Effective exercises with dumbbells on the shoulders

According to statistics, the majority of beginners athletes in the race for muscle mass and larger weights so much overlap in the database that they just do not have neither the time nor the energy to other muscles. As a result, a few years later, many are beginning to notice the disproportion in his own body: the lack of trapezoids and the muscles in the neck, underdeveloped calves and forearms, narrow shoulders and lack of muscles of the abdominal belt. To avoid this, it is necessary at least once a week to focus on the muscles listed. A focus of this article will be exercising with dumbbells on the shoulders, which fit into any complex and does not take away too much time from the novice athlete.

The beauty for any budding athlete

Yes, all the basic exercises based around the pole, and their effectiveness is beyond doubt - military press, broaching and bench because of the head. But all of the best exercises for the shoulders components require working with heavy weights and extreme caution in progress. It is necessary training for any professional athlete. But the newcomer in the first years of training will be quite a few exercises with dumbbells that with knowledge of technology implementation will help to achieve excellent results. Good growth at the start by using small weights provide isolated exercises that will work individually on each head of the deltoids, but first things first.

lagging muscle

The most underdeveloped beam at the rear deltoid muscle is the delta. And if the rest of the beams in some exercises involved, the rear beam is constantly in a state of rest. Hence, narrow shoulders and spin the wheel. This muscle enough to devote only one workout per week, consisting of two or three exercises. The main thing - to put exercise on the back of the delta on the first line in the program, and the result will be. Many athletes, starting to work with the rear beam and doing exercises with dumbbells at the shoulders, seek his load heavy weights, completely ignoring the execution technique. It is very wrong approach. The slightest tilt, swing wrong, incomplete information, everything - the load is transferred to the other muscles. Naturally, progress will not, ever.

Ideal for rear delts

The most effective exercises for the shoulders to the rear beams are carried out with minimum weight - 3-5 kg of repetitions at 12 to 20 times. Professionals recommend that all beginners, without exception, to work out the technique without any weight, because it is in this exercise is very difficult to control the correct application of the load on the rear deltoids.

Sitting on the edge of a flat bench, it is necessary to pull the leg forward, combining the knees together. Forward lean so that the angle of inclination was 45 degrees. Backrest smooth (ideally recommended bend back), the neck is stretched forward. In the starting position with hands clenched in fist dumbbells hang perpendicular to the floor.

Ups with dumbbells in hand carried out of the elbow joint - trapeze, triceps, biceps and forearm in this exercise should not be strained. Elbows divorced parallel to each other. Maximum spreading your elbows to the sides, it is necessary for a second stay at the end point, and gradually return to its original position.

Something better?

Exercise shoulder muscles with dumbbells for the development of the rear beams can be performed in a simplified way. Let it is less effective due to the fact that part of the load selects the trapeze, but still guarantees the result. Exercises facilitate the implementation of the expense of rigid fixation of the housing. There are two types of fixation:

By using an inclined bench, for which you need to find a minimal angle to position "lying on his stomach" dumbbells do not touch the floor with outstretched arms. Ideally, you can set the horizontal bench on the dais of the drives for the rod. Mahi hands in hand performed elbows to be parallel to each other.
Use of the stop for the head. Adjust the incline bench at an angle of 90 degrees, it is necessary to stretch her head. In this case, the back should be straight and parallel to the floor. Many athletes do abut his head into a wall or mirror, previously placing a towel as a soft lining. Mahi performed similarly.

Available presses

Press of dumbbells sitting on an incline bench at an angle of 60 degrees has proved to be the best side not only in the world of bodybuilding. This exercise give preference novice triathletes and weightlifters. The paper does not engage the muscles of the back - the spine is relaxed, because the body is lying on a bench at an angle, respectively, the energy is focused on the shoulder girdle.

Technique exercises are very simple, the only recommendation professionals - to put a foot in front of the knee line, so as not to bend the spine, resting his feet on the floor of the pelvis line with the efforts. Exercises with dumbbells on the shoulders are as uniform lifting dumbbells to the sides up over his head. The endpoint is prohibited to straighten the arm at the elbow - ideally, bring your elbows to eye level and bring your hands to the starting position.

