How to pump up the shoulders - a set of exercises

How to pump up the shoulders - a set of exercises

Special exercises for the development of individual muscle groups should be performed at a separate time. But, to facilitate adaptation of the organism to new loads, it is better to gradually include new exercises in the usual exercise or gymnastics.

Each new exercise should be done up to 20 times. As the training progresses, you should increase the load by repeating the approaches to the exercises. To relax the most loaded muscles, you should make short pauses between exercises.

To properly pump the muscles of the shoulders, you must perform exercises for all muscle groups of the shoulder girdle.

How to pump up the shoulders - exercises for the biceps muscle

1. To prepare, prepare the dumbbells.

Stand up in the hands of dumbbells, any grip. Bending your arms in the elbows alternately, raise and lower the dumbbells. Breathing during the exercise, choose a uniform. Elbows during the exercise should not move. In the second part of the exercise, change the grip.

2. You need a crossbar to perform.

The exercise resembles the usual pull-up. The differences of this exercise are that pull-ups are performed in different ways. In each part of the exercise, the grip (bottom, top, wide) should be changed. 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. To prepare, prepare a dumbbell and stool.

Exercise is like the first. The difference is that the exercise is done sitting and with both hands simultaneously. Respiration should correspond to breathing during exercise, i.e. Breathing in extension and exhalation when bending hands.

How to pump up the shoulders - exercises for the triceps muscle

4. To prepare, prepare the dumbbells.

Stand up in the hands of dumbbells, any grip. Raise your hands up with dumbbells. The essence of the exercise in bending the arms, at the elbows with the dumbbell lowered by the head and the return of the hands to the initial position, i.e. up.

When performing the exercise, the elbows should be kept at the same level.

Exercise loads the individual muscles, so breathing should be consistent with the rule: with the extension of the hands - inhaling, with bending - exhalation.

5. You will need bars or two chairs to perform.

On chairs (backs) or on uneven bars it is necessary to take an emphasis on hands, without touching the feet of the floor.

Should be performed flexion and extension of the hands, making sure that the legs do not touch the floor.

Exercise loads individual muscles, so breathing should be consistent with the rule: with extension of hands - exhalation, with bending - inhale.

How to pump the shoulders - a set of exercises for the trapezius and deltoid muscles

6. To prepare, prepare the dumbbells.

You should become even with your hands dumb-bellied along the body. Exercise is performed by lifting and lowering the shoulders. Shoulders should be raised as high as possible.

The exercise loads the individual muscles, so breathing must correspond to the rule: when lifting the shoulders - inhale, while lowering - exhalation.

In the second part of the exercise shoulders should perform movements in a circle, forward and backward.

7. To prepare, prepare the dumbbells.

You should become even with your hands dumb-bellied along the body. Exercise is performed by lifting and lowering the dumbbells to the sides on outstretched arms.

The exercise loads the individual muscles, so breathing should be consistent with the rule: with the dilution of the hands - inhaling, with lowering of the hands - exhalation.

8. To prepare, prepare the dumbbells.

You should become even with your hands dumb-bellied along the body. The legs should be slightly apart. Exercise is performed by lifting and lowering dumbbells on elongated arms while performing circular movements with hands.

In the second part of the exercise, you should perform circular movements in the opposite direction.

The exercise loads the individual muscles, so breathing must correspond to the rule: when lifting hands - inhale, when lowering the hands - exhale.

It is possible to pump the houses of the shoulders quickly enough with the systematic and correct execution of the corresponding exercises.