Park outdoor equipment and sports equipment. Exercises for the muscles of the shoulder girdle Exercises on the simulator for the shoulder girdle

cardio

When compiling an exercise program, coaches and sports doctors often include cardio training. This is due to the special effect of this type of load on the body. Strength training becomes more effective when training on simulators is connected to it. Usually they are included at the end of the lesson. This provides a balanced load on the muscles, joints and cardiovascular system.

1. Excellent replacement. In the absence of a park area nearby, regular jogging is the only option. It is enough to train every other day for thirty minutes to maintain good physical shape.
2. Strengthens muscles, activates calorie burning, improves blood circulation, strengthens the vascular wall, helps relieve stress and relax. Great alternative to cycling. Many models are equipped with heart rate and calorie sensors, which helps to correctly calculate your load.
3. Rowing machine. Simulates rowing, suitable for training the cardiovascular system and strengthening muscles. Two types are produced - electronic and mechanical simulators. Electronic options allow you to set and adjust workout parameters.
4. With the help of pedals, it imitates walking at a different pace. Allows you to maintain a good shape, strengthens muscles, compensates for the lack of active movements. An excellent option for use in an apartment.
5. Elliptical trainer (ellipsoid). He is able to gently develop all joints. This happens through special movements performed in a certain plane. Loads all muscle groups, has no age restrictions, is accessible to people with varying degrees of physical fitness.
6. Run. The most effective and loved by many type of training. Even small runs help to speed up the metabolism in the body, activate the burning of calories. The speed and pace of running can be selected according to age, health and fitness level.
7. A ride on the bicycle. It perfectly trains all body systems: respiratory, vascular, muscular. Develops joints, helps burn calories, saturates the body with oxygen. Using several speeds, you can set a different load mode: from a walking pace to a serious workout mode.
8. Swimming. Swimming is one of the most popular types of exercise. You can do it regardless of age and physical fitness. Swimming is included in the weight loss program. Even with high degrees of obesity, it gives a very good results provided you use the right diet.
9. Walking at a fast pace is a simple yet effective way to train. Charges with vivacity and energy, allows you to maintain good physical shape. The main condition is regularity. Climb the stairs on foot, go through several stops without using transport. At least sometimes leave the car at home - and go!
10. Nordic walking. It is carried out using two sticks of a special design. It is popular because, with all its simplicity, it perfectly trains the heart and blood vessels, activates the fat burning process, works out and strengthens muscles.
11. Dancing. The benefits and popularity of this type of active load among all ages is enormous. In addition to a good load on the muscles, any kind of dance gives aesthetic satisfaction, develops grace, flexibility, and forms a beautiful posture. Choose the appropriate music and dance - at home, in the hall, in nature!
12. Rope. A small universal simulator for the muscles of the whole body. If you regularly jump rope several times a week, you can not only work out your muscles perfectly, but also activate parting with extra pounds. Make friends with the rope, jump for ten minutes in the morning and ten minutes in the evening. This is the best option for getting results.

Physical activity should be enjoyed. To do this, you need to determine the main motive - why do I need it? Tell yourself: I want to have slim figure, relief muscles, good health and great mood! Try to make time for active image life - then overweight will never be your friends. The simplest types physical activity help to reduce weight and strengthen muscles.

End your shoulder workout with a giant set that will burn through your delts, induce a monster pump, and take muscle growth to a new orbit.

All athletes are divided into two categories. Some never miss training - even if a storm warning has been announced - while others devote more time to "" and not to the training itself. At some stage in my life, I could not even think about missing a workout, even during the holidays. I spent a lot of time looking for gyms and often found them on the back of city maps written in unknown languages. In retrospect, I can say that vacation days could have been better spent, but at the same time, my obsession led me to new training methods.

Now I will tell you about my trip to Rio de Janeiro, but not about the sandy beaches of Ipanema and not about climbing the statue of Christ the Redeemer, but about the excruciatingly painful finishing technique with which I completed one workout of the shoulder girdle. Let's talk about the monstrous!

