Shake your shoulders and back in the gym. Training for the shoulders on the masu. Right on the shoulders for the girl - training options

Progress from a novice to an average student means more work and more rights. Described below shoulder training for masa z 5 complexes are right on different bunches of delta-like m'yaziv, which allow to improve the displays.

The same part of the body does not function as well as the shoulders. I feel like the world stinks to take part in the training of chest m'yazyv, m'yazіv back and wind triceps - sound like this, if you beat the basic right on the shoulders.

The shards of the tendinous hummocks of the shoulder can be easily and differently injured, the three-fold intensive training with great shoulders on the shoulder girdle will negatively signify on them, so you will be protected. The axis of why for training from the middle level of training it is necessary to balance the total amount of income that a sufficient hour for training, so that the deltoids do not overtrain.

It’s more than deyaki factors, like varto vrakhovuvati, if we swing our shoulders for an hour, we’ll move from the cob level of training the shoulders to the middle one. It costs to hang out like a man, so a woman. Earlier you, ymovirno, robbed two right three for the next day. ale to pump up great shoulders You will be robiti, shvidshe for everything, chotiri right chotiri razi for tizhden or close to that. After more training, that intensive training just needs more than an hour for renewal.

Shoulder training on the masu - video for the sake of the champion

Koriguvannya training in pochatkіvtsіv

At that hour, as a beginner can do the shoulder training, as the training is combined in the interval, the average worker is guilty not only of improving the vag, but also to introduce a better right, that more variety in your regimen and the victorist, I’ll gain more basic, right to increase the basic . As a rule, beginners give a quick throw, the shards of training spend efficiency after 6-8 days. Therefore, you are to blame for making corrections to your shoulders, especially when choosing the right, in order to save progress. Axis de pidhіd with greater guilt can be thrown into those who will stick out far, and not just a trivial and exuberant training.

Let's look at the deeds right for the shoulders, which are recognized for lovers. Shards of stink differ, you can choose your own.

Signs of good shoulder training

Amateur equal training, like shoulders, and other parts of the body, include such important concepts:

Reliance on rich angles right at the singing range of the vag
Raznomanіtnі training for the most possible infamous growth
Work with free vagas for the replacement of simulators
Sufficient energy and intensity for hormonal hormonal stimulation

At this stage of your training, everything is going to wake up to the base, and the best options are right (press the barbells and swing dumbbells), the best option for pumping the shoulders will be the above-head press variations. Deyakі raznovidi, among them the dumbbell press, it’s more important to win, because they didn’t kill anything before. Eat a lot of food with the right technique, press the barbell and dumbbells, so that you train your shoulders on the masu and don’t harm them. Master qiu right, so that it will become the basis of shoulder training for your training career.

Seated Dumbbell Overhead Press

Possibly, you don’t know the warm-up necessary for a beginner, but it’s more important for you to increase your work load, if you pump your shoulders as much as possible. Seemingly simpler, you can raise a greater vag, as if in front of them they raised a sprat of simple rights. In addition, as you are approaching the working vag, turn the exercise at the bik trohi of the greater vag (higher m'yaziv about 6 repetitions), lower sizable (vidmova at 8-12 repetitions). The best hour for the press of the great vaga is the very beginning of training, if you have the balance of strength and m'yazov, you are far away.

At that hour, as a rich program was awakened on the pyramids, in which you train everything with the most important vaga in the skin step, put the bases on the back pyramids lower, if it is necessary to bend to the right to the step with the foot, the barbells to the right on the skin change. After a good warm-up, immediately beat 1-2 approaches with an important vag, changing the vag in the upcoming approaches, protecting everything that has accumulated. Change the shoulder by approximately 5-10 inches, so that the number of repetitions is indicated on the shoulders with the maximum intensity.

After I press to complete the training with a single-glob right, to allow you to correct the skin bundle of the deltas: anterior, middle and posterior.

For more high performance, the training should be completed with the help of a slurry pump. Kіnets trenuvannya, opratsyuvannya vіdstayuchih groups є є single, yak vіdpovidaє standard protocol vikonannya rich rights.

When using the skin version of shoulder surgery, follow the rules:

The warm-up is not included before the training process. Wipe out the stiles, the stilts are necessary, but by no means bring the m'yazovoy tomy to a warm-up.
After a warm-up, choose a vag, to allow you to reach the m'yazovoi insufficiency when assigning the number of repetitions. The number of repetitions can be changed according to the principle of the reverse pyramid, which means that you change your vag to increase the number of repetitions in the skin after the first two passes. It is important that at the skin approach the m'yazi was treated in the mouth.
You want to expand the range of rights, so that in a different way you can use different groups of m'yaziv. Our task is to show you the new developments. Don't be afraid to try something new. Watching the new movement, learn from the literature. Incorrect vikonannya can cause a predilection for suglob chi another group of m'yaziv.

1. Shoulder training on masu - Base for a set of exercises

Qi basics have the right to be founded on two rich-and-solid rukhs. The bench press is folding, because here the whole body is zadіyano. When the neck is brought to the anterior part of the head, the trochs are lifted up, thus effectively targeting the anterior and middle bundles of the delta. If you have problems with your shoulder, do not lower the bar behind your head.

