Most newcomers who want to become the owner of a magnificent torso, for some reason, focus their attention on working with the back, chest and arms. But the basis, which should all "hold", are beautiful shoulders. They create the visual image of a good, proportional figure. Therefore, when we swing our shoulders, we must ensure that they become as wide as possible. You can do this with a set of special exercises.
If you correctly swing your shoulders, then you can achieve that they will grow a cap of muscles, powerful and well developed. They can be divided into three zones:
- frontal;
- medium (lateral);
- the back.
When we swing our shoulders, then for each of them we need to carry out a set of specific exercises designed for ourselves. You can, of course, use those programs that are created by masters.
In the article we offer a series of exercises that form all three zones simultaneously. When we swing our shoulders at home, and not in the gym, we must consider the following principles:
- Among the proposed exercises, a beginner should first choose only one, general developing. Priority must be given to chest lifts and bench presses.
- A more experienced athlete will need to choose one exercise per beam, making at least four sets in each.
The first exercise is to form the front and side zones. We swing our shoulders for at least eight repetitions. Feet should be placed at a distance of at least thirty-five centimeters. Take the bar with a grab from above. The distance you need is exactly the same as between the legs. Raise the weight to shoulder level, and then squeeze it over your head. You need to feed a little back when the bar is at the top point.
The second exercise is to pull the bar up, swinging the side shoulders. Hold the load at the level of the hips in the hang, grab the width of the shoulders. We begin to pull it up, reaching the level of the crown. Keep the bar at a distance of thirty centimeters from the body during exercise. Next, lower it very slowly. We swing our shoulders at least eight times.
The third exercise involves holding alternate bench presses, first from the chest, and then sitting from behind the head. Thanks to him, you can pump up the side and front shoulders. Sit on a bench, the bar should be at the bottom of the chest. The grip is average. Squeeze over your head, then lower it over your head and shoulders. Squeeze up again. Thus, we continue: to the chest, then behind the head and so on. Lifting the bar up is considered 1 repetition.
The fourth exercise is aimed at the side and front zones. We swing our shoulders with it at least eight times. Dumbbells must be held in bent hands so that the palms are looking at each other. Raise elbows in different directions and simultaneously squeeze the dumbbells up, reaching the level of the crown. At the finish path, palms should only look forward. Then we return to the starting position and repeat again.
The fifth exercise is aimed at the formation of the side zone. Sit on the very edge, leaning forward a bit. Hands with dumbbells down. Next, we begin to raise them in different directions to the top of the head. Do it also eight times.
The sixth exercise forms the back and front zones. Hands with dumbbells should be lowered and slightly bent at the elbows. Palms - directed back. First, raise one hand, reaching the level of the forehead, and then the other. You need to do at least eight repetitions on each hand.
The seventh exercise "targets" all areas. Put your legs together, dumbbells should be at the level of your hips, and your arms should be slightly bent. We begin to lift them to the sides, reaching the level of the ears, then we bring them forward so that the dumbbells touch each other and go down to the start. Do at least eight times.
The proposed complex will be able to become the basis for work on the shoulder area.