The best exercises for pumping of shoulders with dumbbells

Beautiful body — a dream of any person, only ways of achievement of desirable result can be different.

For formation of attractive shoulders exercises reckon with dumbbells which can differ depending on a sex of the athlete as one of the most effective methods. Let's consider the most popular and effective of them.

Anatomy

Correctly to choose the exercises suitable for themselves on shoulders, each athlete should know about their anatomic building. Actually, in this part of a body there are most mobile joints capable to move in the different ranges.

At the same time it is impossible to call these connecting parts very strong because of what there is always a risk of dislocation or injury of a shoulder.

Whether you know? The most hardy muscle in a human body is heart, and in the absence of problems with other bodies it is capable to work within 100 years. Of course, it is about existence of the person practically in ideal conditions, with observance of a healthy lifestyle.

The humeral belt unites in itself several main bones:

• shovels;
• humeral bones
• clavicles.

They fix the known deltoid muscle which reductions provide ample opportunities for movement of a hand. The shoulder joint of the delta has several layers of which it is considered the deepest bone.

It is followed by nerves, vessels, sinews, ligaments, muscle tissue and skin. Nerves serve for transferring of nervous impulses from a brain to muscles and back, thereby explaining to a body what to do and how to react to pain.

The shoulder is a spherical hinge with a head of a humeral bone, akromiony (the top part of a shoulder) and an acromial and clavicular joint.

Muscular rotundities which will be visible with the naked eye over time represent 3 separate types of a deltoid muscle:

• front (anterior delt);
• average (medial delt);
• back (posterior delt).

Besides, together with a deltoid muscle in the course of inflating of shoulders also others take part:

• trapezes;
• tricepses;
• pectoral muscles.

For an effective hypertrophy it is necessary to include in the program and exercises for their training.

We recommend to esteem how it is correct to do attacks with dumbbells for buttocks.

Differences of men's and women's trainings

Men's and women's trainings are built on the standard principles, and the choice of specific objectives is based on the individual purposes of athletes more.

So, it is more important for guys big and brawny shoulders while girls just want to tighten skin and to improve a bearing. It is desirable for those women whom the nature already awarded with broad frame to exclude exercises on width of shoulders.

Video: differences of men's and women's trainings In this case it is necessary to lower load of the average delta and to focus attention on its front and back bunch that will promote rounding of shoulders, but will not make them wide.

For males just exercises on the average delta which together with increase in the general width of the line of shoulders will create peak of a deltoid will be useful.

Whether you know? The most famous owner of big shoulders is the German bodybuilder Markus Roel with an indicator of 125 cm.

Proceeding from these recommendations, it is possible to create the following list of features of a women's training:

• work on allocation of a front and back part of a deltoid muscle;
• work with an average bunch only in case of need (if the woman has very narrow shoulders);
• full-time employment with a small weight, of course, if there is no desire to increase muscle bulk;
• decrease in number of repetitions of exercises with a big weight.

For men of the recommendation concerning trainings will be slightly others. For a beautiful shape of shoulders it is required:

• uniform load of all parts of a deltoid muscle;
• correct connection to general exercises of isolation;
• combination of exercises to small cargo and repeated repetition to exercises to big cargo and small amount of repetitions;
• recurrence and optionality of loading.

Learn more about the correct technology and value of exercises with dumbbells: a pullover lying, draft of two dumbbells in an inclination and a press on an inclined bench.

What exercises the most effective

It is possible to achieve good results from trainings only with correctly picked up exercises therefore we offer you the following list providing use of dumbbells.

Costing a press of dumbbells or sitting

For this exercise the weight which you will be able quietly to lift 8–10 time in a row will be an optimal variant. Pick up suitable dumbbells and sit down on a direct bench. Further sequence of actions following:

1. It is necessary to bend a waist a little forward, shovels — to reduce together, and to straighten shoulders.
2. Hands with dumbbells part in the parties so that the last appeared at the level of shoulders.
3. On an exhalation of a dumbbell lift up, perhaps, before collision.
4. Then it is necessary to lower them to the level of a neck or is a little more lower, but do not forget that movement of dumbbells below a nape involves the top part of a trapeze. The below you lower sports equipment, the these muscles will be pumped up more, but girls are not recommended to be fond strongly of this exercise, of course, if there is no purpose to make shoulders wider.

Important! Before performance of the following movement the position of hands with dumbbells has to be at the level of a breast.

For warm-up there will be 15 repetitions enough then it is possible to increase weight to 25–40 kg (it is desirable with use of an athletic belt).

Video: technology of performance of a press of dumbbells standing

Arnold's press

It is one of the most widespread exercises with dumbbells called in honor of Arnold Schwarzenegger. Of course, quite perhaps, as to it athletes used a press in the trainings, but the mention of such famous person attracts keen interest.

