Beautiful, pumped up wide male shoulders are a subject of admiration for women, an indicator of strength and masculinity. Pumping shoulders is not as difficult as it seems at first glance, not only bodybuilders, but also lay people can cope with this. Each man, if desired, can slightly adjust his figure, giving it a more weighty and powerful look. The most necessary thing to build shoulders is to know some exercises, the specifics of their fulfillment and desire.
First of all, you need to know that the shoulders consist of several muscle groups (they are called deltoid) - front, back and middle. It is thanks to them that we can raise our hands. How to quickly build up your shoulders? This is quite simple to do, while doing exercises, you need to pay attention to each of the three muscle groups. It should be said that each movement involving the lifting of any weight above the head creates a certain load on them. However, for faster and more complete achievement of the result, it is necessary to perform exercises specially designed for these purposes.
- You will need dumbbells to complete this task. Sit on a chair with your back straight. Raise the dumbbells to shoulder level with your hands palms to each other. Breathe in while resting your feet on the floor and straighten your arms. After that, take a short pause and return the shells to their original place (to the shoulders). Repeat the exercise eight times in eight sets. It is important during the execution process to ensure that the body does not lean back, and that the arms are vertically placed when lifting the dumbbells.
- This exercise is performed with a barbell. You need to take the starting position (barbell on the shoulders) and raise it several times above your head. This difficult exercise will allow you to quickly build up your shoulders. In total, 4 sets of 8 repetitions are required.
- Being in a sitting position, and holding the dumbbells, slowly, spread your arms up and then to the sides (they should rise to shoulder level). Pause and return to your original position while controlling muscle tension. Remember to breathe in when lifting and exhale in the opposite movement. It is recommended to perform the load eight times in three sets.
- The next exercise will not only pump up your shoulders, but also pump up the triceps. Take the barbell, with your hands at a distance of 10 centimeters from each other. With a sharp movement, lift the projectile to the level of the chin and return it back. In total, three approaches must be performed ten times each.
- This exercise is considered quite difficult, therefore, it should be started with dumbbells lighter in weight, gradually increasing weight and, accordingly, the load. In both hands we take dumbbells and alternately lift them forward and up above the head itself. Do three sets of eight reps.
When doing exercises, remember that injuring the shoulder muscles is very dangerous for health. Therefore, the load should be carried out carefully, carefully and reasonably. Before class, you must definitely perform a warm-up that will warm the muscles, preparing them for exercises. Carefully consider the choice of the weight of the shells, in the initial stages it is recommended to conduct classes with a fixed barbell. During the exercise, pay attention to the position of the back, it should be strictly upright. It is important that the head looks forward while the elbows are not pinched. The wrists should be placed parallel to the forearm when performing certain loads. And remember that it is undesirable to lower the bar below the level of the neck. By following these instructions, you can avoid sports injuries to your shoulder.
Now, knowing a lot about how to build muscle in your shoulders, you can easily improve your body.