A strong and well-developed shoulder girdle makes the figure more masculine and proportional. It has several muscle groups in its composition, and each of them needs to be worked out.
Instructions
Step 1
The shoulder girdle is represented by a set of deltoid and trapezius muscles. The deltoid muscle has three bundles: anterior, middle and posterior. The trapezius muscle is located on the back of the torso. The shoulder joints have a complex structure, because they provide the movement of the arm around the circumference.
Step 2
The anterior bundles of deltoid muscles begin at the clavicle, end at the humerus. They move their hand forward. The middle beams are in the same place, but are responsible for abducting the arm to the side in the plane of the body. The posterior bundles begin at the shoulder blades and are attached to the humerus, they move the arm to the side and back.
Step 3
The trapezius muscles begin at the base of the skull and end in the middle of the lower spine. They raise and lower their shoulders, bring the shoulder blades together. There are exercises for several muscles of the shoulder girdle at once, others train one muscle in isolation.
Step 4
For all three deltoid muscle bundles, you can do an exercise called the Arnold press. Dumbbells are at neck level, elbows are in the same plane with the body, palms are turned towards the body. The dumbbells are squeezed up as you exhale, at the level of the crown of the palm, the palms are turned outward.
Step 5
Seated barbell press from the chest trains the front and middle bundles of the deltoid muscles, the sitting position helps to focus on the shoulders. For this exercise, the back of the bench should be close to the upright position and the bar should be at chest level. The bar is taken with a wide grip, palms look up. Squeeze the bar straight up, while the chest is bent forward.
Step 6
To give a load to only the anterior deltoid muscle bundle, you need to lift your arms with dumbbells in front of you. At the same time, the distance between the dumbbells is not more than shoulder width, arms are raised to the shoulders or slightly higher. The front part is also involved in push-ups with the back to the bench.
Step 7
Press from behind the head loads the middle bundle of the deltoid muscles and the top of the trapezius muscles. The bar is behind your head, your back is straight. As you exhale, the bar rises above your head. Breeding dumbbells to the sides involves mainly medium beams.
Step 8
To include the back beams in the work, it is necessary to spread the arms to the sides in an inclination. The body should be parallel to the floor, arms move exclusively in a vertical plane. This exercise also uses the trapezius muscles.
Step 9
The back beams also involve a one-arm dumbbell row in an incline. At the same time, they stand, resting against the bench with the other hand, the body is almost parallel to the floor. The hand with the dumbbell stretches with the elbow up, then straightens down.
