A beautiful figure is not only "cubes" and biceps. To make your body look really attractive, you need to take care of every muscle, including the shoulder girdle. It is necessary to develop it not only for men. Girls with strong shoulders stand out for their attractiveness from others who have narrow and sloping ones.
Shoulder girdle anatomy
The shoulder girdle has two parts: the trapezius muscle and 3 deltoid bundles. Deltoid bundles are medium, back and front.
The anterior bundles start from the clavicle and are attached to the shoulder bones. They raise their arms straight.
The middle beams have the same structure as the front ones, but they are responsible for moving the arms to the sides.
The posterior bundles are also attached to the bones of the shoulders, but start from the shoulder blades. With the help of them, you can spread your arms to the sides and back.
The trapezius muscles are more functional, and differ anatomically from the deltoids. They are long muscles in the shape of a trapezoid. It starts from the base of the skull and ends in the middle of the back. They are responsible for bringing the shoulder blades together as well as raising the shoulders.
The shoulder joints are complex. They can rotate not only back and forth, like the knee joints, but also in a circle. This is provided by a "ball-basket" design.
Advice
There is no exercise that can work the shoulder girdle at once. Therefore, to train the shoulders, it is necessary to perform a set of exercises. Correctness of execution is no less important than regularity. By doing the exercise inaccurately, you can accidentally shift the load to other large muscles, and there will be practically no effect on the shoulders.
Besides appearance, shoulder strength is important for other exercises. To minimize the risk of injury, it is necessary to have strong joints and shoulder girdle.
Warm up
Shoulder training involves a lot of stress. Therefore, the shoulder girdle must be well warmed up.
- Rotation of straightened arms. You can rotate them one by one, at the same time or even in different directions.
- Shoulders rotation. Make amplitude rotations first with both shoulders simultaneously, then alternately.
- Jerking with hands. They can be performed in any plane.
Exercises for the shoulder girdle
Raising arms
Starting position: standing up straight, take dumbbells. Lower your hands in front of your hips, palms towards you.
Technique of execution: it is necessary to raise dumbbells in front of you just above the shoulders. Then calmly lower it back.
Features: while lifting the arms, their position should remain unchanged in relation to the body and each other. Hands do not need to bend, and also tilt the body back. If it is not possible to raise the dumbbells in a different way, their weight should be reduced.
Dumbbell press up
Starting position: sitting on a bench, take dumbbells. Raise them to the shoulders, and spread the elbows to the sides. It turns out that the arms and body will be in the same plane. The spine and head should be kept straight.
Technique of execution: we raise the dumbbells up, bringing them together over the head. Hands must be straightened. Only after that start returning to the starting position.
Features: while lifting, exhale, lowering - inhale. Do not lower or raise your hands in jerks. You can do the exercise while standing to increase the load on the back press.
Breeding hands
Starting position: stand at attention, namely, put your feet slightly narrower or shoulder-width apart, keep your body straight. Take dumbbells, and lower your arms. Bend your elbows about 20 degrees, and hold the dumbbells in front of your hips. The palms will look at each other.
Technique: raise your hands up to the sides. The angle of the arm and the position of the hands should not change. Raise the dumbbells until the hand is horizontal, or slightly higher, and then lower it.
Features: much smaller weights are used in the exercise than when performing a dumbbell press, since the load is created due to the length of the shoulder created by the hands. Do not jerk the dumbbells. If otherwise does not work, reduce their weight.
Breeding hands in an inclined position
Technique of execution: standing, you need to bend forward 60-70 degrees. The back must be kept straight, slightly bent. Bend your legs and elbows 20-30 degrees. Hands with dumbbells will be in front of the legs, and the palms of the hands will be directed towards each other.
Technique of execution: without changing the position of the arms, the angle of bend of the elbows and knees, as well as leaving the tilt of the body and arch of the back, raise the dumbbells to the sides. Having reached the maximum possible height, gently lower your arms.
Features: you need to perform the exercise carefully, as you can get injured if you do it wrong. You cannot bend in the opposite direction, so as not to pull your back and not overstrain.
