A beautiful, harmoniously developed body cannot be imagined without broad, powerful shoulders. In order to pump them, there are many simulators. But it often turns out that they are all busy, just like the barbells. In this case, it remains to work with dumbbells. But this is not just an alternative, due to the work with dumbbells, the shoulders can be pumped as successfully as with the help of other sports equipment.
It is necessary
two dumbbells
Instructions
Step 1
To work out the front deltas, take the dumbbells in your hands. Lower them and slowly raise them in front of your eyes, turning them inward until they take a horizontal position. Do five to six sets, eight to ten repetitions each.
Step 2
To work on the rear deltas, place your feet shoulder-width apart and squat down slightly. Lean forward with your back straight and your eyes upward. Take dumbbells in your hands and do the spreading up, with effort pushing the dumbbells up. Do six full sets of seven to eight reps each.
Step 3
Work on the side of the delta. Take dumbbells in your hands, stand up straight. Spreads his arms to the sides, with effort pushing the weight of the dumbbells. You can bend your arms slightly to make the exercise easier. Do five to six sets of eight to ten repetitions each.
Step 4
Perform upward jogging movements with dumbbells. Take the dumbbells in your hands and place them on your shoulders in such a way that the round ones will look back and forth. Lift them up in an arc, twisting them until the handles of the dumbbells form one vector. Do this exercise for seven to eight sets of eight repetitions each.
