Every man wants to have wide and bulging shoulders. Even among women fitness practitioners, many want bumpy shoulders. There are a number of training complexes with which you can significantly increase the width and volume of the shoulders.
It is necessary
horizontal bar, two dumbbells 2 kg each, swimming pool
Instructions
Step 1
In order to increase the shoulders and achieve a positive result, you must first choose the right training tactics and follow them for a certain period. Any workout, and even more so on the shoulders, should begin with a good warm-up warm-up so as not to injure the shoulder joints and muscles. The stretching must include circular movements with your hands, as well as push-ups from the floor with a wide grip. Jogging down the street or on the treadmill in the gym is best. Beginners should practice 3 times a week, otherwise the shoulders (deltoids) will not have time to relax until the next workout.
Step 2
The basic exercise for increasing shoulders is a wide and medium grip pull-up on the bar. To do this, you need a street street between approaches for half a minute.
A trained person, accordingly, needs more repetitions, depending on strength and abilities. Further, in order to increase the shoulders, you need to perform circular swings with dumbbells of 1-3 kg. The number of swings is at least 10 for 3 sets.
Step 3
It is imperative to include sports swimming in the pool in the training complex. It has been known for a long time that with the help of swimming you can noticeably increase the shoulders. Three swimming styles affect the increase in shoulder volume - crawl (freestyle), backstroke and butterfly. Swimming three times a week for one hour will significantly complement the training complex for expanding the shoulders. If you train on such a schedule, progress will be noticeable after a maximum of a year of training.
