Big, strong and beautiful male shoulders are one of the main advantages to which draw the attention of the woman. Therefore men begin to visit gym and seek to increase this group of muscles in volume. Slightly pumped up shoulders at girls give some beauty of the figure and sexuality.
It is required to you
- - post;
- - dumbbells;
- - horizontal bar.
Instruction
1. If you want to increase the volume of humeral muscles, begin with exercises on the horizontal bar. This apparatus gives the chance of development of all shoulder girdle. Receive the home position (hang and cave in in the back), bend legs in knees and cross. During pulling up you cramp shovels among themselves, astride breasts concern the highest point of the horizontal bar. During sinking completely straighten hands that at the same time back muscles stretched.
2. Effective exercise for muscles of the shoulder girdle – the post press because of the head, thereby goes load of the top part of trapezoid muscles and average bunches of deltoid muscles. This exercise can be performed both standing, and sitting on the bench. Put the post with the certain weight on shoulders behind the head, make the deep breath and squeeze out the apparatus over the head. Try to hold the back exactly, don't cave in in the waist. Upon termination of the movement exhale. Do exercise of 10-15 times.
3. For inflating of tricepses, the lobby and the middle part of deltoid muscles, the clavicular part of pectoral muscles will suit the following general exercise – the post press from the breast. Take the post, slightly get elbows forward, don't bend the waist. Put the post on the top part of the breast, make the breath and squeeze out the post strictly vertically up. In the top part of the movement make the exhalation. Do exercise of 10-15 times.
4. Put legs shoulder width apart, take the post from above (the distance between hands has to be fifteen-twenty centimeters). Lift the post to the chin and hold it close to the body. The back at the same time has to remain the straight line, and elbows have to be located above the signature stamp. This exercise influences front bunches of deltoid muscles and trapezoid muscles.
5. Take dumbbells with the certain weight and lift them to shoulders, palms have to be turned forward. Lift dumbbells over the head and adjoin them in the top point. Lower dumbbells on the exhalation in the home position. The dumbbell press can be carried out serially and also in the sitting position. Because of the big range of movement, this exercise is more effective, than similar with the post.