Shoulder training is just as important as training any other group of muscles in the body, as the muscles and joints that make up the shoulders are important for maintaining the stability and strength of the upper limbs and allowing movements such as lifting your arms and moving them forward, backwards, and forwards. Side.
It is important that in addition to the shoulders, biceps, triceps and forearms are trained to achieve better results related to the hypertrophy process and decreased sagging, for example.
- In addition.
- It is recommended that a trained professional accompany you to adapt each exercise to your individual goals and morphology.
- As well as a follow-up with a nutritionist to adapt your diet.
- Also find out what are the best exercises for your chest.
- Biceps and triceps.
The development or extension of the shoulders can be performed standing or sitting with dumbbells or the bar, the movement should be made by holding the dumbbells or bar with the palm forward and in height when the arm and forearm form an angle of 90 degrees. Then raise your arm until your elbows are stretched and repeat the movement according to the established training.
Side lift can be done to work both shoulders at the same time or one at a time. To do this, hold the dumbbell with your palm down and lift the dumbbell to one side to shoulder height. Depending on the training goal, you can flex your elbow a little or lift the dumbbell a little forward.
This type of exercise places more emphasis on the work of the medial and posterior deltoids, i. e. the middle and back of the muscle covering the shoulder, the deltoid.
The front lift can be done with dumbbells or with the bar and the equipment must be held with the palm of the hand towards the body and raised, arms extended, at the height of the shoulders, repeating the exercise as indicated by the EP. emphasis on the front of the deltoid muscle.
The high stroke can be performed with both the bar and the pulley and must be pulled from the equipment, flexing the elbows, up to the height of the shoulders. This exercise places more emphasis on lateral deltoids, but also works on previous deltoids.
The inverted crucifix can be performed either in the machine, either sitting in front of a sloping bench or with the chest tilted forward, in the case of being performed on a bench should be raised arms at shoulder height, repeating the movement according to the established training. This exercise works more on the back of the deltoid, but it is also one of the exercises indicated to work the muscles of the back, for example.