The embossed shoulder muscles make the arms strong and outwardly beautiful. In training, the shoulder girdle must be given due attention, otherwise the body will be disproportionately inflated. Exercise your shoulder muscles 3-5 times a week and they will always be in excellent condition.
Instructions
Step 1
To do the exercises, hold dumbbells in your palms or put weights on your hands. Stand up straight with your shoulders naturally drooping. As you exhale, lift your shoulders up, pulling them as much as possible to your ears, while inhaling, lower them down. Do 20 to 30 lifts. Then, as you exhale, round your back, point your shoulders forward. As you inhale, open your chest and try to bring your shoulder blades together. Repeat the exercise 25 times.
Step 2
Make circular movements, describing the amplitude as much as possible. First one way, then the other. Make 20 to 25 circles in each direction.
Step 3
Stretch your arms out to the sides, keeping them parallel to the floor for 2 to 4 minutes. Then, without lowering your hands, raise them a little higher and hold for 30 - 40 seconds. As you exhale, lower your arms and relax.
Step 4
Bend your elbows. Lower your forearms down, pointing your fingers to the floor and your elbows to the sides. Then lift your forearms up 180 degrees. Combine movements for 1 minute.
Step 5
Extend your arms to the sides, describe them in a circular motion, gradually increasing the amplitude. When the circles are at their maximum, start decreasing the diameter.
Step 6
Lower your arms along your body. As you inhale through the sides, raise your straight arms up, with an exhalation, lower them. Do 20 to 30 lifts.
Step 7
Stretch your arms out in front of you. When inhaling, spread your arms to the sides, trying to connect the shoulder blades. As you exhale, bring your hands together. Repeat the exercise 20-30 times.
Step 8
Bend your elbows, press them against your ribs. With an exhalation, extend one hand forward, with an inhalation, return it to its place. Repeat the exercise with the other hand. Make 20 throws with each hand.
Step 9
Put your hands down. As you inhale, pull them forward, then up. With an exhalation, place your arms parallel to the floor, then down. Repeat the exercise 20-30 times.
Step 10
Additional stress on the shoulder muscles can be created by periodically doing push-ups, boxing and swimming.
