To pump up the muscular trapeze, it is necessary to pick up the special set of exercises. The main loading of the training will be turned on neck muscles, the widest back and deltoid.
It is required to you
- - dumbbells;
- - post.
Instruction
1. You remember: development of the trapeze at big loadings preserves cervical vertebras and the clavicle against injuries and damages, defines optimum performance of the shoulder girdle.
2. In order that quickly and effectively to pump up these muscles, it is necessary to study them in three directions absolutely opposite. It is necessary to include exercises on development of each part of the trapeze in the training.
3. Don't forget also about the healthy and balanced nutrition. You remember: the good result can achieve if to combine active occupations in the gym hall and the certain diet.
4. Consider the set of exercises on development of trapezoid muscles. They are specially developed for obtaining the maximum result from the training.
5. When performing exercise for the top part of trapezoid muscles receive the home position. Get up directly. Pick up the post. Height of rise has to be defined slightly above the knee. Thus you will lower load of the waist. Legs place slightly already width of shoulders. The signature stamp of the post clasp with hands on distance about 1 meter from each other. You hold the chin slightly lifted. You keep shovels in suspense, having cramped them together. Straighten the back.
6. Accurately remove the post from the support. Under weight of the apparatus gradually stretch the trapeze, having lowered shoulders. After that by effort of the shoulder girdle raise them as much as possible up. Be recorded in this situation within 7-10 seconds. Slowly return on the initial position. Perform exercise of 8-10 times.
7. Perform dumbbell exercise. Thus you will pump over the top part of the trapeze with optimum range, having increased mobility of the shoulder girdle. Technology of performance of exercise same, as with the post. The only difference – don't turn the dumbbell inside and avoid data of shoulders. Conduct hands in parallel each other.