Basic exercises for girls on the shoulders with their own weight, dumbbells, barbell, kettlebell, expander, at home and in the gym

Shoulder workouts can help women get rid of slouching, straighten their backs, lengthen their necks, and lift their breasts. The deltas of the muscles that create the relief of the upper part of the body consist of 3 beams, which should receive a load in pairs or in isolation. Basic shoulder exercises are not difficult to perform and will be within the power of any girl.

Features of performing exercises on the shoulders

Basic shoulder exercises for girls and men do not have cardinal differences, since the structure of muscle groups is identical. Lighter and more energetic activities are suitable for women. It is better to combine them with working out the legs, and also include the muscles of the chest or back.

Training should be without fanaticism, as the body needs time to recover. Before starting the main activities, you need to warm up: warm up the muscles and joints, which will reduce the risk of injury.

Warming up complex:

1. Mill. IP: standing, feet firmly on the floor. Alternately raise and lower your arms: one forward, the other back. Perform 60 seconds.
2. Jumping. IP: standing, feet close, hands on the sides. Jump, spreading your legs to the sides, and raise your arms up. Jump - return to standing position. Execution time is 1-2 minutes.
3. Machi. IP: standing straight, sit down slightly, keeping your back straight. Spread your arms to the sides, straightening and bringing the shoulder blades together, then return to the chest. Repeat for 2 minutes.

You can supplement these activities with jumping rope, running in place, rotating your shoulders back and forth. It is optimal to work out in the gym 3-4 times a week, spending 40 to 60 minutes on it. On the shoulders, it is enough to perform 4-5 exercises, in 2-3 sets with the number of repetitions up to 15 times.

Barbell Shoulder Exercises in the Gym

Barbell training is the main way to build shoulders in the gym. The weight of the projectile should increase gradually, along with the progress.

Basic shoulder exercises for girls are performed 2-3 times a week:

1. Press the bar in a position from the chest. The workout is aimed at working out the front, middle deltas and triceps. IP: stand up straight, feet at shoulder width. Grab the bar with a straight grip, lift the bar up to the collarbones. Squeeze the shell up, straightening your elbows. Return your hands to eye level and lower them down.
2. Lifting the bar while standing. The front and middle deltoid muscles are included in the work. IP: standing, feet firmly pressed to the floor, body weight is evenly distributed. Raise the bar to your chest. Push the projectile up in one motion. Smoothly lower the barbell to your chest, and then squeeze it up again. Hold the bar firmly, stand straight, without bending in the back.
3. Seated barbell press. The lesson is aimed at developing the deltoid muscles. IP: sitting on a bench, back straight. Lower the bar in front of you to chin level or slightly below. After exhaling, raise the projectile vertically upward, not fully straightening the elbows.

The duration of the classes is 15 minutes, the break between repetitions is 60-90 seconds, and then start new performances. Quantity: 2 sets of 5-10 times.

Basic exercises with dumbbells standing, sitting, lying

Dumbbells are one of the most affordable ways to workout in the gym and at home. A wide variety of weights allows you to vary the complexity of the classes depending on the preparation.

Basic exercises for pumping shoulders for girls:

1. Dumbbell bench press standing (sitting). SP: Stand up, body weight is evenly distributed. Take dumbbells at a comfortable weight. Press your elbows to your sides, bring your hands to your shoulders. Smoothly raise the shells up and down. If you perform the exercise while sitting, then the body will not be included in the work, the body will maintain balance and jerks will be excluded.
2. Lifting dumbbells. SP: Stand firmly on your feet, arms along the body, turn your hands back. Raise the shells up, keeping the elbows tense, and return down. The front deltas of the muscles and the upper back receive the load.

3. Lifting dumbbells to the sides. IP: stand steadily, spread your arms through your sides and lift up. Then return it back. Triceps and middle deltas are trained here.

Warm up before training. The duration of the classes is 10-15 minutes, then a break of 60 seconds and a new approach. Quantity: 3 laps 10 times.

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Exercises with kettlebells to develop the shoulder muscles

The kettlebell has a displaced center of gravity, due to which, the exercises in which it participates, work out the whole body. By using this equipment, you can burn more than 500 kcal in one hour, it perfectly promotes weight loss, develops endurance. You can exercise with the projectile up to 3-4 times a week for an hour or supplement the main workout with a 10-minute complex.

1. Lifting the kettlebell to the belt. The trapezoid and back are loaded. IP: You will need a support - a sofa or a bench. Lean with one hand and knee on the support, the other leg rests on the floor. Take the shell in your left hand, pulling your elbow back, and pull it to your belt. Try to bring the shoulder blades together, keeping the back straight, the supporting leg does not come off the floor. Work with a kettlebell in a measured manner, avoiding sudden movements.

2. One-handed kettlebell press. The front and middle deltas, triceps are connected. IP: Legs apart slightly wider than shoulders. Take the kettlebell in your right hand, raise it to the shoulder, leaving the elbow bent. Exhale sharply and squeeze up.

