The strong and developed shoulder girdle does the figure more courageous and proportional. It has as a part of several groups of muscles, and each of them needs study.
Instruction
1. The shoulder girdle is presented by set of deltoid and trapezoid muscles. The deltoid muscle has three bunches: front, average and back. The trapezoid muscle is located on back side of the trunk. Shoulder joints have complex structure because provide the movement of the hand on the circle.
2. Front bunches of deltoid muscles begin at clavicles, come to an end at humeral bones. They take away the hand forward. Average bunches are in the same place, but are responsible for the arm abduction aside in the body plane. Back bunches begin at shovels and fasten to humeral bones, they take the hand aside and back.
3. Trapezoid muscles begin at the skull base and come to an end in the middle of the lower part of the backbone. They lift and lower shoulders, cramp shovels. There are exercises on several muscles of the shoulder girdle at once, others train some one muscle separately.
4. For all three bunches of deltoid muscles it is possible to perform exercise under the name "Arnold's press". Dumbbells are at the level of the neck, elbows in one plane with the trunk, palms are turned to the trunk. Dumbbells are squeezed out on the exhalation up, at the level of the top of the palm are developed outside.
5. The press of the post sitting from the breast trains front and average bunches of deltoid muscles, the sitting position helps to place emphasis on shoulders. For this exercise the back of the bench has to be close to the vertical position, the post signature stamp – at the level of the thorax. Undertake the signature stamp wide grip, palms look up. Squeeze out the post strictly up, at the same time the thorax is curved forward.
6. To give loading only to the front bunch of deltoid muscles, it is necessary to carry out raising of hands with dumbbells before itself. The distance between dumbbells at the same time is no more than width of shoulders, hands to shoulders are raised or are slightly higher. The front part is involved and at push-ups by the back to the bench.
7. The press because of the head loads the average bunch of deltoid muscles and top of trapezoid. The signature stamp of the post lies behind the head, the back direct. On the exhalation the post rises over the head. Cultivation of dumbbells in the parties involves mainly average bunches.
8. To put back bunches into operation, it is necessary to part hands in the parties in bending. The case has to be parallel to the floor, hands move only in the vertical plane. This exercise involves also trapezoid muscles.
9. Back bunches are involved also by draft of the dumbbell one hand in bending. At the same time stand, resting other hand against the bench, the case is almost parallel to the floor. The hand with the dumbbell lasts the elbow up, then becomes straight down.