On the bench Arnold

The best exercises for the shoulders with a dumbbell in your arsenal and have a technique called "Arnold press." A powerful exercise for the shoulder girdle is clearly not for beginners, though, because it has a very complex implementation technique where a very important angle grip dumbbells at which you want to turn. Yes, by all it looks pretty easy, but it is at first glance a deceptively. Trainers bodybuilding is not only not recommend this exercise for beginners, but also forbid him to perform due to the poor performance among the newcomers.

When it is running a very heavy load is subjected to the spine, which can be damaged due to careless rolling with dumbbells in his hands. For this reason, in the article there is no information on the Army bench press dumbbells up from a sitting position. More complex and the best exercises for the shoulders will be available for beginners after the development of the back muscles and increase in operating weights mahah dumbbells.

Popular exercises

Mahi in hand - it's probably the most popular exercises in the world on his shoulders with dumbbells. Photos in popular magazines and the media testify to this fact. What are they so popular among beginners and professionals, because of the complexity of the implementation of their technology is not very different from the swings in the slope. The thing is that exercise causes the shoulders to grow in breadth. A wide shoulders - is the dream of all athletes! Hence the love of a very complex Mahama dumbbells in hand.

However, as practice shows, even many coaches in sports clubs do not know how to properly perform those same swings. Having studied the responses of many athletes in the media, it is possible to find the source of all ills - mahi Arnold. The photograph of a young Arnold Schwarzenegger poses sitting in front of the camera, spreading the dumbbell to the side and holding them to smooth hands. Do training programs and performance technique are written from the photos, but not the original sources, in which there is no information about this technique?

Correct mahi dumbbells in hand

Exercise should be done in a sitting position, to completely eliminate aid body deltoid muscle (cheating). Technique is very similar to a dumbbell swings for the development of the rear delts, except that the body leans forward it is not necessary. In the sitting position back straight, legs extended forward and the knees are brought together. Hoisting dumbbell carried out again through the elbow side. When this exercise is very easy to see the violation of art.

Brushes with dumbbells should be at an angle of 30-45 degrees below the elbows.
The back should stay flat - pain in the trapeze show stoop.

Above this exercise you need to work very carefully. Having learned the technique, it can be immediately applied to the development of the rear delts. A is the correct execution of the exercises - will be a good result.

to a Mahi dumbbells

But complex exercises with dumbbells in his hands and shoulders in the form of strides ahead do not have strict requirements for implementation of the technique. Front delts will work in almost any position of hands in front of him. All the angles of inclination of the hands and elbows allow transfer of load between the triceps, biceps, forearm and ligaments. But if we talk only about the front of deltas of the beam, it is necessary to listen to the professionals who give good advice.

Exercises with dumbbells on the shoulders, aimed only at the development of forward deltas, require special technology implementation. Firstly, you need to sit down on a bench and pull the legs forward, bringing his knees together. Hands with dumbbells are relaxed and hanging along the body. Alternately raising his arms forward ahead, it is necessary to control to not rotate the brush (palm must be continually directed at the floor). Hands slightly bent towards each other, and the brush is just below the elbow.

Actual question

Many aspiring athletes interested in the question whether you can perform the exercises at home with dumbbells shoulders. In fact, training can take place anywhere - in the hall, at the stadium, in the park, at home or away. Enough to know the performance of equipment and training under the supervision of a trainer, who in due time will correct the correctness of the exercise. If the coach is not present, you can ask a friend or a girlfriend who, placing his fingers on the working muscle, confirm or refute its activity. In a pinch, you can engage in the vicinity of a large mirror or record video training. A lot of ways, it would be the desire to learn how to do everything correctly and efficiently.

Finally,

A set of exercises with dumbbells at the shoulders are not as poor as it might seem at first, in the early days of training. This primarily indicates that it does not need to grasp at the heavy barbell and try a few days to become a weightlifter. Race for weighing in violation of technology implementation will not lead to good. Every aspiring athlete must try all the available arsenal of exercises and then decide for themselves what will be included in the training complex, but what else can wait a few months, because the body needs a little bit to get stronger. Professional athletes recommend all newcomers without exception, first learn how to perform the exercise correctly, and only then begin to implement it. At the same time it increased all celebrities do something changed in people today?