Killer exercise shoulder belt

Posted by on March 01, 2017 . 0 Comments.
Finish your workout shoulder girdle giant set, which will burn your delta will cause monstrous Pumping and muscle growth will lead to a new orbit.
 
All athletes are divided into two categories. Some never miss a workout - even if you have declared a storm warning - and others more time to devote to "restore" and not by training. At some point in their lives and thoughts I could not miss a workout, even while on vacation.
 
I spent a lot of time to find gyms and often showed their cards on the outskirts of the city, written in unfamiliar languages. Looking back, I can say that the days can be reserved on vacation and spend more usefully, but at the same time my obsession led me to new training methods.
 
Now I'll tell you about my trip to Rio de Janeiro, but not on the sandy beaches of Ipanema and the ascent to the statue of Christ the Redeemer, and of causing excruciating pain of finishing techniques that I have finished a training of the shoulder girdle. Let's talk about the monstrous Pumping!
 
 
Set to Kill shoulder girdle in the UK
 
 
This day was the turn of the shoulder workout, so he offered me a standard set of dumbbell presses and breeding - nothing that I have not done in a gym in Los Angeles. But finish the segment I remember a long time - a kind of a unique souvenir that I dragged around for a for a few days due to a syndrome of delayed muscle pain. Every bodybuilder trains for this feeling, that's just sometimes the pain gets really painful.
 
Coach made me finish training giant shoulders a set with a pair of 12.5-kg dumbbells.
 
 
How to perform a giant set in the US and the UK
 
Here is a detailed description of the giant set of four exercises, broken into five main components.
 
 
■ 1. Take a dumbbell that somewhere in the 5 kg lighter than those with which you usually perform 10 reps in the cultivation of hand in hand standing. Your first exercise - just this movement.
 
Even adjusted for fatigue at the end of a workout with light weight you can do 10 repetitions. During lifting hand to hand it is important to raise your elbows higher, because such a move is best works out the average delta.
 
 
■ 2. Without changing the weight, go to the breeding of dumbbells in the slope. Just lean forward, keeping your back straight and your head in the neutral lock position - no need to look forward, arching the cervical spine. Perform another approach to 10 repetitions, holding up his hands as widely as possible and appreciated.
 
■ 3. Now go up and follow one approach to vertical traction with dumbbells. Although fatigue is already making itself felt, do it polyarticular movement, in which all three heads of the deltoids and upper beams trapezoids. Keep dumbbell against the body, "pushing" elbows at the top side. Perform another approach to 10 reps
 
 
■ 4. Without pause, proceed to Seto of 10 presses on the head while sitting or standing. Yes, it's ridiculous operating weight for the bench, but after three other exercise load will seem real hard. Use a wide stance make it easier to maintain balance, and complete each movement of the maximum mixing of dumbbells, but no collisions at the top.
 
 
■ 5. Rest for 90 seconds and go through a giant set for at least twice. In the last round, when you drop the dumbbell after the approach to the Bench, put your hands up and looking at the stopwatch, secure them over your head for 60 seconds.
I guarantee, within 30 seconds, your hand will seem cast iron, and you want them to be cut off - so strong is burning.
 
 
After 60 seconds, the job is done, and I would venture to suggest that you lay your hands on some backwater, because even just to keep them at your sides will be excruciatingly painful for several long minutes.
 
 
 
Exercises to train the muscles of the shoulder girdle
 
shoulder or deltoid muscle consists of three bundles of muscles - the front beam (delta front), medium beam (average delta) and the rear beam (rear delta). For each of these beams shoulder muscles are specialized exercises that efficiently load one or another part of the delta. These exercises we discuss below.
 
1. Bench rod of a head sitting
 
Bench barbell from behind the head - an effective exercise for the impact on the muscles of the shoulder girdle. Bench barbell from behind the head in the main load beams medium deltoids and upper trapezius muscles, and triceps and serratus anterior muscle. The load subjected to, though smaller, are also rhomboid muscle, infraspinatus, supraspinatus, and small round.
 
