- March 25, 2015
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Muscles of the shoulders lowered and raised blade, take part in moving the arm in any direction and ensure its stable position.
In any shoulder workouts or activity, which includes the movement of the arms, shoulder muscles involved. Since these muscles are directly connected with the torso and arm, their development and activities are carried out in conjunction with the muscles of the chest, back, abdomen and arms.
Shoulder muscles can be divided into three groups:
-The front deltoid muscles of the shoulders
-Middle deltoid muscles of the shoulder
-Rear deltoid muscles of the shoulder
During training for athletes on the shoulders and above the average level it makes sense to work through all of the deltas of the shoulder at a time or load them on different days of classes in turn, together with other muscle groups, such as breast or back.
Press of a bar because of the head sitting
This exercise loads are generally medium beams deltoids and upper trapezius muscles.
Side Raises with Dumbbells
This exercise develops the middle part of the deltoid muscle, consisting of several beams that attach to the humerus.
Lying lateral raise dumbbells
When performing this exercise, the main effort is concentrated at the beginning of the movement. Best results can be achieved, making 10-20 repetitions.
Upright Barbell Row
Standing. Feet apart. Back straight. Grief rods to keep the bottom from the hips, taking her little wider than shoulder width grip on top.
Shoulder Press Machine
This exercise mainly affects the middle part of the deltoid muscle. Additionally affects the supraspinatus and upper trapezius muscles when lifting the arms above the horizontal level.
Barbell Shoulder Press
To increase the load on the front part of the deltoid muscles, get your elbows slightly forward.
Dumbbell Shoulder Press
This exercise is recommended to do for people with fragile shoulders. It replaces exercises often lead to injuries, for example, the classic bench with dumbbells with elbows out of leads or press of a bar because of the head.
Lifting dumbbell forward alternately
This exercise affects mainly the front part of the deltoid, clavicular portion of the pectoralis major muscle and to a lesser extent in the middle part of the deltoid muscle.
Lifting one arm forward with the lower block standing
Standing. Legs slightly apart. Handle grip exerciser to take the top, the side with his hand on his hip.
lifting dumbbells in bending forward
This exercise mainly engages the rear of the deltoid muscle.
Cross Hand Back for Shoulder Exercise
Facing the simulator. Arms crossed, lift forward, take the left hand right arm and the right hand – the left.
Cross Hands Back from the lower blocks in the slope
This exercise loads deltoids, primarily their back. At the time information of the blades in the works include rhomboid muscles, as well as the middle and lower trapezius muscles.