Exercises for the development of the shoulder joints are quite simple in technique, but at first it will be difficult to perform them. In order to prevent injuries, sprains, it is necessary to stretch the shoulder joints. In addition, determine your maximum weight and start with half the load. If you immediately take the maximum weight, then the injury is simply guaranteed.
Strength training
Novice athletes often wonder how to make their shoulders wider. But conducting daily training is not worth it. One lesson in 4-5 days is quite enough. Choose a few basic exercises for yourself and do 5 sets (sets) with 10-12 repetitions. Novice athletes need to be especially attentive to themselves, not overworking the maximum load, but also not to choose too light scales.
Further, considering how to make your shoulders wider, we will learn a few basic exercises.
The load on the shoulders, as indicated above, may be after heating the joints. Having completed the warm-up, we advise you to complete this exercise: take the bar of a dumbbell or barbell and perform one approach of the upcoming exercise.
Tip: if the bench press is performed from behind the head, always call an assistant. This is necessary because with the fatigue of the deltas and muscles of the arm, the load becomes dangerous.
Raising shoulders with dumbbells in hand.
One of the sports that focuses on working out each muscle is bodybuilding. Shoulder exercises are included in the training, and as the results are achieved, the load increases. The most affordable exercise is raising your shoulders with weight in your hands.
Tip: To perform the exercise with maximum amplitude, first stretch your shoulders well. To do this, hang in a relaxed state on the horizontal bar or the crossbar, partially doing pull-ups (only 10-15 cm).
Do not try to use the maximum weight, otherwise the shoulders are rounded, and the intervertebral discs have an additional load.
Performing an exercise with holding your breath, you maintain the torso in a straight state, which means that the muscles work more efficiently.
Extension of the arm in an inclination forward.
We study further how to make shoulders wider. The next exercise is the extension of each arm in turn, leaning forward. To do this, we tilt the case to a horizontal position, put the foot opposite from the working hand, forward. The distance between the legs is shoulder width apart. Bend your knees slightly 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 initial position. Holding the elbow in one place, we inhale, hold our breath and straighten your hand back and up as far as possible, and then return to the starting position and exhale.
We looked at how to make your shoulders wider. Do not forget about the standard exercises that develop the muscles of the shoulders. A set of exercises for the hands is also useful - this is lifting the dumbbells to the sides, putting dumbbells behind your head, lifting dumbbells in front of you, push-ups, pulling up on the horizontal bar, as well as exercises on simulators with extra weight.