ing, return the dumb­bells to their orig­i­nal low­er posi­tion, repeat­ing the entire sequence of actions in reverse order. In order to avoid over­strain­ing the spine, it is nec­es­sary to avoid jerks when per­form­ing this train­ing move­ment of fit­ness for the shoul­ders.

    Breeding shells to the side.

To per­form this iso­lat­ing exer­cise, which puts a load direct­ly on the lat­er­al seg­ments of the delta, you need to stand up straight, hold­ing a weight in each hand along the tor­so. After inhal­ing, you need to raise the upper limbs through the sides so high that the shells are at shoul­der lev­el. Hav­ing fixed the dumb­bells in the upper posi­tion for the exha­la­tion peri­od, gen­tly low­er your arms.

    Dumbbell lifts, carried out in an inclined position of the body.

Being in an even ver­ti­cal posi­tion with slight­ly bent knees and hold­ing a weight­ing agent in each hand, you need to tilt the body for­ward to a lev­el at which the back and the floor sur­face form two par­al­lels. In this case, the shells should be at the bot­tom on out­stretched arms. After inhal­ing, you need to raise the upper limbs, hold­ing them to the lev­el of the shoul­ders through the sides and round­ing the elbow bends. Exhale in this exer­cise should be at the peak of the load and dur­ing the peri­od when the dumb­bells smooth­ly low­er to the start­ing posi­tion.

A set of effective basic exercises with a barbell

A set of effective basic exercises with a barbell

When vis­it­ing the gym or hav­ing the oppor­tu­ni­ty to use a bar­bell in home fit­ness train­ing, it is nec­es­sary to include the fol­low­ing train­ing com­plex with this sports equip­ment in the pro­gram for strength­en­ing and grow­ing the mus­cles of the shoul­ders:

To per­form it, you need to stand with a flat back, spread­ing your feet to the width of the pelvis and while hold­ing the bar near the chest so that the back of the palms is fac­ing the body. Then, in the exer­cise, you should raise the pro­jec­tile above your head, exhal­ing at the moment when the bar reach­es the high­est point of the lift. Slow­ly low­er­ing the pro­jec­tile, take it to the chest, thus return­ing it to its orig­i­nal posi­tion.

    Press with the institution of the neck behind the head.

To per­form this ele­ment of fit­ness, you need to sit down, keep­ing your spine straight, and place the bar­bell behind your head, hold­ing it with a fair­ly wide grip. After tak­ing a deep breath, you need to squeeze the bar above your head and fix it in the top posi­tion for a sec­ond. Exhal­ing, low­er the pro­jec­tile, bring­ing the neck to the back of the head to the lev­el of the top of the back. To diver­si­fy the train­ing process, in this exer­cise you can alter­nate­ly bring the pro­jec­tile to the back and chest.

    Bringing to the neck.

Stand­ing up straight, you need, first­ly, to spread the feet to the width of the pelvis, and sec­ond­ly, take the bar­bell with a direct grip, keep­ing the dis­tance between the hands on the bar equal to two fists. After inhal­ing, you need to bring the neck to the neck. Hav­ing brought it almost to the chin, you need to pause in the exer­cise, dur­ing which the max­i­mum load is placed on the shoul­der mus­cles. It is dur­ing this peri­od that you should exhale and low­er the bar­bell to the ini­tial low­er posi­tion to per­form the next rep­e­ti­tion. By includ­ing this type of trac­tion in fit­ness, you can work out the del­toid and trapez­ius mus­cles to a large extent. The mus­cles of the upper limbs will not be with­out load either.

Rules for the organization of strength fitness classes

Rules for the organization of strength fitness classes

Fit­ness train­ing for the devel­op­ment and increase in the vol­ume of the mus­cles of the shoul­ders will be effec­tive only if the fol­low­ing rules are observed:

    the main physical load on the muscles of the shoulders can be started only after the warm-up. Compliance with this rule guarantees the high productivity of the entire training and the reduction of the injury risk of strength exercises by several times;
    to complete the study of the muscles of the shoulder girdle, like any other, it is necessary to stretch, as a result of which the muscles relax, which leads to their speedy recovery. In addition, thanks to such a hitch, you can significantly reduce the risk of krepatura — muscle pain;
    you need to train regularly, conducting 2–3 sessions a week and systematically increasing the weight of the weights;
    a protein-carbohydrate diet and a full sleep of at least 8 hours contribute to the high-quality regeneration of muscle fibers, and, consequently, an increase in muscle mass.

By Yraa

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