What, in your opinion, creates the impression of a truly inflated body? Naturally, shoulders. Therefore, we must focus on increasing the corresponding muscles. With regular training, you can build an athletic physique for the maximum possible time. Performing exercises on the shoulders in the gym, you can achieve the ideal ratio between the waist and hips, which, in turn, affects the overall health.
What should be understood?
To form truly broad shoulders, you need to understand that you need to get enough calories. This “building block” will support muscle growth. In addition, you should heed those tips that will give an experienced gym instructor. Professionals usually recommend performing such exercises that involve either the muscles of the upper part of the body, or absolutely all muscle fibers. Such exercises will help to form broad shoulders and maintain the proportions of the entire body.
Develop shoulders and increase strength
What are the necessary shoulder exercises in the gym? One of the most popular types of training are bench presses. This is an excellent exercise, due to which you can increase the shoulders and muscle strength in general. There are several options for performing this type of training. We are talking about the front bench press, the bench press for the head and the bench press Arnold.
It is useful enough to alternately perform all of these exercises. Only in this case it will be possible to achieve the uniform development of absolutely all muscle tissues. It takes up to 4 approaches (8 repetitions each), and then you can achieve optimal results.
Vertical lifts
Performing similar exercises on the shoulders in the gym, you can form the upper part of this muscle group. The main part of the load will come to the lateral head. Due to such training, it is possible to give the muscles a slightly rounded shape, making them look more powerful.
Performing this exercise, do not lift the weight above shoulder level. In this case, too much load will fall on the shoulder joints. Accordingly, the likelihood of injury is increased.
At first, it is necessary to ensure that the back is straight. To do this, you can use a chair with a high back. You need to sit on it, cuddle up to the back and begin to perform the exercise. Then you can begin to perform lifts in the rack. This is the only way muscles can get the maximum load.
These exercises on the shoulders with a barbell need to be performed about 3 sets of 10 repetitions each. In the event that there is a desire to increase intensity and build muscle, then you should try to follow the approaches when using several bars.
Shaking
Performing these exercises on the shoulders in the gym, you can increase the width of the upper shoulder girdle, as well as develop trapezius muscles. The training technique is quite simple. It is necessary to pick up sports equipment (dumbbells or barbell). In this case, the limbs must be held along the body, without straining them. After that, you should begin to perform shaking. Shoulders should be raised as high as possible. All attention should be focused on the formation of movement from the middle zone of the body. After doing this type of training, you need to stretch your neck. This will get rid of the tension in it. Perform about 2 sets, 15 repetitions each.
Shocks with a load
What should be done to develop shoulder muscles? Exercises today are quite widespread. And one of the most popular types of training is jolts with load, performed sideways and in front of you on a special simulator. Due to the fact that the muscles when performing this type of exercise will seem weaker, you should not expect that you will be able to lift exactly the same weight as when performing the above types of training. Therefore, you need to focus all your attention on a large number of repetitions - about 12. The rest time between sets should be reduced to 30 seconds. Thus, the muscles will be able to adapt to the rapid disposal of lactic acid. Yes, and the athlete will be tired much less.
How to be women?
Typically, girls begin to visit the gym in order to achieve a specific goal. For example, retract the tummy, make the buttocks more elastic. However, women very rarely think about the relief of the upper part of the body.
There is an opinion that exercises for the shoulders and back contribute to the fact that the girl becomes like a man. However, such an opinion is completely erroneous. By developing the muscles of the upper part of the body, you can make the chest more round. The shoulders will become more palatable, and the waist will become narrower. Under the training of the shoulder muscles for women are usually meant such types of exercises as bench press, push-ups and legs apart in different directions and forward.
Naturally, you can train your hands to such a state that they will look pumped up. However, one should know the measure. Therefore, it is worth working in a gentle mode. Not everyone is able to understand that through training you can get rid of unnecessary calories. There is a chance that the breast will slightly decrease. However, the raised shoulders will fully "pay for" this shortcoming.
Need a clear plan
First of all, you need to design a schedule in which the training process will be completely outlined. Any gym instructor will recommend to the girls in their workout to add exercises that are aimed at the development of the shoulders. They will help strengthen the cardiovascular system, maintain balance in muscle development, and will not violate the aesthetics of the body. If you pump only the back, not paying attention to the thoracic region, then you can get scoliosis and poor posture.
What types of training should be performed?
Experienced fitness trainers formed effective shoulder exercises. There are only 4 of them, but this is more than enough. With their help, girls will be able to strengthen the muscles of the shoulders and chest. It is necessary to dwell on these types of training in more detail.
- Dumbbell bench press sitting. It is best to perform this type of exercise on a bench with a back. This will reduce the load on the back. Hands with dumbbells should be spread apart, and then begin to gradually lift up. Having stopped at the top point for a few seconds, you will need to smoothly and accurately return to the original position.
- Rises forward and to the sides. This exercise with dumbbells must be done while standing. Hands with shells should be lowered along the body. First you need to lift them to the sides, and then forward, parallel to the floor. The pectoral muscles and arms should work.
- Raising hands to the side, lying on an inclined bench. It is necessary to accept a prone position. Face should be pointing down. Then you should start raising your hands. Holding up at the top for a few seconds, you need to smoothly return to its original position.
- Push-ups are also quite effective exercise, with different variations of performance. You can do push-ups, focusing on the wall, floor. If the exercise is complex, then you can do it on bent knees. In the event that the classical methods are too simple, then you can push up on your fists or fitball.