The lesson of anatomy
The main muscles of the shoulder include the deltoid muscle, the biceps muscle of the upper limb (biceps) and the triceps muscle (triceps). The deltoid muscle has anterior, lateral and posterior fascicles. In order for it to acquire a beautiful form, it is necessary to work on all its beams.
Details
In the gym you will need a dumbbell weighing 1-3 kg, a barbell bar weighing 7.5 kg and a gym bench. The complex takes 30 minutes to complete. The interval between the approaches and between the exercises is 90 seconds.
Work:
1 - anterior bundle of deltoid muscle;
2 - middle beam of the deltoid muscle;
3 - posterior bundle of deltoid muscle;
4 - biceps (biceps arm muscle);
5 - triceps (triceps brachium muscle)
Try to distribute the load correctly when doing the exercise of our complex. The whole complex consists of three approaches to each exercise for 10-12 repetitions. Therefore, with the first approach, the load should be gentle so that the maximum voltage you feel in the third approach after 6-7 repetitions. During the exercise, do not forget to follow the breath. In the stage of relaxation - inhale, on exhalation do the power stage of the exercise. Visiting a gym 3 times a week, running, performing strength exercises and practicing yoga, pilates and dancing will maximally improve your physical state. After regular implementation of these exercises in your training program, your hands will become much stronger, and the muscles are more impressive. Now you can much more happily wear clothes with open shoulders. We consider this complex to be no less effective than swimming. Doing it regularly and with pleasure, you will achieve an amazing result!
Exercise 1
For the anterior beams of the deltoid muscles. Exercise should be standing, legs wide shoulder width, slightly bent at the knees, back straight. Hands with dumbbells weighing 2 kg are lowered down. Do traction to the level of the shoulders with two hands, you can each hand alternately. The hands are parallel. Hands bent at the elbows. Do 3 sets of 10-12 repetitions.
Exercise 2
For lateral fascicles of deltoid muscles. Exercise while sitting. Take a dumbbell weighing 3 kg. Lift the gymnastic bench by 75 degrees. Back straight, pressed to the bench, arms bent at the elbows, palms looking up. Do the press with both hands simultaneously. Do 3 sets of 10-12 repetitions.
Exercise 3
For the posterior fascicles of the deltoid muscles. Sit on a gym bench, bend, shoulders lie on your knees. Hands are lowered down, slightly bent (by 10-15 degrees) in the elbows. Do a pair of dumbbells weighing 2 kg at the same time with both hands. Do 3 sets of 10-12 repetitions.
Exercise 4
For the biceps hands. Sitting on a bench, the back is bent at an angle of 45 degrees. Hands are lowered down, dumbbells weighing 2 kg, palms facing forward. Perform bending of the biceps. Do 3 sets of 10-12 repetitions.
Exercise 5
Exercise for triceps. Exercise to perform standing. Raise one of the arms up and bend behind the head. Take a dumbbell in the hand 3 kg, fixing the elbow, and perform extension. You can hold your elbow with the other hand. Do 3 sets of 10-12 repetitions.
Exercise 6
Basic complex for hands and shoulders. In the standing position, the legs are shoulder width apart, the bar above the head. Perform an exercise on the triceps (8-10 repetitions). Then lower the bar and pull the rod to the shoulders. Hold the elbows in parallel with the bar. This deltoid muscle. Perform 10 repetitions and immediately after this 8-10 repetitions for biceps flexion. Complete 2 approaches. Take a breath on the rise. The barbell can be replaced with dumbbells weighing 4 kg. Take care that you do not lift the elbow above the level of the ear. The rack should be stable, keep your back straight, not slouching. When exercising the triceps and the deltoid muscle, the bar is taken with a narrow grip, i.e. the distance between the brushes should be equal to the width of your palm. When performing the biceps exercise, the grip is taken on the width of the shoulders (approximately 3 palms).