What, in your opinion, gives the impression of a truly pumped up body? Naturally, the shoulders. Therefore, you need to focus on increasing the corresponding muscles. With regular training, you can form an athletic physique in the maximum possible time. By doing shoulder exercises in the gym, you can achieve the perfect ratio between your waist and hips, which in turn affects your overall health.
What should be understood?
To form really broad shoulders, you need to understand that you need to get enough calories. This "building block" will support muscle growth. In addition, you should listen to the advice that an experienced gym instructor will give. Professionals usually recommend performing exercises that involve either the muscles of the upper 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 Shoulder Exercises Should You Do at the Gym? One of the most popular types of training are bench presses. This is a great exercise, due to which you can increase your shoulders and muscle strength in general. There are several options for this type of training. We are talking about the front bench press, the bench press behind the head and about
It is quite useful to perform alternately all these exercises. Only in this case it will be possible to achieve uniform development of absolutely all muscle tissues. It takes up to 4 sets (8 repetitions each) to perform, and then you can achieve optimal results.
Vertical lifts
By doing similar exercises on the shoulders in the gym, you will be able to form the upper part of this muscle group. The main part of the load will go to the lateral head. Due to this training, you can 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 be placed on the shoulder joints. Accordingly, the likelihood of injury increases.
At first, you need to make sure that your back is straight. To do this, you can use a chair with a high back. You need to sit on it, snuggle up to the back and start doing the exercise. Then you can begin to perform lifts in the rack. This is the only way the muscles can get the maximum load.
These shoulder exercises with a barbell should be performed for about 3 sets of 10 repetitions each. In the event that there is a desire to increase the intensity and build muscle mass, then you should try to perform approaches using several barbells.
shrug
By performing these exercises on the shoulders in the gym, you can increase the width of the upper shoulder girdle, as well as develop the training technique is quite simple. You need to pick up sports equipment (dumbbells or a barbell). In this case, the limbs must be held along the body, without straining them. After that, you should start doing shrug. 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 performing this type of training, you need to stretch your neck. This will get rid of the tension in it. Perform about 2 sets of 15 repetitions each.
Shocks with load
What needs to be done to develop Exercises today are quite widespread. And one of the most popular types of training are pushes with a load, performed sideways and in front of you on a special simulator. Due to the fact that the muscles will seem weaker when performing this type of exercise, 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 time for rest between sets should be reduced to 30 seconds. Thus, the muscles will be able to adapt to the rapid disposal of lactic acid. And the athlete will be much less tired.
How to be women?
Usually girls start going to the gym in order to achieve some specific goal. For example, draw in 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 the backs also contribute to the fact that the girl becomes like a man. However, this opinion is completely wrong. By developing the muscles of the upper body, you can make the chest more rounded. The shoulders will become more appetizing, and the waist will become narrower. Workout for women usually refers to such types of exercises as bench press, push-ups and spreading arms in different directions and forward.
Naturally, you can train your arms to such a state that they will look pumped up. However, you should know the measure. Therefore, it is worth working in a sparing mode. Not everyone is able to understand that through training, you can get rid of unnecessary calories. There is such a possibility that the breast will decrease slightly. However, the embossed shoulders will fully “pay off” this drawback.
Need a clear plan
First of all, you will need to design a schedule in which the training process will be fully described. Any gym instructor will recommend that girls add exercises to their workout that are aimed at developing 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 done?
Experienced fitness trainers have developed effective shoulder exercises. There are only 4 of them, but this is more than enough. With the help of them, 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.
- sitting. It is best to perform this type of exercise on a bench with a back. This will reduce the load on your back. Hands with dumbbells should be spread apart, and then begin to slowly lift up. Having stopped at the top point for a few seconds, you will need to smoothly and gently return to the original position.
- Lifts forward and to the sides. This exercise with dumbbells should be done in a standing position. Hands with shells should be lowered along the body. You need to lift them first to the sides, and then forward, parallel to the floor. The pectoral muscles and arms should work.
- Raising the arms to the sides, lying on an inclined bench. You have to take a prone position. The face should be pointing down. Then you should start raising your hands. Having lingered at the top point for a few seconds, you should smoothly return to the original position.
- Push ups are also a fairly effective exercise with different variations of performance. You can do push-ups with an emphasis on the wall, floor. If the exercise is difficult, then you can do it on bent knees. In the event that the classical methods are too simple, then you can do push-ups on your fists or fitball.