3. Swing the kettlebell. IP: Stand up straight, raise the projectile in front of you, holding it with both hands. Next, sit down a little and bend in the lower back, swing the projectile - a trajectory from top to bottom, so that it is between both legs.

Warm up well before working with heavy weights. The duration of the main workout is a quarter of an hour, then a break of 2 minutes and a new approach. Quantity: 2 laps 5-10 times.

Exercises with an expander for the shoulder girdle

The expander is an effective assistant that does not lose in the least to simulators. It will eliminate excess body fat, relieve stoop, helps to work out deep and small muscles, develop muscles, increase joint mobility, and lose weight. The level of tension should be commensurate with physical fitness.

Basic exercises for the shoulders with an expander for girls:

1. Press while sitting.IP: sit on the floor, stretch your legs, back straight. Throw the expander cord over your feet, holding the handles, palms facing up. Pull the ends of the projectile to the belt while inhaling, while exhaling, return to its original position.

2. Bench press with a change of hands. IP: Standing straight, measure one third of the tube distance and put your foot on this point. One hand remains near the hips, and the other pulls the elastic up. Hands alternately stretch the expander upward.

3. Exercise for the back delta. IP: Stand with one foot in the middle of the expander, and set the other back, grab the shell with the opposite hand, monitor the position of the back, make a slight forward tilt of the body. Exhale and raise your hand across the side to parallel with the floor, return it back. Then change your arm and leg.

Workouts should be done 3 times a week for 15 minutes. The exercise is done 10-15 times, in 3 circles. Warm up first.

A set of exercises for shoulders with an elastic band

Exercises with elastic bands are aimed at working out the muscles of the press, back and shoulders. The advantage of a sports equipment is that it gives a load, excluding the use of heavy weight. The tension force varies independently. Ribbon exercises can help you develop flexibility, increase endurance, lose weight and tone your muscles.

Basic exercises:

1. Stretching to the sides. The rear delta is loaded. IP: Stand in the middle of the tape, clamp the ends in your fists. As you exhale, bring your arms to your shoulders measuredly, elbows are slightly bent. Maintain tension as long as possible, return to starting position.

1. Rise in front of you. IP: Standing in the middle of the tape, the ends are clamped in the hands. Raise outstretched arms forward to the level of the nose. Freeze, as far as you have strength, return.
2. Slope breeding. IP: Stand on the center of the tape, lean forward, making sure that your back remains level. Stretch your arms towards the floor, palms facing each other. Slowly spread the ends of the tape to the sides, linger in this position until a burning sensation, return.

Start your workout with a warm-up, paying special attention to the shoulder joints. Do the exercises 15-20 times, with a break of 60 - 90 seconds in 2 circles.

Exercises on the shoulders without weights

Bodyweight training is no less effective than using sports equipment.

The most effective are:

1. Push-ups are one of the best exercises. They can be performed from the floor, bench, parallel bars, or from your knees. IP: take an emphasis lying down, the body is stretched out in one horizontal line. Hands are shoulder width apart. Slowly lower to the floor, bending your elbows at a right angle, return up. Do 10 push-ups, 60 seconds rest and repeat.

2. Burpee. A great activity that involves all the muscles working on the upper body. Biceps and triceps work. IP: Sit down, arms bent at the elbows and are on the chest line. Take a jump back, taking a push-up position, push-ups and jumping, return back. Then, jump up and fall to your feet. This is an intense activity that is done at an accelerated pace, at the maximum of physical ability. Ideally, do it 15 times.

3. The plank engages the entire body. Standing in this position, the arms receive a high load, blood circulation increases. IP: take an emphasis while lying, elbows rest on the floor under the shoulders, the body is an even line. Draw in your stomach, tighten your buttocks. Make sure that the back is not rounded and the stomach does not sag. The legs are tense, the heels are pulled back. Measure in this position for 1-2 minutes. The body will tremble - this is normal, as it progresses - the trembling will go away and the muscles will get stronger.

4. Prayer - the exercise is aimed at working out the biceps and triceps, strengthens the pectoral muscles. IP: standing, palms pressed to each other at chest level. The elbows are bent and apart. With an effort, press on the palms for 2 minutes, then release the pressure for a few seconds and repeat. Do it 10 times.

Program for the development of the shoulder girdle in the gym: 2 times a week

A two-day gym workout is perfect for beginners. First, warm up for 15 minutes, during which the muscles are thoroughly warmed up. This can be shoulder rotation, arm swing, running in place, jumping. Then the main workout.

First day:

1. Alternate bending of the arms with a weighting agent.
2. Bench press in a prone position.
3. Push-ups from the bench.
4. Extension of arms with dumbbells in an incline.
5. Bench press sitting from the chest.

Second day:

1. Squat with forward dumbbell raises.
2. Press the bar from the chest.
3. Back push-ups (do the emphasis on the arms from behind).
4. Lifting dumbbells in a prone position.

For beginners, perform 8-10 times in 3 circles, more trained 10-12 times. Tasks can be alternated. Rest between sets for 60 to 90 seconds.

Program for the development of the shoulder girdle in the gym: 3 times a week

The best option for exercising in the fitness center is 3 times a week.