Dumbbell bench press, sitting, allows the elbows to go straight up to your body, effectively targeting the middle beam, which gives you visual width. Here, the repetition interval begins to shift a little (lighter arms), which secures another training stimulus, the lower one is right.

Remain two rukhs, by their nature, single-angled ones, which are repeated on high schemes. One is directed to the operation of the anterior beam, the other - to the back, completing the balancing exercise of all three heads of the shoulder. Remember that you followed the principle of the reverse pyramid, and your first bula was rightly directed to the lower range of hypertrophy (reaching the upper limit of 6-8 repetitions) for three strong stimuli. This program of training the shoulders on the masu is a virtuous pyramid, it will allow you to win more and more approaches for the maximum attraction of the mind. The pumping of the shoulders on the masu is repaired by the program.

Shoulder workout 1 - Zagalny

1. Army bench press

2 sets of 6-8 reps
2 sets of 8-10 reps

2. Seated Dumbbell Press

2 go 8 repetitions
2 sets of 12 repetitions

3. Lift two dumbbells in front of you

2 sets of 8-10 reps
1 pidhid from 10-12 repetitions

4. Separation of the dumbbells at the side of the seated body

2 reps 8-10 reps
1 pidhid from 10-12 repetitions

2. Training for a set of masks of the front delti beam

When you press the barbell while sitting, direct your elbows forward, which is more effective behind the front deltas. So, if you lower the bar in front of you, you will take away additional activation of the anterior part of the shoulder. Work out everything right in the gym for the shoulders with the most advanced technique, so you can change your working arm for someone.

Scaling the outside position will help, so that your lungs will be in front of your body, and you will take the great stimulation of the anterior delta behind the help of Arnold's bench press. The range of repetition is richly wide, so the first two ruhi are beaten with different intensity (with important, and also calmer vags).

For the anterior deltas, there are impersonal single-angled rights. The rope was lifted from the front by one of the kokhans. It focuses more on the middle deltas to ensure a balanced workout. You could replace yoga with a dumbbell row on the rear delta, as this bundle will require more respect.

Shoulder workout 2 - Focus on the front delti

1. Military bench press

2 sets of 6-8 reps
2 sets of 8-10 reps

2. Arnold press

2 go 8 repetitions
2 sets of 12 repetitions

3. Deadlift in front of you

Have cіy right vikoristovyte handle
3 sets of 10-12 reps

3. Separated with one hand dumbbell killed

3 sets of 10-12 reps

3. Training on the set of masses of the middle bundle of deltas

Most of us want to, so that when training the shoulders, the priority is the middle delta, so that the stench visually increases the V-shaped cone. Tse training, as if it’s right for them to pay respect. Shchoraz, how to walk the line of the body, you know that the middle bunch of good ideas.

The following formula can be known: reckon with a pair of rich-angled ruhives for the middle beam of deltoid ridges and add a couple of approaches from single-angled ruhives. You already know that swinging dumbbells to the side is the leader of the middle right on the middle bunch of deltas (if you didn’t get close, then look how your lungs move). Bring the middle bundle of deltas to the top for help to kill the block. Finish training with the right on the rear deltas, in order to bring diversity and balance.

Shoulder Workout 3 - Emphasis on the mid delt

1. Seated Dumbbell Press

2 sets of 6-8 reps
2 sets of 8-10 reps

2. Rod pull up to the boarding

2 sets of 8-10 reps
1 pidhid from 10-12 repetitions

3. Hand breeding killed by the block

3 sets of 10-12 reps

4. Reverse breeding at the simulator

3 sets of 10-12 reps

4. Training with a set of rear delti masks

And now we have a problem. All the rich and deep presses, as we looked at earlier, are mainly directed to the anterior and middle deltas, and only slightly to the back. What is work? Rowing (there is a lot of bodybuilders to train the back delts with their backs). First to the right - veluvannya. You are guilty to think about how to spend an hour on exercising your shoulders and back. Vesluvannya navantazhuє zadnі delti dosit effectively. I am the raja vibrati vaga, for which you will be pratsyuvati handily.

T-bar pull

Here we dodamo three single-arms right on the shoulders at the gym. Well, right on the back deltas, in which case you have a significant vag. I give voice to the greediness of the hands with dumbbells in the frail, it allows trimati a good cut of the frail of the body. Get right for the middle front deltas, and then finish the insulation for the rear deltas. Mіy vybіr - raising the hands of the block are standing up, to the one who troch breezes in the raising of dumbbells at the sickly, which you have broken. More than that, change the intensity a little bit (you will reach the m'yazovy vіdmovi with a greater number of repetitions).

Shoulder Workout 4 - Emphasis on rear delts

1. Important traction

2 go 6-8
2 come 8-10

2. Separation of the dumbbells at the side of the seated body

2 reps 8-10 reps
1 pidhid from 10-12 repetitions

3. Thrust of the lower block

2 go 8 repetitions
2 sets of 12 repetitions

4. Separation at the block

3 sets of 10-12 reps

5. Training of protruding skins of the shoulder

This technique, which is often forgotten, is how to allow a singing beam to be aimed at the target. She’s so beautiful, like you have ailing shoulders, shards before training mean that you don’t win those heavy vagi on your rich-and-global rights, to bring the m’yazi to become a leader. Tse vіdmіnniy sposіb vіdmіnniy sposіb vіdnіstі vіznomanіtnіє і trenuvannya, oskіlki vy vikoristovuєte one а rich suglobovі pravіvі, yakі і for bolshostі є new motivієіu іn trenuvanі. We started from the operation of the rear delta, but you can start from any other beam. So, as your trainee wines are the first, you can take your three important things, sound lower. Therefore, we take away the training stimulus.

