Exercises with dumbbells to shoulders for men and women

Any professional athlete will agree that exercise with dumbbells for the shoulders are the most effective strength training for beginners who want to make yourself a beautiful figure. After all, the shoulder belt is not only illustrative, but also serves as the basis for the development of muscles in the arms and torso.

Security - especially

The shoulder joint is one of the most difficult in the human body. The fact is that the muscles that are part of it (front, back and middle head of the deltoid muscle) are not independent, but only take part in the coordinated work with others. Many newcomers, doing exercises with dumbbells shoulder, trying to hammer isolated muscle training using a large scale. This can not be done. Even professional athletes are very protective of the shoulder joint, developing it not strength training and conventional Pumping.

Exercise with dumbbells, along with their availability, are considered to be more traumatic than a class with a barbell. The point is that when working with a dumbbell shoulder joint and serves more as a stabilizer, holding a dumbbell in such a position that they do not deviate from the intended movement of the course.

Targeting weakest muscle

In any sport, training begins with the lagging muscle. In bodybuilding, most athletes have problems with the delta underdeveloped or not developed posterior deltoid. Exercises with dumbbells for her are isolated, that is, the work must be carried out without the help of minor muscle. Accordingly, attention should be paid to the technique of execution. Possible option that initially will have to do exercises for the shoulders without dumbbells to work out the correct technique.

Wiring dumbbells in the slope of sitting requires athlete permanently keep the back flat, not allowing stoop. Breeding Hand in hand is carried out not the wrist and elbow. It is very important to work your elbows parallel to each other. Breeding dumbbells standing in the slope is more like the weight thrust to the chest, but instead of the back muscles athlete challenge is to move the load Focus on rear deltoid. Make it is not difficult, it is necessary, as in the previous exercise, do not retract the brush and elbows. The back should always be straight.

Features rear delta load

for shoulder exercises with dumbbells, focused on the development of the rear deltoid muscle, require attention. Along with high-quality load can not use heavy weights. A novice can resent that achieve load without raising unrealistic, and will be wrong.

To perform one exercise you need to perform 3-4 sets of 12-15 times. Weight must be chosen such that the repetition of the last three it was very difficult to accomplish. If you manage to perform an exercise more than twenty times, without fail the weight should be increased.

To implement a decent load on the back muscles delta prerequisite is little time to rest, which should be 40-60 seconds. This will allow the muscle to keep on our toes, not giving her time to cool. Perhaps the loss of weight in the subsequent exercise approaches. There is nothing to worry about.

Unloved mahi

Exercises for the shoulder muscles with dumbbells for front deltas are often ignored by beginners. The fact that the front head of the shoulder girdle is the most developed muscles, and its study is needed rather big weight. However, the use of large dumbbells creates inconvenience execution of the exercise, because when you pull the hands forward made an enormous strain on the back muscles.

The problem has long been known, and can be easily solved. Firstly, you can do the exercise sitting. In such a situation for the athlete will not be able to throw the dumbbell upward, swinging the body, and therefore, will have to take the weight of the smaller, and the load on the back will be less noticeable. The second option offers to perform alternately lifting hands in front of him. This solution moves the center of gravity back, reducing the load on the spine. Technique is simple: take a grip dumbbells top ups and exercise a little bent at the elbows, hands in front of him. The upward movement is carried out, of course, elbow, wrist and not the joint, and above the chin lift dumbbell not recommended. Beginners need to think about the right abutment legs in a sitting position. Even if it develops this exercise with dumbbells shoulders, legs still play an important role here. If you do not fix them exactly in front of him, in the course of the exercise the body will be constantly filled up forward, giving a huge strain on the spine.

Favorite all athletes wiring

Many professional athletes have noted that it was developed by the average head of the shoulder belt stresses the beauty of the figures in the female. Streamlining hardly noticeable in the profile that eliminates the kind of mannish pieces. However, wiring by hand - it's not only the best exercises for the arms with dumbbells for women. Broad back starts with the width of the shoulder girdle, which is directly dependent on the amount of the average of the deltoid muscle.

Exercise can be performed as a standing position, and sitting. However, in the latter case it is completely eliminated help muscles rocking body. For all the strides technique is one: back straight, lift the hands of the elbow joint is performed, rather than wrist. Elbows divorced parallel to each other. Brushes with weights must be at 15 or more degrees below the elbow.

Basic bench for muscle recruitment

Lifting dumbbells up can be performed either standing or sitting. The standing position is recommended to use a weight belt which will keep the spine from injury novice athlete. If the exercise is performed in a sitting position, it is necessary to take care of the bench with backrest. Ideally backrest tilt angle is recommended to set at 70-80 degrees from horizontal. In the course of the exercise for the arms with dumbbells required to make two touches the back benches: a basin at the bottom and top of the shoulder blades. This situation completely removes the load from the spine. Take care of the necessary and the footrest. It is important that they do not slide across the floor, as the end point of the lifting dumbbells hand tend to lean back, pushing the pelvis forward from the bench. In any case this can not be tolerated.

technique perform basic exercises

Exercises with dumbbells to shoulder in the basic bench press are considered the most effective among professional athletes. The fact that only allow the dumbbells to perform full range of hand movements. But do not forget that bodybuilding - still no choreography, and too much stretching muscles institution limb fracture is clearly not welcome here. Yes, and personal injury may result very easily.

Technique exercises require mandatory location elbows parallel to each other and the floor in the rest position. The angle between the bicep and forearm should be equal to 90 degrees. Hoisting dumbbell up is carried out simultaneously with both hands, and at the end point exercise prohibited completely straighten arm at the elbow. Violation of technology implementation leads to the inevitable injuries that are incurable and will continue to constantly remind yourself.

Classics of the genre

This is probably the only exercise that really came up with Arnold Schwarzenegger. Indeed, over the past decade it has become very fashionable among athletes added to the name of the star of bodybuilding exercise. Bench Arnold will be interesting to athletes who are looking for exercises with dumbbells for arm and shoulder. The fact is that in the bench there is supination, which includes the work of not only the deltoid muscles of the waist, but also the forearm, biceps and triceps. This exercise is best performed on Pumping - high reps with low weight, as supination very effectively disables muscle stabilizers, nullifying the work with more weight.

Sitting on the bench, as in conventional bench dumbbell sitting, hand brush must be deployed to the chest, elbows bringing together the hands and placed them on his stomach. Pushing up arms, when the angle of the elbow of 90 degrees, it is necessary to dissolve hands apart, fully opening the thorax. Continuing to push your hands up, you need to continue to turn the hands of his own. In finding the dumbbells over your head brushes must be fully deployed. Squeeze the dumbbells up as much as possible and to return to its original position, making the press of a reverse action.

Finally,

The above exercises with dumbbells for the shoulders can be in the order listed to perform in a complex training on the development of the deltoids - both in the gym and at home. Importantly, do not forget about the correctness of the technique, the purpose of which is not only the correct elaboration of the necessary muscles, and to prevent injury greatly exposed her shoulder joint.