EXERCISES ON THE SHOULDERS AT HOME AND GYM

Many men and women dream of becoming owners of a toned body, without fat deposits, this will make the figure more attractive. To do this, first of all, it is necessary to increase the strength indicators of the upper body and increase the muscle mass of the shoulders.

To pump shoulders, there are a variety of exercises that can be performed in the gym or at home. It should be borne in mind that the exercises performed in a specially equipped gym under the guidance of a professional trainer will be much more effective.

Comprehensive gym workouts for men and women

To increase the brachial muscle (delta), first of all, you need to develop a special exercise program. To do this, it is best to contact an experienced trainer who is necessarily present in every sports center.

When self-drafting the program, it is necessary to take into account that the exercises on the shoulders for both the stronger sex and the weak are no different, except for the physical exercise used. Therefore, in men, the load is greater than in women.

The complex of exercises on the shoulders for men is as follows:

To increase the volume and muscle mass, perform 10–12 projectile lifts in one go. At the same time it is necessary that the sports equipment corresponds to the physical fitness of the person (it is not necessary to immediately choose too heavy equipment).
To increase muscle strength, choose projectiles heavier and make five sets of seven ascents.
Perform other exercises that are directed solely at one specific muscle. In this case, it all depends on what kind of muscle requires additional load.

Since the structure of delta muscles is the same for men and women, physical exercises for them will be similar. For girls, the appropriate load is selected depending on the goal pursued.

If a girl sets herself the task of simply throwing off those extra pounds, then she is unlikely to increase her muscle mass. As for pumping the delta it is necessary to purposefully and regularly engage in bodybuilding.

To a woman to increase the mass and volume of the shoulder muscles, you need:

train daily under the guidance of a coach;
use the maximum lifting weight of sports equipment;
eat foods that contain a huge amount of calories;
take drugs that increase testosterone levels.

For girls who first decided to go in for sports, it is recommended to choose 2-3 exercises and perform them for 5-7 days.

Then you can add a new exercise and slightly increase the load.

Types of exercises on the shoulders and their implementation in the gym

A visit to the gym provides an opportunity to pump shoulders with the help of various exercises that are basic and auxiliary. Regardless of the type of physical activity, dumbbells and a barbell are mainly used to increase the delta.

Barbell bench press

Such a lesson with a barbell is basic for pumping the delta. In this case, the main bundle of muscles is primarily strained. To perform such a task, you need:

take the barbell top straight grip;
raise the projectile flush with the chest;
take a deep breath;
lift the barbell up, while the arms should be straightened in the elbows;
at the end of the ascent it is necessary to exhale slowly;
when slowly exhaling, lower the barbell back to the chest.

In this case, the number of repetitions and approaches depends on the physical abilities of the person.

Press arnold

It is a popular exercise that is performed in a sitting position and allows you to train the entire shoulder girdle. To implement it, you must perform the following steps:

sit on a bench designed for sports training;
slightly bend back forward;
take the bar with a wide grip;
slowly exhaling, raise the sports equipment above your head. In this case, lifting is considered complete when the arms are fully extended;
take a deep breath and lower the barbell by the head.

The number of lifts and approaches is done according to the recommendations of the coach.

Training with dumbbells

These exercises are standard and involve two stages of action. In this case, the first stage involves pressing dumbbells in a sitting position:

sit on a bench with a back that will allow your back to lean;
head positioned so that the chin is parallel to the floor;
elbows turn to the sides;
exhaling the air, gently raise the dumbbells to the outstretched arms so that they touch each other at the top;
make a 10-second pause;
while breathing in, lower the shells.

The second stage consists in raising shells to the sides. For this you need:

make a slight forward bend;
stretch your arms and take dumbbells;
lift shells, while spreading his hands in different directions;
gently lower the dumbbells.

Exercise the recommended number of times.

Physical training on simulators

In this case, the simulator called "butterfly" is the most effective sports equipment, which is available in any modern sports complex. To pump shoulders with this simulator, you must follow the following procedure:

to sit comfortably on the simulator;
the body to lean on the seat and back of the sports projectile;
hands to take the railing;
jerk up.

When performing such an exercise, the hands should be on the same plane. When extending the elbow joints, it is necessary to exhale, and when they are flexed, take a deep breath. The number of repetitions should not exceed the recommended coach.

Training with weights

Classes with weights, as well as classes with other projectiles listed above, contribute to an increase in the mass and volume of the delta. In this case, all exercises are performed similarly to exercises with dumbbells. The following exercises with weights are considered the most effective and widespread:

rise up (above the head);
rise to the side when the arms are spread around;
the rise to the chest, which can be performed both sitting and standing.

This projectile is universal, as it can be used in the gym, at home or on the street. In addition, the weight is considered the most affordable and cheap projectile for pumping the shoulder muscles.

Pumping of the shoulder muscles at home

Not every person has the time and financial opportunities to regularly visit sports halls. Therefore, many people who want to have a beautiful body and a healthy body do physical exercises at home.

In order to pump the delta at home, use the following sports equipment:

Barbell In this case, all classes with such a projectile are performed similarly to those used in sports complexes. This could be the Arnold bench press, a bench press, a barbell up above the head. It should be borne in mind that for the efficiency and comfort of classes performed at home, in addition to the bar, you must have a special bench.
Dumbbells. For home workouts, it is best to buy dumbbells with removable pancakes. This, firstly, will save space in the room, secondly, it is very convenient when changing weight, and thirdly, such projectiles are much cheaper than cast ones.
Push ups. The easiest way to give your shoulders a sporty relief. This exercise can be performed as an individual, or in conjunction with other tasks that involve the use of various sports equipment.

To avoid injuries, you need to stretch and warm up your muscles before doing any workouts.

To do this, follow these steps:

walk in an accelerated step. This action helps to accelerate blood circulation and increase body temperature;
Shoulders make several circular motions. Thus, the joints and muscles will be able to prepare for the upcoming loads;
do a minute rest, and then proceed to direct training.

All of the above methods will help not only get rid of excess fat deposits in the shoulders, but also increase muscle mass.