The second in front of the right means that you will be weaker, sound lower if you beat the press. Therefore, you can train with a smaller vag for m'yazovoї vodmovi. We chose the simulator, so you don’t need to worry about the weight of the bar: get up and stand up.

The advancing two single-cornered right struck the bundles of the delta, which were lost. Remember that you can draw the order in which the beam goes first and last, so that you can add variety to the training and pull up the area that you see.

Shoulder training 5 - bunches that stand up

1. Breeding dumbbells at the side

3 sets of 8 reps
3 sets of 12 repetitions

2. Bench press in Smith's machine

2 sets of 8-10 reps
1 pidhid from 10-12 repetitions

3. Turnaround at the simulator

2 sets of 8-10 reps
1 pidhid from 10-12 repetitions

4. Lifting the bar in front of you

2 sets of 8-10 reps
1 pidhid from 10-12 repetitions

Now you know how it will be to train your shoulders on the masa in the gym, but if you have a barbell and a pair of dumbbells, then you can pump up great shoulders at home.

It has long been the custom that broad shoulders signify the beauty of a human figure. And the whole thing is natural, even if the shoulders are wider, the waist is narrower, and the athlete’s figure looks as accommodating as possible. Right on the shoulders in the gym, you can beat the barbells with the barbells, and in the home minds, it’s good to use dumbbells, with which you can’t have the right, even more important projectile.

It's important to train your shoulders. Tse zumovleno їkh budovaya. So, at the molded shoulder, I take the fate of the deltoid m'yaz, which, at its core, is composed of three bunches - the front, middle and back. Only in case of equal development of all three warehouse deltoid deposits, there is a uniform shoulder molding. And it is friendly to the figure of an athlete.

Organization of training

It is important to win the basic right on the shoulders, as if to operate the entire delta at once. At times, if you see any of the beams, you need to take care of the yoga itself, and insulate right.

You can train your shoulders at home, and at the gym. But for whom it is necessary to mother a barbell and a dumbbell. Vaga needs to be picked up in such a rank, so that the skin net would be able to fire a projectile 8-10 times. Itself so you can zbіshiti obsyag that masu. As a matter of fact, you have set a task - to increase the strength of the m'yaziv, to train with the next more important projectiles. And here the number of repetitions will be 5-8. Number of networks 4-5.

For beginners, it is recommended to choose and win one or two bases. So it’s right for the shoulder girdle to allow for good propracyuvate and shaping delta-like m'yaz. In the world of fitness, it is necessary to add a sprat of insulating, fallow in addition, as m'yazi will require additional pumping.

Standing barbell press

Standing barbell press "army bench"є the main training on the shoulders. Hotch vin and pouring more importantly on the middle beam, the other two are actively working.

Exit position:

Standing. Legs at shoulder width.
Take the projectile with a direct grip on the width of the shoulders and lift it on the shoulder of the chest.

Wiping technique:

Raise the projectile uphill, the roblyachi saw at the kіntsі pіdёmu.
Take a pause and then lower the barbell on the chest line.

Not a trace of pratsyuvati from the border guard.
The back is recommended to bend a troch.
As an option, you can hit right with dumbbells.

This is also the basic training for the development of the shoulder girdle. Vikonuetsya in a sitting position.

Exit position:

Sist on sports lava.
Bend your back slightly.
Finish off the wide one.

Wiping technique:

On vidihu vichaviti projectile uphill. Hands can straighten up again.
Inhale lower the bar behind your head.

Slid vikonuvat press without rivkiv. Quite smoothly.
As an option, you can hit right, lowering the bar alternately - to the chest and behind the head.

Rich someone to squawk, like pumping up your shoulders at home. The axis is one base to the right on the development of the shoulder girdle. If you don’t have the ability to work out at home with a barbell, then dumbbells can be a leather bodybuilder. So right on your shoulders with dumbbells you can work in your home minds, even though there are no reasons why you can go to the gym.

You can pump up your shoulders at home, using the bench press. It is better to apply more diligence to others. This does not mean that it is necessary to increase the number of networks. No, you just need to exercise regularly.

Exit position:

Sitting on the lava with your back, not bending your back.
Pіdborіddya parallel pіdlozі, looking straight ahead.
Dumbbells are on the level of the eyes.
Lіkі rozgornutі ubіk i perebuvayut suvoro pіd tassels.

Wiping technique:

On the vidikha it is hard to lift the dumbbells uphill, the stars are at the upper point, without turning the hands.
There is a small pause at the top point of the work.
On the inhale, smoothly turn your hands in the outward position.

Hands collapse on one square.
Do not straighten your arms with a rivk at the upper point - it is fatally signified on the liquor swamps!
It is not recommended to heal back and arch your back.

