Shoulders - probably the most problematic part of the body.for an athlete. They are difficult to pump and require the right approach. Training this part of the body will visually expand the shoulders. And also to emphasize the relief of biceps and triceps. In addition, pumping the shoulders will help strengthen the ligaments, which will reduce the likelihood of injuries of the shoulder joint.
Features of the training process
The shoulder forms the deltoid muscle, it is createdthree interconnected beams: anterior, medial (medial) and posterior. This is the main difficulty of training, it is impossible to affect all three beams simultaneously.
Shoulder leveling consists of basic exercises andinsulating. Basic exercises will involve two or three bundles at the same time and may use an auxiliary, trapezius muscle. Isolating exercises load exclusively on one beam. From the point of view of anatomy, the exercise for the shoulders is a vertical bench press.
Basic Exercises
The basic exercises for pumping shoulders are as follows:
- bench press standing;
- army bench press;
- breeding dumbbells standing;
- Arnold Bench;
- rod thrust to the chin.
Among the insulators for the anterior beam of the delta, it is worth highlighting:
- lifting dumbbells in front of you;
- press because of the head.
The task of the front deltas is to take the arms relative to the body and lift them in front of the body. Therefore, the front deltas are involved in almost all the exercises where you need to press weight.
For the average beam:
- breeding dumbbells through the sides;
- vertical thrust in a block simulator.
The task of the beam - lifting hands through the sides. Therefore, any sitting presses are suitable for it.
For the rear beam:
- vertical traction;
- reverse breeding in the simulator.
The task of the rear beam is the abstraction of hands back.Therefore, all the exercises related to the load will include the rear beams. This is due to the fact that with proper exercise, the elbows will always be pulled back.
Training at home
Bleeding the shoulders at home is real withthe right approach. Here it is necessary to immediately recall the horizontal bars and parallel bars. You can also spend a little money and buy dumbbells, which will greatly improve your results. You can also use the usual push-ups from the floor. To load more, do incomplete lowering to the floor, you can put your feet on the chair, which will reduce the amplitude of the movement. The wider the setting of the hands, the more the average bunch of deltas works, respectively, with a narrow grip, the front beams will be involved.
In push-ups on the bars effort is due to a static load. Drop down as low as possible and make sharp small climbs.
If your workouts seem too easy, add a weighting agent - a regular backpack. It can also be used instead of dumbbells.
Pumping shoulders with dumbbells
Stopping on exercises with dumbbells, immediatelyIt is worth noting their advantage over the barbell. Due to the fact that each hand works separately, it becomes possible to act specifically on the desired part of the delta. Next will be considered an example of a set of exercises with dumbbells, which is suitable not only for beginners:
Lifting dumbbells in front of you.You can raise both simultaneously and alternately. In the initial position, the dumbbells are located near the hips. The body is straightened, slightly bend the elbows, in a similar position of the arm should be kept until the end of the exercise. While starting to lift, hold your breath while inhaling until you lower your arms to the starting position. Dumbbells raise slightly above the shoulders or to their height. Do not drop the dumbbells sharply down; hold them at shoulder height for 2-3 sec. For greater load on the front beams, use the grip on top.
Breeding dumbbells to the side.While inhaling, hold your breath, raise your arms through the sides. Exhale when the dumbbells are at shoulder height. Without fixing in the starting position, start a new climb. Exercise is done with an average weight and at a measured pace.
Breeding dumbbells in the slope.The technique of performing is the same as when standing. The only difference is that you should bend forward as far as possible parallel to the floor, legs slightly bent, elbows of hands slightly bent, back should remain straight during the exercise.
Arm Arnold.Exercise is performed on the bench with the back. Bend your elbows and raise your arms to the height of your neck vertically, and turn your hands with your palms toward you. While inhaling, hold your breath. Start raising your arms vertically. When the dumbbells are above the head, turn the palms of your hands out. Straighten your arms completely, breathe out and, while inhaling, slowly lower the dumbbells in reverse order. When lowering the dumbbells, you should calculate the speed of rotation of the hands so that at the level of the shoulders, the palms are turned inward again.
Dumbbell bench press sitting.The exercise technique is similar to the Arnold bench press, the difference is in the initial position of the dumbbells, the position of the hands is the same, only the dumbbells are raised to the eye level, palms out. From this position, the arms are straightened and fixed for a few seconds when raised at the midpoint. Rotation of the brush in this exercise is not required.
Training on the horizontal bar
Прокачка плеч на турнике очень эффективна.It must be remembered that during the pull-ups, the deltas act as assistants. Since the main task of the deltas is to raise hands, the greatest effort will be made in the middle of the ascent on the crossbar. Therefore, the best fit partial pull-ups with straight and medium hooks.
Pull up with a straight, medium grip.Legs crossed, knees slightly bent. When performing lifting, the shoulder blades should be reduced, in the peak position the upper chest should touch the crossbar. At the end of lowering the arms are straight. The back should be stretched throughout the entire exercise to eliminate swinging.
- Partial pull-ups reverse grip.Pull up to the middle of your climb. When you reach the midpoint in this position, lock and try to raise the clavicle, as if shrugging.
- Tightening a narrow reverse grip. When lifting the shoulders should be taken back and reduce the shoulder blades. At the top point should touch the crossbar breast.
An example of an effective workout
Program for pumping shoulders:
- Push-ups (as a warm-up) - 1 approach before the onset of fatigue.
- Lifting the dumbbells in front of you - 8-12 repetitions of 4 sets.
- Breeding dumbbells to the side - 8-12 repetitions of 4 approaches.
- Breeding dumbbells in the slope - 8-12 repetitions of 4 sets.
- Arnold's bench press or sitting up dumbbell press - 8-12 repetitions of 4 sets each.
- Of the pull-ups for one workout, it is best to choose one type and make several approaches at the beginning and at the end of the session.
- You can also complete 1 approach push-ups before the onset of full fatigue.
Rest between sets for about 1 minute, ideally 30-40 seconds.
Advice
Вес гантелей следует подобрать комфортный для you so that you can do 8-12 repetitions with the condition that the last repetition will be given through force. If the exercises are easy, you should increase the weight of the burden.
The first is to hone techniqueexercise, and then increase the working weight and weight burden. Push-ups and pull-ups should be performed at a fast pace. Work with dumbbells, on the contrary, should be carried out at a dimensional pace.
Training should not be done daily, 3-4 times a week is enough, muscles need rest.