Killer Shoulder Set

A long time ago in faraway Brazil, I went to a small and crowded gym with no air conditioning. It was the middle of summer. Getting to know the trainer gave me the opportunity to practice my mix of Spanish and Portuguese, which I call Portuñol. The guy offered me his services as personal trainer, which was valued at a miserable 35 bucks for a whole month. I have a nose for good deals, so we immediately shook hands.

Breeding dumbbells to the sides

It was shoulder work that day, so he offered me the standard set of presses and dumbbell raises—nothing I didn't do at my gym in Los Angeles. But the finishing stretch was a long-lasting memory for me - a kind of unique souvenir that I carried around with me for several days thanks to the syndrome of delayed muscle pain. Every bodybuilder trains for this feeling, only sometimes the pain becomes truly excruciating.

The trainer had me complete my shoulder workout with a giant set with a pair of 12.5kg dumbbells.

Incline dumbbell side raise

How to perform a giant set correctly

in front of you detailed description a giant set of four exercises, broken down into five main components.

1. Take dumbbells that are about 5 kg lighter than the ones with which you usually do 10 reps in. Your first exercise is just this movement.
   Even after adjusting for fatigue, by the end of your light workout, you should be able to do 10 reps. When raising your arms to the sides, it is important to raise your elbows higher, because this movement works the middle deltas best.
2. Without changing the weight, go to. Just lean forward, keeping your back straight, and lock your head in a neutral position - no need to look forward, arching the cervical spine. Perform another set of 10 repetitions, raising your arms as wide and as high as possible.
3. Now get up and do one set at . Although fatigue is already taking its toll, do this multi-joint movement that involves all three heads of the deltoids and upper trapezius. Hold the dumbbells close to your body, pushing your elbows out to the sides at the top. Do another set of 10 reps

Dumbbell vertical row

1. Without pause, go to a set of 10 or standing. Yes, this is a ridiculous working weight for the bench, but after three other exercises, the load will seem serious to you. Use a wide stance to make it easier to balance, and finish each movement with the dumbbells as close as possible, but without hitting at the top.
2. Rest for 90 seconds and do the giant set twice more. On the last round, when you drop the dumbbells after completing your set to press, raise your arms up and, looking at the stopwatch, fix them over your head for 60 seconds.
   I guarantee that after 30 seconds your hands will seem cast iron to you, and you will want to chop them off - the burning sensation will be so strong.
   After 60 seconds, the job will be done, and I would venture to suggest that you put your hands on some kind of support, because even just holding them along the torso will be excruciatingly painful for several long minutes.

Standing dumbbell press

In this article, we will talk about how to build shoulders(delta) and how to do it at home. Also, we will look at the most effective exercises who will make upper part your body is bulkier.

For most women, male shoulders are associated with courage and strength. There are even a few expressions that vividly make it clear that strong male shoulders will serve as a consolation for any woman. In our time, gender equality is already commonplace, but once, in ancient times, a woman could not do without a man. To be honest, nothing has changed. Let whatever woman is - independent, strong, even courageous (in our time, when guys follow fashion more than girls), she will always need a strong male shoulder so that they do not talk about gender equality.

In general, broad and massive shoulders are not only a standard of courage, but also an indicator of a harmoniously developed and aesthetic physique that cannot be hidden under any clothes, whatever one may say. In addition, if you develop the shoulder girdle well, many prerogatives will open up in other exercises. Strong and well-developed deltas will help increase strength in the bench press and other no less important exercises which are necessary for physical progress.

For bodybuilders, the shoulders play a huge role in many of the poses that are featured in BB competitions. The deltas and trapezius muscle groups should be developed evenly to give the overall physical shape of the upper body a complete and harmoniously developed appearance.

Unfortunately, the shoulder girdle, especially the deltas, is not so easy to develop as it might seem at first glance. Now we will discuss how to build shoulders, namely deltas. In the next article I will tell you about . I would not want to upset people, but it will not work to pump up your shoulders quickly, like any other muscles. Also, it is quite dangerous, since the shoulder joint is the most mobile part of our body, not counting the knee and elbow joints, so the risk of injury increases significantly. Therefore, the training should be carefully worked out and the technique of performing each exercise should be strictly observed in order to prevent any damage.