Tsya to the right - a variation of the press above the head with dumbbells, but with the cob position of the hands in front of me. About the effectiveness of this bench press, to speak of the fact that she was in love with Arnold Schwarzenegger, who, as it seems, reached great heights in bodybuilding. Today, "Arnold's Bench Press" is rightfully considered a classic of bodybuilding.

Exit position:

Sitting on a lava with a vertical back, tightly pressing his back to it.
Legs bent in knees under a straight kutom, spread wide and firmly resting your feet on the bottom.
Dumbbells are lifted on riven shii. Lіkti bent under a straight kut.
Flare the shields with your palms to yourself.

Wiping technique:

On vidikha, move dumbbells vertically uphill, with which the brushes are called palms.
At the upper point of the valley, the butts can be straightened forward. Take a short pause.
On the inhale, smoothly turn the dumbbells in the outward position, raising the arms at the back of the sequence.

Dumbbells are recommended to be taken lighter, lower sound.
At the top point of the line, do not straighten to the end: fill them with trochs bent.
Press vikonuetsya smoothly, without a pause at the bottom point. Rivki that prikorennya to cause the transfer of the desire to the ridge.

Lift dumbbells through the sides

Qiu part of the training can also be practiced at home. Vaughn is no longer basic, but straightened out on the surface of the delta-like m'yaz.

Exit position:

Stand up straight and trochs heal forward.
Take dumbbells and put your hands down.

Wiping technique:

Zrobiti deep breath. Spread your arms with dumbbells on the level of your shoulders.
At the end position, the rear part of the projectile is to blame for the buti trochs lifted.
Slowly lower your hands back to the vidihu.

It is necessary to try to turn off cheating. Thinking about how to hit your shoulders correctly, direct your focus more on them. Cheating is included in the work of other things and the results are significantly reduced.

Tse is isolated to the right, like opratsovu posterior part of the deltas.

Exit position:

Stand up straight, take the projectile to your hands and heal forward at a 45 degree angle.
Lower your hands with the dumbbell down.

Wiping technique:

Take a deep breath. Raise the dumbbells dead, picking up the days of the yakomog higher.
Gently turn your hands at the outer position, you can see the roblyachi.

At the end point of the right, the front part of the dumbbells can be healed forward.
Trim your back straight, trochs bent across. A rounded back can lead to injury.

The base is right for the operation of the deltoid masses, the head rank of the middle bundle. So the backs of the trapezium are similar to the m'yazi.

Exit position:

Stand up straight. Shell below.
Finish straight. Vіdstan mіzh hands approximately two fists.

Wiping technique:

On the video, lift the bar to the top of the board.
Hold the projectile at the top position.
Rotate the bar inward at the outward position.

Lіktі zavzhdі povnіnі buti rozvedenі in the sides and rise vertically.
Trim the back of that neck straight, pіdboriddya - horizontally.
The bar of the bar is responsible for lifting itself to the top of the board, which is more behind the shoulders.
The rod arm is not guilty of a change to the point of getting the correct technique right.

Visnovok

Here the best right on the shoulders is pointed. It is enough to include them in your training and soon the result will come. The volume of m'yazіv will gradually increase. When training, one should use one's respect for the m'yazi that they are probing. Do not forget about the correct eating.

Right on your shoulders in your home minds, it’s better to win with dumbbells, as there is no special place, where you can bounce around with a barbell. Press the barbells as quickly as possible to occupy your back, until you see yourself at the same time.

Now you know how to pump delto-like mud at the gym at home. Guidance of the set of right on the shoulders, including the basic right, and ti, yaki allow you to correct the necessary parts of the delta, giving the shoulders a proportional shape.

Regular training on deltopodіbnі m'yazi zbіshuє width of the shoulder girdle. Tse positively pours into the athlete's old look. Triceps, biceps, waist vuzka on the well-spread shoulders look the most winning.

The training of the shoulders on the mass is important for the most complicated. The shoulders are folded into three bunches, but it’s right that they are equally and at the same time probing all of them in a row, not really. This requires special attention to the choice of training programs on the shoulders, especially for those who have a delta group of m'yazyv, which you see.

Improvement of the mass of the shoulders zdіysnyuєtsya for rahunok vikonannya іsolyuyuchih and basic rights. The rest play the first row. The stench is directed to the opratsyuvannya kіlkoh, and not just a delta beam, which is used to probing the triceps. However, unfortunately, the lack of basic rights does not allow access to equal advantages.

For some bodybuilders, it is recommended to turn on the back of the training for more than the basic right. Isoluyuchi next to add more. The stench is consumed by them, if they start from the bunches, they start standing at the rosette, so that they “pull up” them.

Pochatkіvtsy, yakі pіvnjano recently came to the gym, it's enough to win a couple of basic rights. Sometimes one is enough. Athletes with good luck need more adventure. To pump a bundle of skin, stench due to win 2-4 insulation and 2-3 basic right.

The number of occurrences, zgіdno z fakhіvtsiv breeds, may become 3-4 times, and repeated in the skin 8-12. Such an intensity is suitable for these athletes, as they train with the method of increasing the mass. If the athlete practices to improve strength performance, repeat at the approaches quickly up to a minimum of 4-6 times.

