Today, a lot of the fairer sex are trying to improve their body - they pump up different muscle groups, including the shoulder girdle. There are special exercises for this.
Necessary
dumbbells
Instructions
Step 1
Pick up dumbbells and stand up straight. Also bend your arms slightly at the elbows. This exercise consists of raising your arms with dumbbells from the sides while standing. It promotes the development of the lateral and external head of the deltoid muscles. Do the exercise as follows. Raise the dumbbells, simultaneously spreading your arms to the sides, to the level of the crown. Then put your hands down. Repeat this exercise several times. In this case, it is advisable not to stop keeping your hands in a bent state.
Step 2
Do the following exercise regularly with dumbbells. Stand up straight with your arms at your sides. At the same time, try to raise your shoulders as if you want to reach your ears with them. Move only up and down to avoid injury to the shoulder joint.
Step 3
Start pressing the bar from behind your head. This exercise should be done while sitting. Grab the shell wider than your shoulders and lift it as high as possible. Then try to lower it behind your back to the base of your neck. This exercise will develop your trapezius muscles, deltoids, and triceps. Here you can experiment with the width of the grip to work out the different sections of the shoulder girdle.
Step 4
Also perform the exercise with a barbell to press it from the chest up in a standing position. This will make it possible to develop the trapeze and back. Do not lean back when doing it.
