How to make the shoulders wider without a gym?

Exercises for the development of shoulder joints are fairly simple in technique, but it will be difficult to perform them at first. In order to prevent injury, stretching, it is necessary to stretch the shoulder joints. In addition, determine your maximum weight and begin with half the load. If you immediately take the maximum weight, then the injury is simply assured.

Strength training

Beginners often ask themselves how to make the shoulders wider. But to conduct daily training is not worth it. It is enough for one session in 4-5 days. Choose for yourself a few basic exercises and perform 5 sets (approaches) with 10-12 repetitions. Beginners need to be particularly attentive to themselves, not overworking with the maximum load, but also do not choose too light scales.

Next, considering how to make the shoulders wider, we learn a few basic exercises.

The load on the shoulders, as indicated above, can be after warming up the joints. After completing the warm-up, we advise you to perform such an exercise: take the bar of dumbbells or barbells and follow one approach of the upcoming exercise.

Tip: if you press the head behind, always call for an assistant. This is necessary for the reason that when fatigue deltas and muscles of the hand, the load becomes dangerous.

Raising shoulders with dumbbells in the hands.

One of the sports where the focus is on developing each muscle is bodybuilding. Exercises on the shoulders here are included in the workouts, and as the results are achieved, the load increases. The most accessible exercise is lifting of shoulders with weight in hands.

Tip: To perform the exercise with the maximum amplitude, first stretch your shoulders well. To do this, hang in a relaxed state on the bar or crossbar, partially making pull-ups (only 10-15 cm).

Do not seek to use the maximum weight, otherwise the shoulders are rounded, and the intervertebral disks have additional load.

Performing an exercise with a delay in breathing, you maintain the torso in a straight line, which means that the muscles work more efficiently.

Extension of the arm in an inclination forward.

We study further how to make the shoulders wider. The next exercise is the extension of each arm alternately, bending forward. To do this, the body is tilted to a horizontal position, the foot opposite to the working arm is set forward. The distance between the legs is the width of the shoulders. Slightly bend your knees and take dumbbells. Gently bend your arm at the elbow 90 degrees or more. The upper part of the hand is in the plane of the body - this is the starting position. Hold the elbow in one place, inhale, hold your breath and straighten the arm back and up as far as possible, and then return to its original position and exhale.

We examined how to make the shoulders wider. Do not forget about the standard exercises that develop the muscles of the shoulders. Also, a complex of exercises for the hands is useful: pulling dumbbells out of the way, putting dumbbells behind your head, lifting dumbbells in front of you, pushing up, pulling on the bar, and exercising on simulators with extra weight.