Many say and complain that they simply cannot swing their shoulders to large volumes. It's not about weights, it's not about the number of sets and reps, it's about the training itself. To pump up big shoulders, you need to approach this issue with an integrated approach and set aside a separate day of the week for training the shoulder girdle, that is, make the training on the shoulders more voluminous.

Injuries of the shoulder girdle or WHY SHOULDERS SHOULDER

In addition to muscular symmetry, also a very important point to focus on is the susceptibility of the shoulder joint to injury (as mentioned above). Many people neglect their safety in pursuit of big weights. This is especially acute for the previously mentioned basic exercise aimed at developing pectoral muscles. This obsession with the goal of “shaking a hundred” and showing off to the boys makes many athletes forget about the importance of working out and developing other muscle groups that are no less important. Due to such situations, the increase in working weights and the lagging of the “helper” muscles, people often injure their shoulders, which leads to extremely deplorable consequences in the form of joint pain, ligament rupture, dislocation, etc. To avoid such problems, if you want to protect your shoulders, it is necessary to develop them properly so that when lifting heavy weights, the load was evenly distributed on the muscles and joints. In addition, I recommend reading this article - “?”. It details the topic of what needs to be done to avoid damage to the joints and protect them as much as possible.

Before going into the details of how to build shoulders and consider the types of exercises that exist for their training, we will talk and analyze the anatomy of the shoulder girdle. Our deltoid muscles are made up of three bundles of muscles that have three completely different functions. Let's look at each bundle and its function separately.

• The front part, that is anterior deltoid muscle raises arms forward and allows movement across the body. This part of the deltas works when performing any pushing actions such as a barbell or dumbbell bench press from the chest, and so on.
• medial part, located in the middle of the deltoid muscles, takes the hand to the side. The middle part of the deltas works in all exercises where you need to move your arms to the sides, swing to the sides, and so on. They are also used in some "push" exercises, which are aimed at pumping the anterior bundle of the deltoid muscles. The main task of the medial part is abduction or raising the arms perpendicular to the body.
• Back of deltas allows the arms to pull the weight towards them and move the arm back. It works with traction movements, you can observe a vivid example of the work of the rear deltas when performing the isolating exercise “Bringing the arms back in the peck-deck simulator”.

The deltoid muscles work in conjunction with a group of rotating muscles, the so-called rotators., which include four small, deeply located muscles that hold the shoulders in one place, thereby preventing them from moving out of their axis. This muscle group allows the shoulders to perform rotational movements. If the athlete uses correct technique exercise, taking too much weight, thereby overloading the shoulders or leading them to injury, the rotators are usually the first to “feel” such a load. Rotators and deltas always work, with any movement that is performed by the shoulder girdle.

Features of shoulder training

As I said earlier, shoulder training should be approached comprehensively and set aside a separate day for their training. Why should training be voluminous? When we want to swing our chest, we press in incline bench, in a horizontal position, and some more experienced athletes do incline presses. This method allows you to evenly develop all parts of the pectoral muscles. The same situation is with shoulder training. As we already know, our deltas consist of three beams, so in order for our shoulders to be voluminous and massive, each beam must be developed evenly. We also know that in order to develop a particular muscle group, you need to use at least 2-3 exercises per week. Since each part of the deltas is fully loaded individually, performing a certain exercise on each beam, it follows that in order to completely pump the deltas well, we need to use at least 5-6 exercises, two for each head. So it turns out that in order to work out the shoulders you need at least 40-50 minutes, taking into account the breaks between sets and the exercises themselves, and this is already one full-fledged workout.

One exercise can be assigned to the medial part, since, unlike the frontal head, the middle part of the deltas is also involved in the training of the anterior bundle, not to the full extent, but still.

In training on the shoulders, you need to use both basic exercises and isolating ones. - These are heavy exercises that involve a large number of muscle groups, and more than one joint is involved in the work. in turn, they are aimed at working out a separate muscle, they isolate the load as much as possible, directing it to the target muscle group.

Advice: If you don't have time to set aside one more day for delt training, I can advise you to break each beam workout into three days, slightly extending each of your workouts. For example, on the day of the chest and triceps, you train the front surface of the deltas, on the day of the back - the middle beam, on the day of the legs the back beam of the deltas. It's also a good way out when you want pump up your shoulders but no time.