The technician of performance of a press Arnold is based on the following consecutive actions:

1. The bench with a back is set to vertical position and we sit down on it, densely nestling on a surface. Well resting a back, we bend legs at right angle and standard hold we lift dumbbells to neck level. A foot of legs widely we place and densely we rest them against a floor.
2. We develop hands so that palms looked at us (let dumbbells now and are not in absolutely usual situation) is and will be a starting point.
3. Record position of a body and double-check the initial position: palms are developed to the person, elbows are at right angle and are raised to the line of a neck.
4. Deeply inhale, hold the breath and at the same moment execute breakthrough by dumbbells vertically up, turning palms inside. They have to look forward in a final point of amplitude. The head is turned strictly forward that the chin was parallel to a floor.
5. As soon as hands with dumbbells appear above the top, at once develop palms from yourself and straighten hands in the topmost point. In such situation they have to be complemented with the raised shoulders and palms directed up.
6. At a vyzhima of dumbbells it is necessary to exhale and for several seconds to detain hands in the top, in addition straining deltas.
7. Once again inhale, lower hands with dumbbells and as soon as they appear at the level of deltas, develop palms to yourself. Elbows at the same time have to remain bent at right angle.
8. After a short pause it is possible to begin new approach.

Video: the technician of performance of a press Arnold Esli you the beginner in sport, then you should not be zealous with this exercise and it is better to begin performance from 5-10 times. Over time the number of repetitions can be brought to 20 and more.

(Moves) in the parties costing cultivation of hands or sitting

Moves in the parties — the most widespread exercise which will be equally effective when performing from any situation.

Important! When choosing weight it is worth being guided by that value which will allow to lift dumbbells of 10-12 times, stopping at the same time only for 3 seconds (in the top point just count to three then dumbbells can be lowered). Carrying out all movements standing, it is necessary to hold shoulders parallel to the line of a floor not to involve trapezoid muscles.

In this case equipment simple: the dumbbells clamped in palms on outstretched arms lift in the parties.

Cultivation of hands in an inclination back

This exercise will promote study of a back part of deltoid muscles which provide movements of hands in the direction back and forth. Without them the mobility of the upper extremities will be limited.

Technology of performance of the specified exercise provides the following actions:

1. For the beginner will be weight enough in 3–4 kg with which it is necessary to rise in front of the mirror (approximately in 1-1.5 m from it). Legs have to be at shoulder length, with in parallel located stupnyam.
2. Being in such situation, we bend legs in knees a little and we incline a trunk forward, but without touching hips. All this time the back has to be left equal, without raising of shoulders that trapezoid muscles did not strain (at an opportunity bend at an angle 45–60 degrees in relation to a floor).
3. We raise the head and we look forward.
4. We develop dumbbells so that they were parallel to feet.
5. We bend hands in elbows a little and we fix extremities in such situation.
6. Considering that hands have to be moved in the direction up, at a start of motion we develop elbows so that they directed in a ceiling.
7. Shovels have to remain equal (you do not cramp them that only a back part of deltoid muscles worked).
8. Raise hands with dumbbells parallel to a floor and linger in such situation for several seconds on the first repetitions and for 5–10 seconds on the last. You can remind the foreign observer the bird waving wings.

Video: technology of performance of exercise cultivation of hands in an inclination is better to leave This exercise on the end of the training including and other exercises on a back and shoulders as in independent option it loses any meaning.

It is important! If in the course of the movement of hands there is muscle or joints pain back, then it is impossible to carry out exercises, at least, so far deltoid will not be restored.

Raising of dumbbells before

It not the most difficult exercise, but also it demands accounting of some nuances.

In this case technology of performance consists of the following steps:

1. We select dumbbells of suitable weight and we pick up them, having grasped from above.
2. We lower dumbbells to the line of hips, but so that they did not adjoin among themselves, and hands constantly remained a little bent even in the lower point.
3. Legs have to be at shoulder length, and the trunk to be placed most exactly, as will be considered as a starting position.
4. Deeply inhale and, keeping immovability of a trunk, raise the left hand with a dumbbell before yourself (the elbow has to be a little bent).
5. As soon as the hand passes the humeral line, exhale and be late in the top point of a trajectory a little then slowly lower a dumbbell and return a hand to a starting position. We carry out the same also for the second hand, keeping sequence for all the time of performance of exercise.

Thirst for a chin

The thirst of dumbbells for a chin is carried out by direct hold, with the palms developed inside.

Important! Sharp movements in this case are inadmissible. At emergence of the slightest painful manifestations it is better to stop a training or at least to use smaller dumbbells.

In this case the sequence of the performed operations such:

1. Sit down, bend hands and put them on a front part of a hip, keeping at the same time equal position of a back and immovability of the case.
2. Exhaling, tighten a shell to a chin just so that in the top point the elbows were directed as it is possible above, and their final point was above the conditional line of forearms.
3. Until approach of dumbbells to a chin constantly you watch a trajectory of their movement that they did not deviate the case and did not touch a face.
4. In the top position of shells it is necessary to be late for several seconds, and then to let out the air from lungs and to reach initial position. In total three approaches have to be carried out.