The mechanics of the exercise bench press barbell from behind the head:
Exercise bench rod because of the head is performed while sitting on a bench or standing. Stange put on the shoulders of his head, holding the grip from above:
- Take a breath and squeeze the barbell above the head;
- At the end of the motion to make an exhalation.
Keep your back straight, do not slouch and not caving in much lower back. To protect yourself from injury by placing the neck of the bar on the bar. There are many simulators that allow to carry out this exercise in a simplified form and secure environment.
 
2. Bench press barbell to the chest
 
Bench barbell with breasts - this is the most basic exercise that is more than just load the front and the middle part of the deltoid, clavicular portion of the pectoralis major, the upper section of the trapezius muscle, triceps, serratus anterior muscle and located deep supraspinatus muscle.
Bench barbell with breast can be performed in a sitting position and standing. In carrying out this exercise in a standing position, should not be too hard to bend the lower back.
To increase the load on the front part of the deltoid muscles, get your elbows slightly forward. For a more intense effect on the middle part of the deltoid muscle is better to push your elbows (to dissolve in hand).
 
The mechanics of the exercise bench press barbell with breast in the US:
Bench barbell with breast can be performed either standing or sitting. Stange is necessary to keep a grip on top before putting it on the upper part of the chest:
- Take a breath and squeeze the barbell straight up;
- To exhale at the top of the movement.
The embodiments of the exercise bench press barbell with breast:
 
1. narrow grip, your elbows forward are utilized predominantly front of the deltoids, clavicular portion of the pectoralis major and the long head of the triceps.
2. The wide grip, elbows Move aside: mostly are utilized front and middle of the deltoid muscles and your upper chest muscles.
 
 
3. Press of dumbbells sitting
 
Press of dumbbells sitting - this exercise is primarily intended for the training of middle portions deltoids and upper parts of the trapezius muscle, the serratus anterior muscles and triceps.
It can be performed alternately - one or the other arm and turn - each hand separately.
Only trained athletes can perform it standing.
 
The mechanics of the exercise bench press with dumbbells sitting in the UK:
Dumbbell bench press is performed seated sitting on the bench. Dumbbells keep grip on top of the shoulders, palms facing forward
- At the end of the motion to make an exhalation.
 
4. Alternating dumbbell bench press with rotating the wrist
 
Alternating dumbbell bench press with rotating the wrist - this exercise develops the deltoid muscle, mainly in the front part as well as the clavicular portion of the pectoralis major, triceps and serratus anterior muscle.
 
The mechanics of the exercise alternate dumbbell bench press with rotating the wrist:
The exercise is performed sitting on a bench. Keep your back straight, hands to deploy elbows forward. Dumbbells hold at shoulder height in a position of supination (thumbs turned outwards):
- Take a breath and squeeze the dumbbell vertically by rotating the wrist by 90 °, so that the hands have taken the position of pronation (thumbs are turned inwards);
- At the end of the motion to make an exhalation.
The embodiments of the exercise alternate dumbbell bench press with rotating the wrist:
 
This exercise can be done sitting, leaning back on the bench, not to arch your lower back too much.
Only trained athletes can perform its standing:
- Alternately - one or the other arm;
- Alternatively - with each hand separately.
 
5. lifting dumbbells in hand in bending forward
 
Lifting dumbbells in hand to lean forward - effective exercise, which basically uses the back of the deltoid muscle. Bringing the blade at the end of the movement, you involve the work of the middle and lower portions of the trapezius muscle, rhomboid muscle, large round and infraspinatus muscles.
 
The mechanics of the exercise lifting dumbbells in hand in bending forward:
Exercise is performed standing up. Legs slightly apart and bend at the knees, torso tilted forward, back bend, dumbbell handle, slightly bent at the elbows:
- At the end of the motion to make an exhalation.
 
 
 
 
 
 
 
 

 

Last update: March 02, 2017

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