/ / How to swing shoulders with dumbbells?

How to swing your shoulders with a dumbbell?

For many men, the question of how to rock the shoulders remains very relevant. Few part of the body so emphasizes their strength and courage, as a wide, massive shoulder girdle.

how to pump shoulders
It is proved that with frequently changing typesincentives, i.e. when changing types of exercises, muscle growth increases. The main muscles of the shoulder are the deltoids, which, in turn, are divided into front, middle and rear. The best option is to study them in the process of training separately.

Before embarking on the question ofhow to rock shoulders, should warm up. It is especially important to warm the shoulder girdle. To do this, you can perform circular rotations, swing hands, lifting light weights, etc.

Hand raising

Sitting on the bench, pick up the dumbbells.Initially, arms with weighting loose freely, dropping along the body. Then sharply lift them up through the sides, breathing in, linger for a second at the highest point and begin to slowly lower the arms down, breathing out. Repeat 4 x 6-8 times.

Elbows during exercise should be slightlybent. If the weight is not very large - perform the layout, keeping the dumbbells in the same plane with the body, with a greater weight of the dumbbells, you can bring them a little forward. It is advisable to perform this exercise in front of a mirror in order to be able to adjust the technique and see how to swing the shoulders correctly.

Breeding hands in the slope

How to strengthen the back muscles
This exercise will help not only to increaseshoulders, but also will strengthen the muscles of the back. It is performed similarly to the previous one, but the initial position is different - you should bend your knees stronger and tilt the body forward. During the execution of this layout, the rear deltoids are used to the maximum.

As an option - you can lie on a special inclined bench.

Both types of wiring should be done while sitting. If the level of training allows, you can try to perform these exercises while standing. But it is necessary to do them with a partner who is near for safety.

Wrists press

Сидя с прямой спиной на скамье вытянуть над собой arms with dumbbells, turning palms forward. To perform the lowering of the dumbbell to the shoulder, with the turn of the hand palm to the head (on the exhale). After that, squeeze the dumbbell to its original position (while inhaling). Repeat the same for the second hand. 4x6 times.

how to quickly build muscle
During lowering - the speed is minimal, and duringpress time - maximum. This exercise is quite difficult, but it allows you to quickly build muscle. You can perform this bench, leaning your back on the special back of the bench. In this case, the load on the lower back is reduced. In addition to the deltoid muscles involved triceps and some other muscles. Therefore, the volume of the shoulder girdle is growing rapidly.

A variant of this press may be simultaneouslifting two dumbbells at once. You can approach the question of how to rock the shoulders, even more broadly, and perform first only with the right hand. Having done the required number of approaches go to the left hand. This exercise is especially good for trained athletes, as you can significantly increase the weight of the weighting agent.