Exercises for the shoulders - we train at home

While engaged in bodybuilding and muscle buildingmass, do not forget about the shoulders. It would seem that this is an insignificant part of the body, but if it is untrained, the figure will not look harmonious. Therefore, in order to look proportionate, you need to regularly perform exercises for the shoulders. We picked up the most effective exercises that develop different sides of the shoulder deltas. This set of exercises for the shoulders is very effective, the main thing is to perform all movements smoothly, without jerking, otherwise it is threatened with injuries and stretching. Remember that before exercising it is necessary to perform exercises to warm up the muscles and increase the mobility of the joints. If you do not feel like warming up, you can jump on the rope or just on the spot for a few minutes. So, let's begin:

1. To expand the shoulders and give them volumeThe rod is operated in a standing position. Stand upright, legs and arms on the width of the shoulders, take the bar from above with a grip, holding it at shoulder level. Raise the bar above your head until your arms are fully extended and smoothly lower down to the starting position.
2. Thrust rod or body-bar to the chin. With this exercise, the front and side muscles of the shoulders are well developed. Stand upright, feet shoulder width apart, take the barbell widthwise or slightly wider. Start slowly lift the bar up towards the chin and lower it down, straightening at the lowest point of the arm completely.
3. Working shoulder muscles more clearly allowsuch exercises for the shoulders, as a press of dumbbells in the sitting position. Delta will acquire a convex, beautiful shape, and all the muscles surrounding the shoulder joint will also train and increase in size. Sit on the bench and bring your hands with dumbbells close to the shoulders, the palms should be pointed forward. From this initial position, raise your arms up above your head, keeping your back straight, and your head slightly elevated.
4. There is another effective exercise - this is"Press Arnold". A large number of bodybuilding trainers are sure that it is these shoulder exercises that are much more effective than all the others, because turning hands when lifting a dumbbell activates the work of everyone, even the deepest muscles that, as a result of training, push the deltoid muscles upwards, making them much more bold . Starting position - sit on a bench with a backrest and well rest your feet on the floor. Raise your hands with dumbbells to the height of your neck, and brush - with your hands to yourself. After inhaling, squeeze the dumbbells clearly up, at the top level, start turning the hands outwards so that eventually the grip changes to "straight" (palms facing forward). At the top, exhale. Return to the starting position, similarly changing the grip to the reverse.
5. Bending in the slope of hands with dumbbells is anothergood exercise. Sit on the edge of the bench, bring your feet and knees together. Now you need to bend forward so that your knees are touched by your knees. It is important - to rest on socks, the heels are raised for the best contact of the chest with the hips. Lift them to the sides and as high as possible hands with dumbbells, grasp your hands down. Slightly bend your arms to reduce the load on the elbow. Slowly raise and lower the dumbbells up and down, bringing up and spreading arms to the sides and up.

Let's say right away that a bar is suitable for men, andwomen can perform all the same shoulder exercises with the help of a body-bar - this is a special heavy stick for strength training, looks like a bar, only without disks.

Exercises for the shoulders of the house are very convenient to carry out,the main thing is to allocate certain time for such lessons and not to deviate from the planned schedule. In this case, in a month you will see the first results.