Exercises on the shoulders in the gym. Effective exercises on the shoulders

What, in your opinion, creates the impression of a truly inflated body? Naturally, shoulders. Therefore, you need to focus on increasing the corresponding muscles. With regular training, you can create an athletic build for the maximum possible time. Doing exercises on the shoulders in the gym, you can achieve an ideal balance between the waist and hips, which, in turn, affects the overall health.

What should be understood?

To form really broad shoulders, you need to understand that you need to get enough calories. This "building element" will support the growth of muscles. In addition, one should heed the advice given by an experienced instructor in the gym. Professionals usually recommend performing such exercises, which involve either the muscles of the upper part of the body, or absolutely all muscle fibers. Such exercises will help to form wide shoulders and keep the proportions of the entire body.

Develop shoulders and increase strength

What should I do on my shoulders in the gym? One of the popular types of training is bench press. This is an excellent exercise, due to which you can increase the shoulders and muscular strength in general. There are several options for this type of training. This is a frontal bench press, the bar press for the head and the press of Arnold.

It is quite useful to perform all these exercises alternately. Only in this case it will be possible to achieve an even development of absolutely all muscle tissues. It takes up to 4 approaches (8 replicates each), and then you can achieve optimal results.

Vertical Rises

Doing such exercises on the shoulders in the gym, you can form the upper part of this group of muscles. The bulk of the load will come to the lateral head. Due to this training, you can give the muscles a slightly rounded shape, making them seem more powerful.

Doing this exercise, you do not need to lift the weight above the shoulder level. In this case, too much load will be applied to the shoulder joints. Accordingly, the likelihood of injury is increased.

At first, you need to make sure that your back is straight. For this you can use a chair with a high back. On it it is necessary to sit down, cuddle to the back and begin to perform the exercise. Then you can start lifting in the rack. Only in this way will the muscles be able to get the maximum load.

These exercises on the shoulders with the bar should be performed about 3 sets of 10 repetitions each. In the event that there is a desire to increase the intensity and build muscle mass, then you should try to implement approaches when using several bars.

Shaking

Performing these exercises on the shoulders in the gym, you can increase the width of the upper shoulder girdle, as well as develop trapezius muscles. The technique of training is quite simple. It is necessary to take in the hands of sports equipment (dumbbells or barbells). In this case, the limbs must be kept along the body, without straining them. After this, you should start to perform shaking. Shoulders should be raised as high as possible. All attention should be focused on the formation of motion from the middle zone of the trunk. After doing this kind of training, you need to stretch your neck. This will get rid of the tension in it. Perform should be about 2 approaches, 15 replicates in each.

Pushing with loads

What should I do to develop shoulder muscles? Exercises to date are quite widespread. And one of the most popular types of training are jerks with load, performed sideways and in front of you on a special simulator. Due to the fact that the muscles in the exercise of this type of exercise will seem weaker, do not expect that you will be able to lift exactly the same weight as in the above types of training. Therefore, we must concentrate all our attention on a large number of repetitions - about 12. The time for rest between approaches should be reduced to 30 seconds. Thus, the muscles will be able to adapt to the rapid disposal of lactic acid. And the athlete will be much less tired.

How to be a woman?

Usually girls start to visit the gym in order to achieve a certain goal. For example, to involve the tummy, make the buttocks more elastic. However, women very rarely think about the relief of the upper part of the hull.

There is an opinion that exercises for the shoulders and back contribute to the fact that the girl looks like a man. However, this opinion is completely mistaken. Developing the muscles of the upper part of the body, you can make the chest more rounded. Shoulders become more appetizing, and waist - more narrow. Under the training of shoulder muscles for women are usually meant such types of exercises as a press, push-ups and raising hands in different directions and forward.

Naturally, you can train your hands to such a state that they will look pumped up. However, one should know the measure. Therefore it is worth working in a sparing mode. Not everyone is able to understand that due to training you can get rid of unnecessary calories. There is a possibility that the chest will slightly decrease. However, this lack of embossed shoulders completely "pay off".

Need a clear plan

First of all, you will need to design a timetable in which the training process will be completed. Any instructor of the gym will recommend to the girls in their training to add exercises that are aimed at developing the shoulders. They will help strengthen the cardiovascular system, maintain a balance in the development of muscles, do not disturb the aesthetics of the body. If you pump only the back, not paying attention to the thoracic department, you can get a scoliosis and an incorrect posture.

What types of training should be done?

Experienced fitness trainers have formed effective exercises on the shoulders. There are only 4 of them, but this is more than enough. With the help of these girls will be able to strengthen the muscles of the shoulders and chest. We should dwell on these types of training in more detail.

1. Press of dumbbells while sitting. It is best to perform this type of exercise on the bench with the back. This will reduce the burden on the back. Hands with dumbbells should be spread out to the sides, after which start smoothly lifting up. Stopping at the top point for a few seconds, you need to smoothly and accurately return to the original position.
2. Rises forward and sideways. This exercise with dumbbells should be done in a standing position. Hands with shells must be lowered along the body. They need to be lifted first to the sides, and then forward, parallel to the floor. Work should be pectoral muscles and hands.
3. Raising hands to the sides, lying on an incline bench. It is necessary to take a lying position. The face should be pointing down. Then you should start raising your hands. After being held at the top for a few seconds, you should return smoothly to the original position.
4. Push-ups are also a fairly effective exercise, with different variations in performance. You can push it off with an emphasis on the wall, floor. If the exercise is difficult, then you can do it on bent knees. In the event that the classical methods are too simple, you can press on the fists or fitball.