The program includes:

, which are standing up.
, which roam while sitting in a position.
, the bar is trimmed with a wide grip.
Three options of swings made of dumbbells, lifted tight, standing, at the frail, in front of you.

Mustache has the right to win 3-4x8-12. The cost of skin variations of mahiv.

This training program is not suitable for beginners. The won is allocated for athletes, as they are engaged in over one river. Mensh dosvіdchenim athletes sled pribrati іz neї іzolyuyuchi vprav, yakimi є mahi.

Sob m'yazi could not adapt and continued to progress, dosvіdchenі athletes periodically make changes to the training process. The greatest effect is brought by forcing, repeating, dropping the supernetwork.

What kind of safety calls do you need to trim for an hour of training?

Riziks take away the injury for an hour of training on the delta of the temples. It is tied with a shoulder loom, which is made up of three bunches, even without middle beams with vykonanny presses and traction, as well as wrappings at 180 degrees. If an athlete does not know and ignore the rules of safety, then the right to the delta becomes a potentially unsafe threat.

To save yourself, allow yourself to read all the recommendations for reducing injury safety:

skin busyness at the delta is necessary to start with some warm and hot warm-ups;
proceeding to the working approach, obov'yazkovo requires labor and a nominal set;
do not take the maximum responsibility and practice with your superior insurance - a partner on the rest of the trips;

It is not recommended to use the right hand, which transfers unnatural for the shoulder slough. Yaskravim butt є bench press іz-behind the head. Yakshcho need in such rights є, sіd pratsyuvati only for obmezhenoї amplitude ruhu.

How to “pull up” the delta, what do they see at the development?

Most athletes can succumb to delta-like m'yaziv. Even though earlier the problem was practically unresolved, then for the current development of bodybuilding, a great number of high-volume methods were broken up, which allow you to operate the delta with maximum efficiency. For the help of forcing repetitions, super-dropsets, athletes can literally shock the delta-like mud, so that they shake their shoulders.

As an athlete, he goes to high-volume training methods, following the fact that stinks greatly damage the body. Therefore, it is not possible to follow this principle on skin care at any given time. Non-compliance with recommendations does not allow any naming effect to be taken away, and the axis of overtraining is guaranteed. I will give below a program to optimally repeat two dates for a month, but not more often.

Shocking delta training with drop sets and supersets

Vimaga the front warm-up, which takes at least ten khvilin. Vaughn is folded with robots with small vags, wrapped with bodies and hands, as well as with other arms for drawing.

If the change part is completed, go to the main one:

First block

Standing barbell press (2 reps + 3 working steps of 10 repetitions);
Pulling the bar to the top with a wide grip (2 reps + 3 work reps, 10 reps each).

After completion, they have the right to move to supersets, directing to the operation of the rear and front deltas.

block other

Seated dumbbell bench press + swings with dumbbells in the arm (3 supersets of 8-10 repetitions at the skin approach) - no more than two strands between supersets, and a pause between approaches no more than 20 seconds. Give sprats of chvilin for repair before drop sets.

Qi have the right to wiggle the rear and front deltas more kindly. In order to complete the work on the shoulders again, it is no longer possible to use the middle ones, which allow the drop networks to grow.

Block three

Lifting the dumbbells on the sides are standing (3 large dropsets with a 50% reduction in the other approach, 10 repetitions in the skin series of the dropset).

Drop-networks follow the offensive scheme: take the dumbbells of the ringed worker for the athlete on the back, and after 10 repetitions in a row, switch to tight-fitting ones, as if behind the vagago of the two-legged ones, hitting the same number of repetitions.

With the help of the training program, it is guaranteed that you can reach the fact that the delta-like m'yazi take away the hard mail for a distant growth. Do not follow the shock training at once from the rights of other groups of minds, the shards of pressure on the nervous system are so great. If you don’t get busy again, then you can add 2 repeats, or you can get a kilka to go up to one right.

In order to maximize the result, but not to destroy the organism, it is necessary to protect the following nuances:

Training for the described program does not follow until I become a leader. Workers are chosen to be guilty in such a way that the athlete can do 1-2 repetitions up to the optimal number within the framework of the training.
І supernetworks, і drop-networks є high-intensity way of training. The stench is already vysnazhuyut energy reserves. That's why at the lessons you should take energy drinks and isotonics.

After a visceral training about obov'yazkovo shvidka renewal. You can eat even after a few years, or take a protein cocktail for the replenishment of living speeches in the body as soon as possible.

Wide shoulders and a waist tie are the main meta of rich bodybuilders. People and women often put food about those, how to pump up their shoulders. Zavdyaki regular training, athletes look aesthetically and casually. The stinks become the hairdressers of a lifted body without folds of fat deposits. Already for a sprat of months, the shoulders become muscular and wide. You will increase the strength of the show, and you can also effectively reduce the m'yazov mass. Right, if you can help pump up your shoulders at the gym, do a lot, you can choose the most comfortable and effective especially for you. Irrespective of those who can be effectively engaged in home minds, the best result can only be achieved by special right on the shoulders of the gym.

Under the hour of pumping the shoulder girdle of a person, the main focus is on the deltoid mud, which is made up of three main bundles. The front, middle, and also the back deltas take the fate of the various rukhs. Tse mozhe buti yak іzoluyuchi, і.

