Strong shoulder joints are essential for daily activities, especially sports. You can develop your deltoid and trapezius shoulder muscles by practicing specific exercises for that area all the time. It is worth understanding this in more detail.
It is necessary
- - barbell;
- - dumbbells;
- - sports uniforms;
- - horizontal bench;
- - sunbed"
Instructions
Step 1
Run the dumbbells while standing. Pick up light dumbbells. If you are just starting to train, then they should not be more than 3-5 kg. Place your feet slightly wider than your shoulders and keep your back straight. Lower your arms with dumbbells down. Next, stretch to the sides until your hands reach chin level or slightly below. Make sure that all movements are smooth, and that maximum tension in the shoulder girdle is achieved. Do this exercise less than 8-10 times in each set.
Step 2
Push up. This is one of the classic exercises that can give great results when done correctly. Lie on your stomach with your hands palms down, about shoulder-width apart. Place your toes on the floor. Keep your back straight. Gently lift your body off the floor until your arms are fully extended. Repeat this exercise 10-20 times. For a start, you can do less. It is important to feel the tension and the trajectory of the movement. This very effective exercise not only helps to strengthen the joints of the shoulders, but also develops the chest and back.
Step 3
Exercise with a barbell to develop your shoulder joints. Sit on a horizontal bench or chair with a back. Take a barbell and hold it at shoulder level, lower your elbows down. Raise the projectile up until both arms are fully extended over your head. Return the barbell to its original position. Repeat 10 times in one set.
Step 4
Always start with light weights. Try to take no more than 15 kg and gradually increase the projectile. Try to do this every week. The shoulder joints can only be strengthened if they feel a constant influx of stress. The muscles easily adapt to the weight being lifted. Consider this point. Therefore, you will also have to reduce the number of repetitions to 8. This will be enough for a good training.
Step 5
Cool down at the end of your workout. Lie on the floor with your stomach and grasp your feet with your hands. In this position, make a swinging motion back and forth. Repeat this 15-20 times. This will help to firm up the shoulder joints and prevent injury.