First day.

1. Pulling up the upper block to the chest.
2. Barbell Curl.
3. Pulling up on the horizontal bar with alternating hand grips.
4. Lifting the barbell on an incline bench machine.

Second day.

1. Breeding dumbbells through the sides up, returning them to the chest.
2. Pull of the upper block to the chest (hand grip - wide).
3. Lifting dumbbells in an incline to the level of the abdomen.
4. Reduction of hands on the "butterfly" simulator.
5. Push-ups from the floor or bench.

The third day.

1. Lifting dumbbells in front of you to chest level.
2. Burpee.
3. Push-ups from the bars or from the knees.

   

4. Bar pull to the chin.
5. Stretching the expander up, standing in its center with both legs.

Perform the exercise 10-15 times in 3 circles. The weight of dumbbells and barbells is commensurate with physical fitness. Heavy shells will not allow you to perform the entire lesson efficiently. Tasks can be alternated. Rest between sets for 60 to 90 seconds.

Optimally, to maintain physical fitness, exercise three days a week, from 40 minutes to an hour, working out all muscles... Rest a day or two between workouts.

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Program for the development of the shoulder girdle in the gym: 4 times a week

Working out in the gym 4 times a week is suitable for people who want to build muscle, develop endurance. This is no longer for beginners. Dumbbells and barbells of greater weight are used.

First day.

1. Breeding the forearms with a rubber band.
2. Press the bar from the chest with arms raised.
3. Raising arms with dumbbells in front of you.
4. Push-ups from the floor, from the bench.
5. Swing the kettlebell with alternate hand changes.

Second day.

1. Simultaneous lifting of hands with dumbbells in front of you.
2. Lifting dumbbells in a sitting position.
3. Press the bar with a wide grip from the chest up.
4. Swing dumbbells / weights to the sides.

The third day.

1. Burpee exercise.
2. Barbell pull to chin level.
3. Press the dumbbells forward from the chest.
4. Bench press from a prone position.
5. Pulling up on the horizontal bar.

Fourth day.

1. Lifting dumbbells to abdominal level with alternating arms.
2. Flexion of the arms on the "butterfly" simulator.
3. Extension of the arms on the horizontal bar.
4. Breeding shells (dumbbells, pancakes) to the sides and forward.
5. Reverse push-up from the bench.

Perform the exercise 10-15 times in 3 circles. Physical fitness allows the use of heavier weights. Rest between sets for 60 to 90 seconds.

Program for developing the shoulder girdle in the gym: 5 times a week

First day.

1. Push-ups from the floor.
2. Lifting the barbell from the chest.
3. Arnold bench press.
4. Lifting dumbbells to the sides.
5. Pulling up on the horizontal bar, with alternating grip changes.

Second day.

1. Kettlebell row in a standing position with alternate hand changes.
2. Press the bar in a sitting position on the Smith machine.
3. Swing with dumbbells in an incline.
4. Elbow placket.
5. Swing dumbbells.

The third day.

1. Push-ups in the gravitron.
2. Breeding dumbbells through the sides up.
3. The classic lifting of the bar in the prone position.
4. Squat with a barbell.
5. One-handed T-bar press.

Fourth day.

1. Elbow placket.
2. Press the bar in a sitting position from behind the head.
3. Push-ups from the bench.
4. Reduction of hands in the "butterfly" simulator.
5. Press the bar from the chest with arms raised.

The fifth day.

1. Pull-ups with direct and reverse grip.
2. Lifting dumbbells in a sitting position.
3. Push-ups from the uneven bars.
4. Bench press standing from behind the head.
5. Raising dumbbells to chin level.

Perform the exercise 10-15 times in 3 circles. Tasks can be changed.A break between sets of 1-2 minutes.

Pro tips: how to improve the effectiveness of shoulder exercises

1. Basic exercises for the development of shoulders for girls are enough, depending on physical fitness, you can choose any.
2. The shoulder muscles are easily injured, so weight gain should be gradual.
3. Deltas are best built up by pulling the bar up to the chin.
4. Dumbbell swings are aimed at warming up the muscles, or at completing a workout. Presses work out the front deltas, and the rear rods develop.
5. Regularly performing shoulder workout complexes, you can get rid of migraines, muscle stiffness caused by a long stay at the computer.
6. The muscle tension is important, not the actual weight lifted. The greater the mass of the projectile, the less the range of motion and the number of executions will be.

Beginners should increase the load gradually without overloading the muscles. If the body does not have time to rest between repetitions, then the weight of the shells should be reduced. The total duration of the workout is approximately an hour.

You need to start with a warm-up, and at the end of stretching, thanks to this, the next day the muscles will hurt less, and recovery will be faster. When working on the body, you should stick to a heart rate of up to 140 beats / minute. If it is less, then the workout will not bring a fat burning effect. Strength training should be followed by aerobic training.

For girls and men, basic shoulder exercises need to be complemented by training other parts of the body, so you need to include your legs, back or sides in the work.

Video: basic shoulder exercises for girls

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