Since ancient times, broad-shouldered men have been considered the prototype of masculinity and strength. The development of knowledge of anatomy allowed the development of targeted exercises that can train any muscle group, including the shoulder girdle.
Instructions
Step 1
It should be noted right away that it is best to work out in the gym with an instructor. This will be most effective from the point of view that your exercise technique will develop correctly and much faster.
Step 2
However, if you don't have enough time to go to the gym, get yourself a pair of dumbbells with a set of pancakes and do the exercises below at home.
Step 3
Before starting your workout, be sure to spend 15 minutes warming up. Since you intend to direct the classes to training the shoulders, then, accordingly, pay more attention to warming up the shoulder and elbow joints.
Step 4
Frontal swings. Stand up straight with your shoulders in the same plane as your torso. Make gentle forward sweeps with outstretched arms. Bring your arms to a level parallel to the floor. Do 4 sets of 6 swings.
Step 5
Side swings. Stand up straight, start swinging to the sides. Remember to keep your shoulders in the same plane as your torso. Bring your arms to a level parallel to the floor as well. Do 4 sets of 6 reps.
Step 6
Swing in the slope. From a standing position, lean forward so that your body forms an angle slightly more than 90 degrees. Bend your legs slightly at the knees, and your arms at the elbows (they should be lowered). Begin to swing upward, connecting the shoulder blades. Do not slouch, keep your back and shoulders straight at all times. Also do 4 sets of 6 times.
Step 7
Shrugs. This will require a slightly heavier weight than the previous three exercises. Stand up straight with your arms at your sides. Start raising and lowering your shoulders as if you were shaking them, saying “I don’t know”. Hold each time at the peak of the rise for two seconds. Perform 5 sets of 8 times.