You can lift the right on your shoulders in the gym for additional barbells, dumbbells, weights, as well as various exercise equipment. In this rank, the bundle of deltas is effectively navantazhuetsya skin. Before classes, do a non-trival, as well as an intensive warm-up. It is necessary for an athlete to raise the m'yazi and the snow in order to effectively be able to effectively be like that, without being bad.

What to include before the training arsenal?

The leaders of great diversity are right, athletes often change the complex to take. In such a rank, the stench will progress faster. Victorious dumbbells and barbells, a bodybuilder can viconate without faceless clothes. The most popular program of shoulder training consists of advancing right.

Tsya right priyaє development of the anterior and middle parts of the deltoid m'yaza. In order to effectively vikonati ruhi, you are guilty:

Occupy a vihіdne camp - it's good to get on your feet, and also lift a sports equipment on the shoulder of your chest.
With a tight hand, twist the bar uphill, straightening the offending hands.
Loosely lower the projectile on your chest.
Repeat the bench press sprat times.

It is difficult to milk to the right. You need to trim the bar with your hands. In that case, if you cannot stand firmly on your feet, it is necessary to vikonate ruhi sitting with a smaller projectile in a vase. Do not let the back bend, trim evenly.

In certain situations, athletes replace the barbells with dumbbells and lancers. Dodatkove navantazhennya pіd hour ruhu otrimuє chest and triceps.

Tse still one garn to the right for pumping the shoulders. Pressing the bar over the head helps to correct the middle bundle of deltoid membranes. In the middle of the additional zones, you can see the trapezium and m'yazi of the back. It's best to take care of the help of Smith's simulator. Schob vikonati bench press over the head of the athlete is guilty:

Put the barbell on your shoulders at the back. The grip width of your milking is great.
Trim your back straight.
Chi do not vivertati likti.
Straighten offended hands from a sports equipment.
Turn the neck at the outer position.
Repeat dekilka once right.

Pratsiyuyte for help lav zі back. On the right, you can stand vikonati. Rukh is important for those who are not safe from injury, so deal with it carefully. Win the bench correctly and smoothly.

Rightly took away the name in honor of the famous American actor, as well as the seven-time winner of the title of Mister Olympia - Arnold Schwarzenegger. The very first time to win such a move on a permanent basis. It’s right to go miraculously for people, as they are busy at the hall. You can effectively correct the front delta. Try this algorithm ruhіv:

Sit on the lava and fix the position of the nig.
Take comfortable dumbbells for your weight and lift them. Likti are guilty but be bent.
Turn your palms at the bik tulub.
Under the hour of the rush of sports equipment on the mountain, re-deploy their names.
I will straighten my arms again.
Rotate the dumbbells at the exit position.

Try to raise your hands high. In this rank, you can more accurately oprate the delta-like m'yazi.

It is one of the most popular basic rights, as it is directed to the pumping of deltas and trapezoids. You need to vicoonate the development of sports equipment for killing:

Mitsno stand on your feet or sit, and also troch bend your hands in your elbows. The back can be straight.
Zrobiti inhale, raise your hands, kill, see at the end of the phase.
Your front lines in the upper phase of the turn are to be parallel to the sublog.
Slowly lower the dumbbells down.

You are responsible for practicing at a reasonable pace. Do not rob sharp rivkov ruhiv. Take care of the following with dumbbells, as they suit you for your weight. You can rightly go like newbies, and richly informed athletes.

Tsya to the right is the most efficient middle part of the delta, as well as the upper part of the trapezium. Deyakі athletes pratsyyut behind the help of Smith's simulator. Try this algorithm ruhіv:

Take the neck to the hands. Hap is guilty of buti not too wide.
Straighten your shoulders and also straighten your arms.
Pull the bar uphill, lift the lungs as high as possible.
Drop the projectile parallel to the coat.
Lower the bar down.

Follow the regulations of the litters, the stench is guilty of collapsing vertically. Too narrow grip skovuvatime ruhi. Professional athletes are often right at Smith's simulators for help, use one hand. In this rank, you will reach a richer amplitude. It is also important to practice without cheating.

Іsnuє sprat of insulating right, yakі dopomozhut yakіsno opratsyuvati front part of the deltoid m'yaza. Raising hands with dumbbells is one of them. Also, the focus is on the middle bundle of the deltas and chest of the athlete. Sob vikonati the right athlete is guilty:

Take comfortable dumbbells for your bag.
Trim the toulub evenly, and also straighten your arms.
Raise the dumbbells in front of you on the shoulders. Do not allow ruhiv near the ulnar loam.
Gently lower the projectile to the vidihu.
After a short pause, repeat the ruhi a few times.

Trim across the equal, and also do not slouch. Do not practice for the help of the forces of inertia. You can lift dumbbells and draw. The thrust of the lower block forward is a popular variety of right. You can go and see the vanity.

How to fold a training scheme?

R
Raznomanіtnі right on the shoulders in the gym to help athletes better reach the result. It is necessary to understand that not everyone sees the training, however, it is suitable for beginners and professionals.

In nutrition, like pumping up your shoulders, the coach can help you the best. You can choose for yourself the best wines for pumping the whole group of m'yaziv. The mentor stock a good training program and fix your pardons in the process.

