Last week we talked about the fact that the classical basic program is designed to increase overall muscle mass, but if your goal – broad shoulders and V-shaped sports figure, you need isolation exercises .
In addition, to improve the effectiveness of training muscles of the shoulder complex is extremely important variety – you have to vary both the exercises and techniques work, alternating between a large number of repetitions (up to 25) with a small (8-12 reps).
The best exercises for the muscles of the shoulders
Deltoid muscles of the shoulders owes its name to the Greek word delta («Triangle”) as the muscle group is divided into three heads: front, middle and back. In addition, each of these parts is responsible for its own type of movement.
The front part of the delta is involved in the standing press and chest muscle training ( bench press ), the average – in abduction hands to the side and at the same time up ( lifting dumbbells in hand ), back – back in training ( pull rod to the belt ).
Simulator for shoulder muscles
Ups with dumbbells in hand – a classic exercise that has many variations, carried out in the gym or on the blocks. Remember, however, that working with free weights are always preferred because the muscles are loaded evenly.
Carrying out the variation in the simulator exercises (in a seated position, bent at the elbows are raised to the sides), you are virtually impossible to start the abdominal muscles and the stabilizing muscles of the body, which is not always a plus.
How to download trapezius muscles?
First of all it is important to note that the study of different types of trapezius muscle Schrage (from the English word “shrug”, literally meaning “shrug”) is not required for beginners, gaining primary muscle mass.
Remember that when done correctly, these basic exercises like deadlifts or pull rod to the belt trapezius quite seriously involved in the work. The same goes for the neck muscles – for beginners it is absolutely not necessary.
The Workout: Week 17
This week, you will also have three training sessions: the first with a focus on back muscles, biceps and shoulders, the second – on the muscles of the legs and the press, and the third – in the pectoral muscles and triceps muscles of the arms. The goal – the active study of the upper body, shoulders and arms.
In this exercise large muscle groups of the basic exercises and different workout shoulder: deltoid muscles need a higher number of repetitions (10 to 15), moderate operating weight, slow speed and flawless te