Делай Эти Упражнения 5 МИНУТ В ДЕНЬ, Чтобы Накачать Мощные Плечи

In this video, we will tell you how to pump up powerful shoulders in just 5 minutes a day, we will show the best exercises and the correct technique of execution, so watch to the end, it will be informative. Shoulder training is the best way to expand your back and create a V-shaped figure. Strengthening the shoulder joint is necessary for pull-ups, push-ups, all kinds of push-ups with a barbell, as well as for performing exercises for the muscles of the arms, primarily the triceps. To pump up the shoulders, it is necessary to work out the deltoid muscles and trapezoids at various angles, for which the exercise with dumbbells is perfect. However, it is important to remember that the shoulder joint is one of the most fragile, that is, the correct technique of performing exercises is necessary. The shoulder muscles consist of three bundles, front, back and side. Each of them is responsible for performing a certain type of exercise. For example, the front part of the middle bundle performs compression functions, the back part of the middle bundle and the back delta are responsible for traction functions. Since the middle delta has the largest volume, it is usually given priority in training. The basic exercise in this case is standing press. It can be performed with both a barbell and dumbbells. In turn, the side deltas develop the dumbbells. Also, the shoulder muscles are associated with the musculature of the upper back and trapezoid muscles. That is why the correct training of the shoulders should be based on the variation of exercises and working out the muscles at different angles. In addition, on the correct combination of training days. But at the initial stage, it is necessary to rely on the base, without forgetting to pay attention to each bundle. Beginners will have enough of 2-3 movements. Experienced athletes use 2-4 basic and 2-4 insulating exercises. The recommended number of sets for one movement is 3-5, the number of repetitions is 8-15. It is recommended to train the shoulders once a week. Only with specialization, experienced athletes can break the deltas for 2-3 days in a row. Pay special attention to the warm-up. Shoulders. A complex complex that is easy to damage. It makes sense to put shoulder movements in the program after training large muscle groups of the body. This will prepare the deltas for load and reduce the risk of injury. Best exercises on the shoulders. Spreading the dumbbells to the sides. This exercise on the shoulders implies an isolated load of the deltas. It is accentuated by the impact on the middle beam. Since the element is very injury-prone, it is necessary to choose the optimal weight in advance. Be careful. Start with light dumbbells. Technique of execution. Stand shoulder-width apart, take the dumbbells with a neutral grip. The shoulders need to be straightened, and the legs and hands need to be slightly bent, keeping the limbs in slight tension. The lifting of the weight is carried out through the sides, observing the position of the elbows a little back and up. At the peak, imagine as if you are slowly emptying the jugs with water. Then lower the upper limb into the starting phase again. Pulling the weight to the chin. Such a strength exercise on the shoulders involves several muscle groups at once. The greatest load during movement is received by the front and middle bundles of deltoids. In addition, trapezoids are included in the process, if you start lifting shells above the shoulder line. Also, the load on the trapezoid is regulated by the width of the grip. Technique of execution. The dumbbells must be placed in front on the hips along the shoulder blades. At the same time, the back is supported in a natural bend, and the shoulders are unfolded. When lifting the weight, make sure that the elbows look in different directions, and also strive up to the ceiling. The rise is carried out to the upper chest. After a short pause, the dumbbells go down to the starting phase. Stand dumbbell press. This is a strength exercise on the shoulders that allows not only to develop strength, but also the volume of the corresponding muscle groups. In addition, the muscles of the upper back, triceps, as well as stabilizers are involved in the process. Technique of execution. The work is done while standing. The weight is held by a straight grip, the palms look forward. During movement, make sure that the forearm is perpendicular to the floor. After lifting the shells above you, do not allow the joint lock to be fully closed to reduce the load on the elbows. The chin must be held parallel to the floor in order to avoid pulling the bottom of the back. The legs must be held in a slightly bent state. Lifting the dumbbells in front of you. This is an emphasized element for the development of the front beam of deltoids. In addition, the middle beam is also included in the work. Since the correct lift is possible only with the active pressure of the press, the abdominal muscles are also involved in the element of the training process on the shoulders. As stabilizers, the muscles of the legs and back work here. Technique of execution. The work is also done while standing. Place the weight in front of you on your hips with a straight grip. Straighten your shoulders and back, then lift the shell in front of you to a parallel half-position. Do not swing and do not throw the dumbbell. Work exclusively with the force of the delt. In the lower position, the shell should not touch the hips, being in the raised position. The development of the dumbbells in the inclination. This is an emphasized element. The training on the shoulders directly affects the back beam of delts, the muscles that ensure the complete mobility of the hands. Since you will have to work in a very non-standard position, you additionally strengthen the lumbar region near the spinal column, develop stabilizers. Technique of execution. Bend so that the angle of the body bend is almost 90 degrees. It is forbidden to bend your back. A natural bend is observed in the lower back. The shoulders are brought back. Lift the dumbbells from the floor and bend your arms a little to maintain tension in them. The development is carried out until a T-shaped pose with a pause at the peak point. Pressing the barbell while standing and sitting on your chest. The main movement that should be performed by both beginners and experienced athletes. The technique of performing the exercise while standing. Place the barbell on the rack at the level of the shoulders. Come up to the shell and remove it from the racks, taking a slightly wider shoulder with a straight grip, so that your forearms are strictly perpendicular to the floor, and placing the barbell on the upper part of the chest. Take a step back. Stand upright. Legs a little wider than the shoulders and slightly bent at the knees. This is the starting position. The back must not be bent during the entire approach. If you bend your back, lose weight. Gently, without jerking and using your legs, squeeze the barbell up. The elbows, at the same time, are slightly bent at the top point. This will help avoid elbow injury. Gently return the shell to its original position. You can start the next repetition without touching the chest barbell. Return the barbell to the rack. This is the most common option. But some athletes take the barbell to the chest not from the racks, but from the floor, jerking. To do this, you need to have experience and the appropriate technique. In addition, most in this option lose a certain percentage of the weight of the shell. Friends, we recommend you watch another of our videos, in which we talked about 4 simple exercises that transform your body in just a couple of weeks. The link to it will be in the description and pinned comment. Thank you for watching this video to the end. If it was interesting, like and subscribe to the channel. There will be a lot more useful information. See you soon!