Best Shoulder Exercises

Many beginners, sometimes even experienced athletes, are faced with such a problem as not knowing the basic and very common exercises that are aimed at working out the shoulders. This is strange, because there are about 50 exercises that are aimed at working out the shoulder girdle, if not more. All of them are very similar to each other, but at the same time, they differ in the way they are performed and in the inventory that is used as a weighting agent. To avoid such problems, let's look at the best and most popular exercises for pumping your deltas. By the way, so that there are no stops during training, carefully consider your time spent in gym. You can also use a training diary. This helps to concentrate on the implementation of the plan and not to wander around the room, sticking to the mobile phone.

Exercises for the anterior bundle of deltoid muscles

Exercise number 1. The first exercise that we will consider for training the front beam is basic, and is called. It can be performed both sitting and standing, both options will be correct. But as I have said in many articles, safety comes first. If you have the opportunity to perform the exercise while sitting, use it.

Some believe that it is harmful for the spine when the exercise is performed while sitting, especially with heavy weights, since it creates a bilateral load. On the one hand, the bar presses you, on the other, the bench, so the vertebrae are compressed and a negative load is created, but I am convinced that, nevertheless, the exercises should be performed while sitting, since the load on the back is reduced, and less muscles are involved, which helps work out the target muscle group more concentratedly. Although, if you are confident in your strength and back muscles, you can use both options, distributing them over the weeks. If the muscle groups of the spinal region are not so developed, I advise you to read this article - “?”.

The technique for performing the exercise is quite simple:

1. Place a bench near a barbell rack
2. Sit on a bench, lean back tightly against the back
3. Straighten your chest forward and grab the bar using a closed grip (hands apart shoulder-width apart to create a 90° angle at the elbows)
4. Smoothly, without jerking, lower the bar to the level of the collarbones
5. Then, also smoothly return to initial position pushing the bar up

Adviсe:

1. Perform the movement to the bottom point on the inhale, and return to the starting position on the exhale.
2. Since the exercise puts stress on the spine, it is important to keep air inside the chest to create pressure, helping the spinal column and avoiding injury (if the weight is heavy enough).
3. It is not recommended to lift too large weights.
4. You can use the help of an outside person to help you remove the barbell from the rack. Feel free to ask other people for help.

Exercise #2 . This basic exercise famous for its name -. It involves the anterior and medial bundle of the deltoid muscles. In addition, shoulder rotators are actively involved in the work. In principle, as I said earlier, they are involved in any movement of the shoulders, so this is obvious.

1. If you are doing the Arnie Press while seated, place a bench in front of a mirror. If not, stand in front of a mirror. This is necessary in order to follow the technique, and not admire yourself, as many people think.
2. Take dumbbells, press your back firmly against the back. Using a closed grip, position the dumbbells so that your palms are facing back and the back of your hand is facing a mirror.
3. Gently begin to squeeze the dumbbells up while turning your arms. When the elbows reach shoulder level, the palms should face forward and the back of the hand back.
4. Upon reaching the peak point, do not fully straighten your arms.
5. Return to starting position.

Exercise #3 . Most people are sure that this exercise is aimed at working out the medial bundles, but this is not so. Try to imagine what you are doing. Turn your arms around like you're holding a barbell behind your head and look at your delts. While raising the arms to this position, the middle bundles of the deltas go down, and the front ones turn a little, ending up approximately where the middle bundles used to be.

Proper technique and tips:

1. The technique is exactly the same as in the very first exercise, except that now we will squeeze the barbell from behind the head.
2. The exercise is not safe enough, since the shoulder joint and its movements in this exercise are not natural. Many trainers do not recommend doing it. In any case, use light weights (about 8-12 reps).

Exercise #4 . Next exercise called -. This is an isolation exercise that will help you target your front delts.

Exercise technique:

1. Grab the dumbbells and stand up straight with your chest straightened out.
2. Raise your right arm slightly above shoulder level, holding at the peak point for 1-2 seconds.
3. At the peak, try to feel the target muscles.
4. Return your right hand to its original position without completely relaxing it and leaving muscle tension.
5. Raise your left hand and repeat the movement with a delay at the peak.

