SHOULDERS – EXERCISE AND WORKOUT FEATURES
In the formation of the shoulder is involved one major muscle – the deltoid, except the back of the shoulder forms a trapezoid muscle.
Most professional bodybuilders pay special attention to training of the shoulders, as this not only increases the width, but also highlights bitsesy and triceps, making the hand more relief, so the work on the shoulders need not only professionals, but also all the bodybuilders in general.
Another important reason that dictates the need for training the shoulder – this is a high frequency of injuries of the shoulder joint. Many bodybuilders are faced with this problem, because the shoulder joint is involved in many exercises, so the last injury is very common and can be a serious obstacle to the good results. Proper shoulder exercise strengthens ligaments and stabilize the joint, thereby protecting it from injury, in addition, need to strictly observe the exercise equipment for injury prevention.
Features shoulder workout
Shoulders are one of the most difficult in terms of body parts. First, this is due to the complexity of the structure of the deltoid muscle which has three beams: anterior, medial (middle), and back.
Therefore, virtually no exercise, which could load the shoulder evenly and completely. Training should include a variety of shoulder exercises to different bundles of muscles, it is important in this case is the position of the body.
Shoulder Training consists of basic exercises and insulation. Basic exercises involve body research more than one beam, and may include deltas trapezoid isolated exercises directed generally into separate beams. Consequently, all newcomers are recommended basic exercises, as the backlog of one of the beams need to add isolation exercises .Remember that on the effectiveness of the basic exercise is far preferable to isolation.
Exercises on the delta, are anatomically vertical presses
Novice bodybuilders only two exercises for shoulders, experienced require a minimum of two basic insulation and 1-3 exercises, depending on the characteristics of the form and structure of deltoid muscles at the moment. In each set, perform 8-10 reps is the optimal number for muscle growth, increase strength for the number of repetitions necessary to reduce to 5 – 8.
Exercises to train the shoulders
Basic exercises for the shoulders
army bench
Army mode known as well as the clean and press, this exercise is recognized as the best exercise for the deltoids. There are various options for the army regime, it is possible to perform both with dumbbells and barbell as standing and sitting.Army bench employs the bulk of the deltoid muscles, especially the medial cord.
Breeding dumbbells in hand ( Power dilution of dumbbells to the sides )
Thrust rod to the chin
bench Arnold
The above exercises are roughly equivalent performance, each in different shifts the focus on the impact of deltoid muscle, so try to time to change them from time to time, that would not prevent the adaptation of development. All basic exercises affects the three beams, but most of the load receiving medial beam, it was he who played a decisive role in the formation of broad shoulders, and simultaneously engage the front and rear beams.
Isolation exercises
Here are some of the most effective exercises for isolating the front and back of the head. I would like to note that almost all of the basic and most isolation exercises involve the medial beam, so it does not need special training methods, it is quite basic. Also popular articles that are given exercises to practice " anavar for sale in usa;side of" or "lateral head" deltas – it is false information, firstly, because of the lateral head does not exist, and secondly, in any exercise, the muscle is activated all over and the top and side parts.
Front head
These exercises allow you to selectively pump the front beam, but also the load falls on average. If you want to increase in the volume of the front beam, use 1-2 exercises at a training session, you can change them periodically, to prevent the development of adaptation.
Bench due to head
Raising hands with dumbbells in front of you
Thrust the lower block forward
Rear head
If you have lagged behind the rear beam, these exercises will allow maximum use of it. Recommendations for inclusion in the training program are the same as for the front beam.
Breeding of dumbbells to the sides in the slope
Thrust dumbbells lying on his stomach
Inverse breeding simulator Peck-Deck
There is still a large number of exercises to train the shoulders, but they are less effective or redundant (for example, many exercises can be performed on block devices, however, work with free weights is considered to be more productive), so we will not list them in this article, so as not to cause difficulty in choosing the reader. We have fully meets the needs of novice and professional.