Narrow shoulders make the figure look thin and awkward. Such a person seems defenseless and his appearance can even attract trouble in the form of hooligans. Especially in this regard, young men are worried, since men often want to protect a thin girl, but an inexperienced representative of the stronger sex seems outwardly already unattractive for women. Great physical activity will help to correct the situation. It is recommended to train at least 3 times a week.
It is necessary
Dumbbells weighing from 0.5 to 5 kg
Instructions
Step 1
Stand straight, feet shoulder-width apart, in the palms of a dumbbell. As you inhale, raise your arms through the sides up, fix the position for 2 seconds. As you exhale, lower your arms down. Repeat the exercise 15 to 20 times.
Step 2
Sit with your buttocks on your heels, take one dumbbell, grasp it with both palms, put your hands behind your head so that your elbows point straight up. As you inhale, raise your arms, fully straighten your elbows. With an exhalation, return your arms to their original position.
Step 3
Stand straight, feet shoulder-width apart, bend your arms with dumbbells at the elbows and press them to your sides. As you inhale, bring your right arm forward, fully straightening the elbow. With an exhalation, return to the starting position. With the next breath, repeat the throw with your left hand. Make 30 boxing movements with each hand, while gradually accelerating the pace of changing hands.
Step 4
Place your palms with dumbbells on your shoulders. While inhaling, straighten both arms up, with an exhalation return to the starting position. Do 20 reps. Change the technique of doing the exercise. As you inhale, straighten your right hand, and keep your left hand near your shoulder. With an exhalation, lower your right hand. With the next breath, lift the left one. Repeat the exercise 15 times with each hand.
Step 5
Push-ups, boxing and swimming will also help increase the shoulders. Use this extra load whenever you can. Sign up for the martial arts section. This practice will help develop not only the shoulders, but also endurance, agility and strength.