Exercise #5 . Speaking of isolation, one cannot fail to recall a wonderful exercise that imitates barbell presses from the chest. This exercise is called vertical bench press in the simulator". I advise you not to forget about it in order to diversify your workout.

When performing this exercise, the main part of the load lies on the anterior and medial bundles of the deltoid muscles. Of course, by and large, the load goes precisely to the front beams.

Technique correct execution bench press:

1. Sit in the simulator and press your back tightly against the back.
2. Grasp the handles, the back is straight, the chest is straightened forward.
3. Start slowly pressing the weights on the exhale. At the peak point, the arms remain slightly bent at the elbows.
4. On an inhale, we return to the starting position. At the same time, the hands are not completely relaxed until the end of the exercise. Returning to the bottom point, bring your elbows to about shoulder level, maybe a little lower (to stretch the muscles).

Exercises for the medial beam of the shoulders

Exercise #1 . There is one purposeful exercise for the middle bundle of deltas, which is called "". This is enough light exercise, which has several variations and is aimed specifically at the medial head. The rest of the exercises that involve the middle beam mainly focus the load on the front beam, and the middle one does not receive the proper load.

This exercise is quite simple to perform, just spread your arms to the sides. The body remains motionless, only the shoulders work, the elbow joint is in a fixed position, slightly bent.

The correct technique for lifting dumbbells through the sides:

1. Take dumbbells and stand up straight. Legs shoulder width apart. When lifting the dumbbell, bend your elbows slightly.
2. Inhale deeply, then as you exhale, raise the dumbbells to shoulder level or slightly higher.
3. Return to starting position. At the bottom point, do not relax the muscles of the hands. Keep them tense until the end of the set.

Exercise #2 . The second exercise will be pulling. - This is a basic exercise, because it involves a large number of muscles and several joints, namely: the shoulder and elbow. If you want to pump exactly the middle and back bundle of deltas, and not the trapezoid, I advise you to pay attention to the width of the grip, it should be slightly wider than the shoulders.

Correct technique:

1. Take the bar in your hands with a closed grip and straighten your spine. Bend at the waist. Tilt your torso slightly forward so that our body does not interfere while lifting the barbell to the chin. Regarding the width of the grip, the hands should be shoulder-width or wider.
2. Take a deep breath and as you exhale begin to pull the bar to your chin. No need to do any jerks. Traction performs smoothly.
3. When you reach the peak point, slowly return to the starting position.

Exercise #3 . The third exercise is an alternative to the barbell chin row, the difference is that instead of a barbell we will use dumbbells. It may seem to many that due to the absence of obstacles in the form of a neck, it will be possible to increase the amplitude, thereby increasing contractions in deltas, and so on. But, unfortunately, this is not a false theory. To use the shoulders to the maximum, all we need is to work them out in isolation. In order for the load to go exactly on the shoulders, it is impossible to lift the weight above shoulder level, otherwise the trapezius muscles will be included in the work, which is highly undesirable. Try to stick to a short amplitude, and “mentally” focus on the middle and rear bundle of the deltoid muscles. can also be done with one hand.

Technique for performing dumbbell rows to the chin:

1. Take dumbbells in your hands and stand straight. Also, as in the barbell version, bend at the waist and tilt the body slightly forward.
2. Inhale and as you exhale, begin to raise your elbows to shoulder level.
3. Taking a smooth breath, return to the starting position, leaving the muscles of the hands in tension.

Adviсe:

1. Try to concentrate on lifting not dumbbells, but elbows.
2. Do not raise your shoulders, they must be in a stationary state so that the trapezoid is not included in the work.
3. Also, in order not to use the trapezoid, you can not get your elbows over shoulder level.

Exercises for the frontal or posterior bundle of deltoid muscles

How to pump up the rear deltas? Rear delt training consists mainly of pulls and a few exercises that use swings or arm raises. Actually, let's take a look at them.

