Exercise on the shoulders in the gym for girls. Photo, video tutorials

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In the gym, provided that the load is correctly selected, you can not only get rid of excess body fat, but also increase the overall endurance of the body and pump specific areas of the body.

For example, by doing shoulder exercises according to the generally accepted technique, the athlete will be able to increase the relief of the torso, as well as increase the strength of the arms. Performing loads in the gym should be under the supervision of a professional fitness trainer who can explain the rules of training, as well as select the working weight and load for a specific person.

Essence and basic principles

Exercise on the shoulders in the gym cannot be performed correctly without understanding the essence and basic principles of narrowly focused training. The basic principle of building a complex aimed at strengthening the upper body is the need to evenly distribute the load between the anterior, posterior and middle bundle of the deltoid muscle.

The shoulder joints are among the most multifunctional in the human body, which explains their constant involvement in everyday life. Constant large loads on the shoulders provoke the need for a long and volumetric load on the muscles of this part of the body for their visible transformation.

Considering that the shoulder muscles are involved in the development of other groups, if there is a desire to modify them, it is enough to correctly compose a set of exercises, implying multidirectional power loads.

The following principles should be fundamental in the formation of a complex of physical activities on the shoulders:

strict adherence to the technique of performing exercises, ignoring which can lead to injury to the shoulder joint (due to their excessive mobility, the shoulder joints are considered the most susceptible to injury);
the deepest study of the shoulder girdle is carried out during the exercise of nearby muscle groups;
to evenly strengthen the shoulder muscles, the delta segments should be trained in different ways (to work out the front delta, the bench press (and its various variations) is suitable, and for the back and middle - swings and thrust, respectively).

Professional athletes use 3 techniques to train their shoulders:

cheating (the basic rule is to keep the elbows higher than the hands while doing the exercises, thus maintaining the maximum tension in the deltas);
complex sets (requires several exercises (usually 2-3) aimed at working out one muscle group without a break for rest and recovery);
superset (The essence of the technique is similar to the rule for performing complex sets. The difference is that when working with supersets, muscles are used - antagonists, and not the same muscle group, as in the previous case).

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Indications for the beginning of use

Depending on the goal of a particular person, professional fitness trainers can draw up a program for pumping the shoulder girdle for him with an emphasis on transforming the problem area.

With the help of a competent distribution of loads, an athlete can:

increase your strength indicators;
increase arm muscle endurance;
make the upper limbs more prominent;
tighten the skin of the hands that have lost their tone as a result of age-related changes or a sharp decrease in weight.

It is recommended to practice strength loads to work out the shoulder muscles for people of all ages, subject to the correct selection of the working weight.

This type of training will bring positive changes to those who:

there are periodic surges in blood pressure;
there are minor dysfunctions in the work of the cardiovascular system;
work and lifestyle do not imply a lot of physical activity;
diagnosed with a deficiency of oxygen in the cells of the tissues of the body (the most typical sign of the need to increase the flow of oxygen is a deterioration in the condition of the skin - it becomes flabby; more prone to injury; wrinkles are formed; visual defects appear (pigmentation, acne, irritation);
there is a need to prevent diseases of the skeletal system and joints (the only way to do this is to go in for sports, since only by adjusting the diet and adding dietary supplements to the diet, there will be no qualitative changes in the state of health);
there is a need to control your appetite (strength exercises aimed at pumping the shoulders require high energy costs, having correctly filled them, in the future, the athlete will no longer need snacks);
a feeling of fatigue, apathy is constantly present (classes in the gym affect the chemical composition of the blood, increasing the concentration of endorphins in it);
there is a need to get rid of excess volume of the upper limbs and chest (the maintenance of metabolic processes, achieved when working in the gym, contributes to active fat burning).

Contraindications for use

Exercise on the shoulders in the gym, like other types of physical activity on the body, have a number of contraindications. Among the circumstances related to the absolute prohibition on pumping the shoulder girdle in a specially equipped place, the most common are.

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serious pathologies of the cardiovascular system (including chronic diseases in remission);
joint diseases that impede the performance of strength exercises (pathologies in which increased physical activity causes acute pain and a rapid deterioration in human health);
diseases associated with impaired coordination of movement, for example, Parkinson's syndrome;
severe myopia or hyperopia;
hypertension 2 and 3 degrees;
spine injuries, regardless of the department (including chronic injuries, provoked not only by mechanical injuries - falling, bruising, and so on, but also by internal pathological processes, for example, when calcium is washed out of the bones and their subsequent thinning);
benign and malignant neoplasms, regardless of their location.

Shoulder exercise for girls in the gym. Video tutorials, photo — Exercise on the shoulders for girls cannot be performed with benign and malignant neoplasms.

In addition to absolute contraindications for strengthening shoulder muscles in a gym, doctors also distinguish relative ones. This type of restriction includes circumstances of a temporary nature.

