How to swing your shoulders with a dumbbell?

For many men, the question of how to swing shoulders remains very relevant. Few part of the body so emphasizes their strength and courage, like a wide, massive shoulder belt. It is proved that with frequently changing types of stimulation, i.e. When changing types of exercises, muscle growth increases. The main muscles of the shoulder are the deltoids, which, in turn, are divided into the front, middle and back. The best option is to work them out in the training process individually.

Before you begin to decide how to swing shoulders, you should warm up. It is especially important to warm the shoulder girdle. To do this, you can perform circular rotation, swing your arms, lifting light weights, etc.

Hand cultivation

Sitting on the bench, pick up dumbbells. Initially, the hands with the weighting agent hang freely, sinking along the body. Then sharply lift them through the sides upwards, taking in a breath, linger for a second at the top point and start slowly lowering your hands down, making an exhalation. Repeat 4 x 6-8 times.

Elbows during exercise should be slightly bent. If the weight is not very large - carry out wiring, keeping dumbbells in the same plane with the body, with a larger weight of dumbbells, you can take them a little forward. It is advisable to perform this exercise in front of the mirror to be able to adjust the technique and see how to shake the shoulders correctly.

Raising the arms in the slope

This exercise will help not only increase the shoulders, but also will strengthen the muscles of the back. It is similar to the previous one, but the original position is different - you should bend the knees more and tilt the body forward. During the implementation of this wiring, the rear deltoid is used as much as possible.

As an option - you can lie on a special reclining bench.

Both types of wiring should be performed while sitting. If the level of preparation allows, you can try to perform these exercises while standing. But they must be done with a partner who is nearby to secure.

The wrist rest wrist rest

Sitting with a straight back on the bench to stretch out his arms with dumbbells, unfolding his palms forward. Do lowering the dumbbells to the shoulder, with the palm to the head (on exhalation) turning the hand. After this, squeeze the dumbbell into its starting position (on inhalation). Repeat the same for the second hand. 4x6 times.

During lowering - the speed is minimal, and during the press - the maximum. This exercise is quite complicated, but it will allow you to quickly pump up muscles. Perform this bench press, leaning back on a special back of the bench. In this case, the load on the lower back decreases. In addition to the deltoid muscles involved triceps and some other muscles. Therefore, the volume of the shoulder girdle is growing rapidly.

A variant of this bench press can be the simultaneous lifting of two dumbbells at once. One can approach the question of how to swing the shoulders, even more broadly and perform first only by pressing with your right hand. Having done the necessary number of approaches, go to the left hand. This exercise is especially good for trained athletes, since you can significantly increase the weight of the weighting agent.