Exercise #1 . To work out the rear deltas in isolation, the exercise "" will come to our aid. Why this exercise is very well suited to our rear deltas? Because it is performed in the simulator, the body is in a fixed position, and we can concentrate the load on the rear bundles of the deltoid muscles as much as possible.

Technique for abducting hands back:

1. Sit in the simulator and snuggle tightly chest in the back. Bring your shoulders slightly forward so that the trapezius muscle is stretched along the back and not included in the work.
2. As you exhale, take your hands back, concentrating on the back bunches of deltas.
3. On an inhale, return to the starting position.

Exercise #2 . The second exercise also creates an insulating load on the back of the deltas. It's called " ". This is a great exercise that has a lot of options for doing it, so I advise you to pay attention to it.

Exercise technique:

1. First of all, you need to prepare the workplace. Take a free bench, put it in front of you (with its back to you, as shown in the picture). Take the dumbbells in your hands and bend forward, resting your forehead on the back.
2. Bend your elbows slightly and as you exhale, begin to take your hands behind your back (to shoulder level).
3. Then, slowly return to the starting position.

How to build shoulders at home?

Without inventory, pumping up your shoulders at home will not work. Of course, you can do push-ups, do pull-ups on the horizontal bars, but this will not give you the desired effect from training. To swing your shoulders at home, you will need sports equipment in the form of two collapsible dumbbells from 5 to 20 kg and preferably a barbell with pancakes. If you have such equipment, you can perform all of the above exercises. Instead of a special bench, you can use a chair. If there is nothing at all from the inventory, and the nearest hall is 100 km from the house, then you can use bottles filled with water or sand. Also, you can use buckets with the same content. As the saying goes: “If there is a desire, there will always be an opportunity!”.

Be extremely careful when exercising at home. For example, if they can insure you in the gym, then at home I don’t think there is such an opportunity, so do the presses while standing so that you can drop the barbell to the floor at any time.

Shoulder muscle training program

1.The first shoulder training program is displayed on a separate day. The fact is that the shoulder joint is the most common area that gets injured, this is primarily due to heavy weights or neglect of the warm-up before training. To make your shoulder joint less prone to injury, I advise you to warm up well, then start the first exercise with “pump” approaches in order to warm up and pump up our shoulder girdle with blood as best as possible.

Usually women are not particularly chasing the pumping of the shoulder girdle, they prefer to have narrow and sloping shoulders by nature. It is men who want to have broad and strong shoulders more, and this is normal. Thanks to such a strong figure, they seem much more courageous and bigger, especially when there is a fragile feminine girl nearby.

Muscles of the shoulder girdle

In order to engage in pumping up these muscle groups, you need to understand what they are, what they are in general. The muscles of the shoulder girdle include the following:

• The anterior bundles of the deltoid muscle are needed to move the arm forward.
• Medium beams - responsible for the movement of the hand to the sides.
• Back beams - movement of the hand to the sides and back.

The trapezius muscle on the back is responsible for raising and lowering the shoulder blades with the shoulders, bringing the shoulder blades together.

Of course, in order for the shoulders to look harmonious and proportional, you need to train all the muscles included in the belt. In fact, you will never find such an exercise that would help pump all these muscles at once. It simply doesn't exist.

It is also important to perform all the exercises competently and correctly. In case of incorrect performance of tasks, it may not be what you need to pump up at all.

The muscles of the shoulder girdle swing in parallel with exercises on the back, chest, arms. Therefore, sometimes even without having a goal to pump them, we see excellent improvements in their structure.

Warm up before workout

It is very important to start with a warm-up before doing the exercises:

• Roll your shoulders back and forth separately, together, sequentially.
• Twist your arms around the circumference also with different variations.
• Jerks back and forth with bent arms at chest level.

Shoulder exercises

And now, in fact, the complex the best exercises for the shoulder girdle.

1. Bench press from behind the head - works out the middle bundles of the deltoid muscles and a small part of the trapezius muscles. In addition to them, a certain amount of muscles are also pumped up - they are small and there are too many of them to list.

The starting position can be of two types - sitting on a bench or in a normal stance straight. You need to put the barbell on your shoulders, holding it from above. Inhale - raise the bar above your head, then exhale.