So you can develop a good plan to take on your own. For which athlete it is necessary to determine the goal of training and to develop the knowledge base, or to look at the video lessons of the trained athletes.

For the mass, beat approximately 10-12 repetitions with a comfortable bag of sports equipment. To improve your strength performance, you need to practice with important dumbbells and barbells.

For the first time, it is recommended that people take up the minimum vanity. At the beginning stage, it is necessary to swing your shoulders for the help of basic rights, and also to develop the correct technique for working with projectiles. When tsimu zovsіm neobov'yazkovo pratsyuvati on masu chi relief.

Activities for girls

Pumping the shoulder girdle is most relevant for girls, as they can wear wide quilts. You can quickly create a larger proportional figure. An effective training program can be made up of sitting barbell presses, as well as spreading arms with small dumbbells. For the operation of the deltas, one occupation per day is enough.

Features to borrow from home minds

You can effectively improve your shoulders at home. For whom you need dumbbells chi weights. Best fit sports equipment, which you can pick. In this rank, an athlete can progress steadily. So how will you manage independently, marvel at the special initial video. Tse help you win everything right.

Even if you can't buy tights, at the first stage of training you can swing your shoulders for additional wonderful dances with water. Nezabar you happen to bring dumbbells. The interest in the target group of people may gradually increase.

Athletes who work at home often do the right thing:
Bench press sports equipment sitting.
Lift the dumbbell through the sides.
Vіdzhimannya.

The shoulder girdle allows you to wrap your arms around 360 degrees, which is why it’s right for exercising the shoulders with the most powerful arms and simulators under different cuts.

In order to expand the shoulder pain without irradiation of steroids, one needs patience and a lot of training strategies.

Delta-like mud

The shoulders are formed by delta-like masses, which are formed from three main bundles: anterior, middle and posterior. It is important to develop all three groups of m'yaziv, if only one of them is lesser, it will be much remembered.

Most of the exercises in the middle and posterior delta will require the most work, because the anterior delta will take some of the stress out of exercising the chest muscles and victorious in the basic rights.

The front panel of the deltoid membrane extends beyond the bend of the shoulder and the axis of the arm wrap.
The middle delta is viable for the introduction of the hand of the killer.
The back bundle is worked out when the arms are pulled back to the bichny wrap.

The skin is responsible for taking adequate care for equal development, an imbalance of these three beams can lead to injury.

Adjust for shoulder training

The main ones are right on the shoulders and are worn with great tereses or in simulators.

The bar is the most efficient, so that you can achieve the maximum of important interests.

Dumbbells improve coordination, but also help to overcome the imbalance in the development of the shoulder muscles.

The training of the deltoid m'yazіv includes rich and angular right. Unique rights to the front and middle beams, the shards of this group will take enough attention from basic trainings.

Standing barbell press

The standing barbell press from the chest is the most effective way to expand the shoulders, the pins of the veins are focused on the anterior head of the delta, also radiating the middle and often posterior beam to the process.

Forward links of the line accentuate to the right on the anterior beam, the rise of the lower lines more lure the middle delti.

It is allowed to beat the dumbbells and replace the barbell and work with the hands press alternately.

With a wider grip on the shoulders, the deltas are more tangled, the narrow grip destroys the triceps twitching.

Shoulder-width stand. Lift the barbell on your chest, keeping your back straight.
See the bar with one post uphill, do not lift the body.
Lower the bar properly on the chest.

Army press sitting or standing

The victors of the army bench press are standing significantly more folded than sitting, the shards at the vertical position of the shoulder muck are activated a little more.

The standing press gives more pressure on the lower part of the back and the body. Tse means that you will not be able to increase the maximum risk and take a greater risk of injury. If you want to maximize your shoulders, then the technique of the army bench press is to allow you to practice on the mud of your shoulders with important shoulders. You have the right to take the fate of the front and the middle delta.

In case of problems with the back, do the bench press, sitting with a vertical support for the back.

Install the bar in the power frame or at the station for sitting in front of the cob in the right. The grip of the beast is to grow troch wider than the shoulders.
The post of the neck is located on the top of the breasts and shoulders. Vitisnіt bar, rolyachi indіh i vіdvodyachi lіktі to the side.
On the video, turn the neck at the post position, so that you can finish on the right. Do not stick with the chest bar and do not bend your legs to the right, otherwise you will have a post-press, but it is necessary that only the shoulders were trained.

Lift dumbbells in front of you

Tsya is right for the effective expansion of the anterior delta, which is often blocked also by the middle beam.

You can beat the grip of the dumbbells to the beast, or flare up the arms of the nasustrіch one to one - such a neutral grip will put more pressure on the body of the m'yazi.

Stand evenly, lifting the dumbbells in front of the quilts, lightly flex your elbows.
Raise your hands in the air by the crotch of the susilla at the shoulder pad. Take care of your posture between your hands.
At the upper point, if the hands are parallel to the bottom or a little more, increase the visibility and lower the hands properly.

For isolation of the deltoid meat, with a dumbbell in front of you, you can work, lying on a frail under 45 degrees of lava. Choose the right position, so that the quilt does not respect the movement of dumbbells.

Raising hands from dumbbells standing

For the formation of beautiful three-dimensional shoulders, it is necessary to train the rear delta - the least and weakest of all shoulders.

