- - Rod;
- - dumbbells;
- - sports uniforms;
- - horizontal bar;
- - lager "
Perform wiring dumbbells standing. Pick up not heavy dumbbells. If you are just beginning your training, then they should not be more than 3-5 kg. Stand with your feet slightlywider shoulders and keep your back straight. Lower arms with weights down. Then do the wiring in hand as long as your hands will not reach the level of the chin or slightly below. Make sure that all the movements were smooth, and reaches the maximum voltage in the shoulderbelt. Perform this exercise at least 8-10 times in each set.
squeeze. This is one of the classic exercises that can be the right approach will give an excellent result. Lie on your stoma
ch, lower the hands, palms down aboutshoulder width apart. toes rest against the floor. Keep your back straight. Slowly lift your body off the floor until your arms are straight overall.Repeat this exercise 10-20 times.To begin with maybe less.It is important to feel the tension and motion path.This is a very effective exercise not only helps strengthen the shoulder joint, but also develops the chest and back.
Engage with the bar for the development of the shoulder joints.Sit on a horizontal bench or on a chair with a back.Take the rod, and keep it at the shoulders, elbows, lower down.Pick up a shell as long as both hands are completely not to pull over the head.Return the bar to the starting position.Repeat 10 times for one approach.
Begin always engaged with a light weight.Try to take no more than 15 kg and gradually increase the projectile.Try to do it every week.The shoulder joints can be strengthened only if they feel the constant flow of loads.Muscles can be easily adapted to raising the weight.Consider this point.So you have to also reduce the number of repetitions to 8. It will be enough for a good training.
Do cool down at the end of the workout.Lie on the floor belly and grab hold of the feet.In this position, make a rocking movement back and forth.Repeat 15-20 times since.This will help a good "cover up" the shoulder joints and prevent injuries.
Tip 2: How to strengthen the shoulders
Shoulders - one of the most in need of training of the body.When performing many of the exercises the main burden falls on the shoulder.Therefore, every wrong move can result in injury if the muscles, ligaments and joints of shoulders unprepared properly.Include in each training exercise on his shoulders, and you will be able with confidence to take all new heights in sports and fitness.
Take dumbbells, weight them choose in the range from 1 to 5 kg.Stand with your feet shoulder width apart, hands to pull out of the chest.On the inhale slightly bend your elbows and arms out to the sides.Exhale again pinch hands together.Repeat the exercise 10 - 20 times.
Raise your hands above your head.On the exhale, lower your hands down, stay in a position where they are parallel to the floor.Within 20 - 30 seconds, do hands springing movement upwards - downwards.As you inhale, lift your hands to the starting position.Repeat with another 6 - 8 times.
Lie on your stomach, rest on the floor socks feet and elbows.On the inhale lift the body off the floor, forming a bar.Fix the position for 5 - 7 minutes.Support in the exercise you will have only socks on the feet and hands of the forearm.With an exhalation, lie on the floor, lift your upper body, his arms crossed, his hands grasp the blade.Lower body on the floor and push the crossed arms.In this stretch you will feel as disclosed shoulder joints.Soak 1 minute in this state.On the inhale, lift the, release your hands and drop them on the floor, relax.
Sit on the floor, pull the legs, put his hands around her hips.On the inhale bend your knees and lift your hips up.Try to keep your posture resembled a table, that is, the body and the thigh should be parallel to the floor and his hands and shins - perpendicular to it.Try to feel the shoulder revealed joints.If you are free to stand in this position, raise your hips even higher and a little slide to his knees.
Do not miss the opportunity to further work on the shoulder.This will help you, boxing and swimming.Great exercise for the shoulders are also inversions, for example, stand on your head or hands.