The posture should be straight, deflection in the lower back should also be avoided.

2. Bench press from the chest - it promotes the development of the deltoid muscles. Makes the collarbone and upper trapezius work.

This exercise can also be done in several ways by changing the starting position - sitting or standing. Again, you don’t need to bend your lower back too much - otherwise you can end up with an injury. If you want to increase the degree of load, you can move your elbows a little forward.

3. Dumbbell bench press while sitting - provides study of the middle deltoid muscles, the upper part of the trapezius.

The execution technique is variable - from a sitting and standing position, but there is one very significant nuance here - standing it can only be performed by trained people.

Let's take for consideration the option with a sitting starting position: hold the dumbbells on top, at the level of the collarbones, palms facing forward. Inhale - dumbbells rise to the straightness of the arms, exhale.

4. Lifting the dumbbells to the sides, while leaning forward, pumps the back of the deltoid muscles. To use other muscles, you need to reduce the shoulder blades at the end of the exercise.

Spread your legs wide, bend. Tilt the body itself slightly forward, arching the back and holding the dumbbells in bent arms. During inhalation, the dumbbells are retracted to the sides, then exhale and return to the starting position.

5. Lifting the dumbbell to the side with one hand while lying on your side is one of the most enjoyable exercises. To increase the effectiveness of the exercise, you need to do it about 10-10 times.

Starting position - lying on your side. Inhale - the dumbbell rises, the arm straightens. Exhalation is the starting position.

However, do not forget about people who want to lose weight in their shoulders, on the contrary.

For weight loss in the shoulder girdle, you can use various exercises, wraps.

Exercises for weight loss: raising your arms up, crossing them, swinging your arms. It is better to do as many repetitions as possible.

Video on the topic of the article

We think about our shoulders in two ways. The first is problems with the joints of the shoulder girdle, as well as with cervical region spine, which is directly connected to the shoulders. The second is fat deposits on the shoulders, which can spoil even the impeccable, aristocratic subtlety of all other parts of your body. In other words, we look for exercises for the shoulder girdle when we experience physical pain or dissatisfaction with the image in the mirror. Which, you guessed it, is fundamentally wrong!

Many women who are healthy, regularly exercising, neglect exercises for the muscles of the shoulder girdle - it’s not a waste of time to waste, it’s better to shake the press. That is why the number of people suffering from diseases of the musculoskeletal system is growing mercilessly.

Shoulders, like all other parts of the body, require our efforts to improve ourselves, we can’t just exploit them in moments when we need to bring grocery bags home. We have already awakened your conscience, now it remains only to rise and perform a set of exercises for the shoulder girdle with us.

1. We stretch our arms in front of us at shoulder level, stretch our fingers forward. On exhalation, we make a strong jerk with our fingers for stretching, while inhaling, we squeeze them into fists. We perform at a slow pace, and at a fast, dynamic, not forgetting about breathing. This is one of the best exercises for the shoulder girdle, as it strains and trains both the biceps and the hands.
2. Continuing to stretch the fingers as you exhale, spread your arms to the side. We work with brushes with the most open arms.
3. They fixed the hands and stretched them out. The fingers are tense, straight, visually extending the lines of the hands.
4. We bend our elbows, on the exhale we open our arms, as if pushing the wall with our hands, fix the position of the outstretched arms.
5. We turned the hands, palms look up, we perform rotations with our hands back and forth.
6. We turned our hands palms down, we continue to rotate in a circle.
7. The hands are turned with palms up, we bend in the shoulder blades and try to connect our hands behind, without lowering them below shoulder level. The exercise is suitable for losing weight in the shoulder girdle, since this kind of static always stimulates the body to consume a lot.
8. We lower our hands with our palms down, turn our palms back, pull our shoulders down, make one turn with our shoulders back. We fix the tension in the shoulders, then we pull the arms from the bottom up, without breaking the stretch in the shoulder girdle.
9. Trying to connect two thumbs- we stretch them so that their position in relation to the brush is equal to the right angle.
10. We closed the brushes in a lock, tilt our head forward, fix the position.
11. We relaxed our arms, made one turn back with our shoulders.