For a detailed explanation, put such an isolation to the right, as if the breeding of dumbbells was killed.

Start from a standing position, arms with dumbbells hanging from the sides.
Raise your hands up to the position parallel to the fall, at the same time you can see the robers. To sing lightly and ignite the brushes, to pour out the drink from the bottles. Take care of this position.
Inhale deeply and lower your hands back at the cob position. With a stretch of your strength, rightly support a small gap in the language.

Breeding dumbbells back at the sick

For expansion of the rear delta pidide to the right, similar to the standard bichnym pidyomy, due to the fact that the body body is to blame for the heeling ahead.

The procedure is performed standing or sitting, having shriveled up to the knees. For stability, the forehead can be pressed against the back of the lava. Vykoristovyte small vag and clear technique.

Take a standing or sitting position with dumbbells near the skin. Keep your chest lifted and your back flat. As you can see rightly sitting, nahilіtsya over the knees, until the cholo may not hit the lava. Like standing up, flex in quilts and trim your chest in parallel to the fold. Dumbbells hang under the breasts, bend slightly, turn the arms one to one.
Raise the dumbbells uphill, so that the upper part of the arms is parallel to the bottom. The position of the lungs is higher behind the back, it is stronger to force the delta. Perekonaytes, scho hand-made arches are symmetrical.
Trim the vag to hit the upper part of the arch and lower it properly on all sides.
Start the next repetition in front of it, as if your hands reach the position perpendicular to the fold.

Lifting the dumbbells back, lying on your stomach on the lava, allow you to take the supraworld forward across, however, the position blocks the chest wall, which can appear unhandled.

Rod pull up to the boarding

Tse base to the right for the operation of the middle beam. Follow for the roztashuvannyam liktiv, the stench of guilt is found at the flat of the tulub.

Too narrow grip redistributes the tension to the anterior delta and changes the amplitude of the movement, you can beat the grip like in an army press.

To finish the beast, take the barbell at the width of the troch behind the shoulders. The neck is on the quilts, the shoulders are straightened, and there is a normal tuck across.
Pull the barbell up in the air, spread the balls of the kill. The neck collapses near the vertical plane, take care of the body position.
The lines at the top point are higher behind the shoulders. Take a look at the video and properly lower the bar down.

Shoulder Trainers

Bagato is right on the shoulders with large arms, you can replace it with a suitable exercise machine. For example, the army bench press is sitting by hand at Smith's simulators, vikoristovuyuchi lava under the cheeky close to 80 degrees. Lifting hands can be worked in a block simulator for an hour of traction of the lower block.

Dumbbell bench press is replaced by women with harnesses on the crossover. However, it is not possible for any person to lift the line beyond the line of the shoulders, and it is possible to problyat through one hand at a time. Qia right is also available for vikonanny, sitting at the simulators - with whom there is a risk of injury across.

The thrust of the bar to the top is replaced by the right in Smith's simulators, and the thrust is fought with one hand. Here, a wide grip is imitated, which is not handy for vikonnanny at the right with a barbell.

I can work on the skin hand in Smith's machine by 10-15%, the shards are not necessary for the equal body.

Shoulder training program

Good shoulder training can expand all three bundles of deltoid meat and focus on important areas.

How and be-like m'yazi, shoulders of the building take the advantage when working on a large number of repetitions, but for the best results, focus on the most important vase, or win the right more carefully and with insurance.

The program right on the shoulders is covered for 8 sessions, one skin training 5-7 days, before the general warm-up.

Standing barbell press or sit/stand army press: 3 sets of 4-6 reps for 80-85% max.
Barbell pull to the top of the board - 3 sets of 4-6 repetitions on the zusilla 75-80% of the maximum or 6-8 repetitions for the slipped line.
Raising hands from dumbbells - 3 sets of 8-10 repetitions for 70-75% max.

Give 3 quills before a skin set of 4-6 repetitions, 2 quills before sets of 6-8 repetitions, and 1 quill between sets of 8-10 repetitions. Adequate repair to allow the m'yazam to return to normal and to increase the maximum zusil in the skin network.

Since you have reached the maximum repetition for the skin set, it is necessary to increase the weight. For example, if you want to do 6 repetitions at the first network of the army press, add 2 kg to the skin side of the bar in the offensive network and practice with the whole band until you complete 6 repetitions. Let's do it again.

The training of the shoulders of the girls shows the equalness of the newcomer. There are two main pardons here, which will bring forth more newcomers:

zoseredzhuyutsya on nevidpovidnyh rights;
wink over a lot of repetition.

Focus on the important points of your shoulder workout. The more important it is given to the right, the less repetition you can rob. Rely on your right, as they allow you to safely progress forward.

The advent that grows with the hour is the number one rule when growing m'yazovoi masi with a natural path.

Change your mind so that you save enough calories from each other. Most people know what a necessary diet is to maximize growth, but forget that growth will not be, as it is not enough for a set of masi.

The exercise on the mud of the shoulders should be manually moved with the right on the chest ( i ) that . You can carry out a split on the upper part of the body and combine the work with the m'yazyv of the shoulders, arms, back and chest. At this point, give respect to the base right, so that you can work the front delta to get away.