Video: technology of performance of exercise thirst for a chin

Shrag

Dumbbells with a weight, as in exercise a press of dumbbells in an inclination will be ideal for performance of this exercise. Holding them on outstretched arms, it is necessary to reduce and part serially shoulders, at the same time lifting them as much as possible up.

Before lowering shoulders down, record the weight of dumbbells for several seconds and only after that lower them to lower points again. Here they have to be several seconds that will allow to stretch trapeze muscles stronger. We carry out exercise until the successful fellow of dumbbells does not weaken then it is desirable to take a small break.

For certain will interestingly read you about whether it is possible to be pumped up in house conditions.

Rules of a training of shoulders with dumbbells

The training with dumbbells has some features, and regardless of what exercises you will choose for the program.

It is worth carrying the following recommendations to the general rules of occupation:

1. It is desirable to begin a training with a press over the head, otherwise further forces can just not be enough for it (this exercise involves all three zones of deltoid muscles and also tricepses and other small muscles). The hypertrophy of muscle tissue becomes more active after 6–12 repetitions.
2. For a role of the second exercise in the program for increase in width of shoulders the press perfectly will approach sitting or standing, and there is no basic difference between these two options of performance of a task. At the same time you should not forget also about features of each of them: for example, in a sitting position the big loading goes on shoulders, but it is impossible to use force of a lower body therefore it is desirable to reduce the number of repetitions. In a standing position it is about a so-called army press which will allow to increase the weight of dumbbells and the number of repetitions in many respects thanks to force of legs, a press and a waist (when using heavy shells it is desirable to apply an athletic belt). Alternating different types of this exercise, it is possible to increase the mass of deltas significantly.
3. At the beginning of the training always use only the free weight (dumbbells, a bar or weights) and only then you pass to use of other exercise machines.
4. The isolated exercises will be appropriate only after basic. The one-articulate (isolated) loadings study only one, certain site of muscles, but will not be able to result you in desirable result on increase in width of shoulders. For this reason they are recommended to carry out at the end of a training.
5. Thirst for a chin — an obligatory component of a qualitative training. The close arrangement of hands before itself (at distance of 10-15 cm), at rise strengthens work of deltas, and when finding shells in the topmost point also trapeze muscles become more active.
6. Pay special attention to a press because of the head, but at selection of weight choose such cargo that you could execute 6–8 movements in a row. Otherwise the risk of getting injured is high.
7. Before itself it is desirable to carry out raising of dumbbells right after a press from a breast that will only promote better study of a front part of deltoid muscles. Raising hands up, the dumbbell has to be approximately at the level of eyes or is even slightly higher. Also you watch that the body did not deviate back.
8. Exercise on the back delta is obligatory as this site is responsible for uniform rotundity of a back and gives to a bearing the best appearance sideways and behind.
9. Development of shoulders has to be uniform. The nobility is not enough how to pump up them, it is necessary to pick up still correctly exercises for full symmetry of all muscles. The athletes who are often training the pectoral muscles, front deltas have always more side because of what visibility of a massive breast and underdeveloped humeral department is created. The correct sequence of the picked-up exercises will help to correct a situation: at first a press, then load of the lagging most behind muscle, then on the most developed site.
10. Carrying out the isolated exercises, elbows need to be held in the bent situation. So all loading will go to shoulders, but not to a triceps.
11. Before the main training pay attention to a rotary cuff (includes 4 muscles). In spite of the fact that she is not responsible for circular rotations with hands in shoulders, its ignoring can lead to extremely undesirable consequences. By means of small dumbbells it is possible to execute 10–15 rotations forward, and then the same quantity of movements back (all 2–3 approaches are required).
12. Do not ignore pain. It is just impossible to confuse the sharp shooting pain during the training with muscular pain after it therefore at the first discomfortable feelings it is recommended to finish a training at once or to use less serious loadings.
13. We swing shoulders in different ways. The type of exercises and the weight used at the same time have to change periodically that in many respects is explained by adaptation of muscle tissue. It is useful to alternate loading phases, to change a tilt angle of a raising of dumbbells and position of the body.
14. Correctly distribute loading. Do not strain together a breast and shoulders, include exercises on legs better. Besides, do not load the same deltas by performance of different, but consecutive exercises.
15. Pay attention to rest. Each training has to come to an end with good rest, with maintenance of the correct food allowance. An integrated approach to a question of a training will help to achieve desirable result.

In general the basic rules of performance of exercises on shoulders a little in what differ from recommendations about realization of other types of exercises, though have the nuances.

Anyway only full following to requirements of the technology of performance of objectives and to the additional recommendations of the trainer will allow to receive the most effective result in rather short terms.