After their disappearance and the normalization of the athlete's condition, it is allowed to pump the shoulder girdle using weights:

increased body temperature (regardless of the reasons for its occurrence);
SARS, acute respiratory infections or influenza infections in the stage of their active progression in the body;
the rehabilitation period after injuries or surgical intervention required to normalize the condition of the shoulder joint (from the moment of surgery or injury, it should be at least 4-6 months);
increased intraocular pressure (power loads are allowed after the pressure is normalized with the help of drugs);
high blood pressure at the time of strength exercises on the shoulders (for example, with diagnosed hypertension of the 1st degree).

Helpful advice for patients

To increase the effectiveness of training aimed at working out the shoulder girdle, non-professional athletes should keep in mind the following recommendations of experienced fitness instructors when organizing their training.

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to work out the front bundle of the delta, swinging hands with dumbbells are best suited (it will be possible to provide the middle and rear bundles with a secondary load by changing the position of the little fingers holding the weights - the little fingers should be directed upward);
One of the most traumatic exercises on the shoulders is the lifting of the bar with straight arms in front of you (during the exercise, it is not recommended to raise the weight above shoulder level and lower it to the level of the hips);
by changing the position in the Smith simulator (sit on the support surface sideways), you can double the load exerted on each of the upper limbs involved in the exercise;
for a deep study of the middle beam of the delta, it is recommended to include in the set of exercises a crossover with alternating arms (the body during this exercise should maintain its original position, remaining motionless);
alternate retraction of the hands back as efficiently as possible will allow pumping the back bundle of the delta;
to increase the relief of the posterior beam, the pull of the weighting agent to the forehead is also suitable (during the exercise, it is necessary to direct the elbow joint upward);
give the muscles time to recover, stopping between sets for 1-2 minutes.

In order to avoid obtaining the opposite effect, in which not only the result of training is absent, but also the condition of the muscles of the shoulder girdle worsens, exercises for the upper body should be performed no more than 1 time in 2-3 days. Otherwise, the athlete will notice a thinning of muscle mass, which subsequently will provoke the appearance of skin flabbiness in areas of sharp loss of volume.

In the gym, shoulder exercises are performed not only by people who are far from knowledge of physiology and understanding the training process itself, but also by professional athletes. The vast majority of them have their own characteristics of the method of working out the shoulder girdle, identified in the course of many years of practice.

Some fitness trainers believe that the most effective exercise in the gym for building shoulders is the bench press and its various variations. By following the technique of performing these exercises, you can transform your upper body in 2 weeks of daily emergency workouts.

Despite the absence of intervals between classes, the muscles used to constant training do not decrease in volume, but, on the contrary, become more prominent and more enduring. Despite the body's tendency to gain muscle mass, during periods of preparation it is necessary to support the body with appropriate nutrition, introducing protein drinks, gainers and amino acids into the diet.

Other trainers believe that the process of transforming the shoulder girdle can be accelerated by taking a course of special massage. Visits to the massage therapist should be scheduled on the same day as the training session. The massage should include not only kneading movements, but also active rubbing and tapping.

Thanks to such techniques, not only the acceleration of lymph and blood flow is achieved, but also the stagnation of lactic acid is eliminated, which can provoke painful sensations in the upper limbs when they are stressed during the post-training period.

The shoulder girdle was often the problem area, despite the regular use of the hands in their daily life (long-term holding of the child in their arms).

Having failed at home workouts, you can turn to professional fitness trainers to draw up an individual complex, designed for training in the gym. Strength training in a specially equipped place will help you achieve the desired results in 2 months of regular work on your body.

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Main complex

Exercise on the shoulders in the gym, provided it is performed correctly in accordance with the technique, will bring maximum results if it is correctly combined with other loads.

The most successful fitness trainers consider complexes consisting of:

Exercise on the shoulders	Execution technique
"Army" bench press (effective in pumping the back and front beam of the delta)	The exercise can be performed in 2 positions: sitting or standing. 1. Take a comfortable position for yourself. 2. Take a barbell in your hands, with metal pancakes previously fixed on it in the required amount. The fingers wrapping around the bar should point away from you. 3. Bend your arms at the elbow joint and press the weighting material to the chest area, while lifting your chin and straightening your back. 4. As you exhale, stretch your arms up without changing the position of the body. 5. Without stopping at the top point, lower your arms as slowly as possible to their original position.
Dumbbell or kettlebell press from a prone position (used to pump the back and front delta bundles)	1. Having chosen a weighting agent, lie on a horizontal bench. Rest your feet on the floor. 2. Bend the arms holding the sports equipment and place them near the chest. 3. Simultaneously with exhalation, straighten your arms by moving the weights to the area above the chest. 4. Without stopping, slowly return your hands to the starting position.
Arnold bench press (effectively works the back and front delta)	1. Take dumbbells in your hands and sit on the supporting part of the bench. The back of the bench should be raised 90 degrees. 2. Press your back against the back of the support. Bend your arms and unfold your hands with the back of your palms facing you. 3. Take a deep breath, then, rapidly releasing air through your mouth, straighten your arms, placing dumbbells over your head. At the top, the dumbbells should form a straight line. 4. Without stopping at the top, return the weights to the chest area.
Swing weights in front of you (it is recommended to include it in the program to work out the middle delta)	1. Take weights in your hands (dumbbells or weights are suitable); stand up straight; place the upper limbs straight, slightly moving them in front of you. 2. Exhaling without bending your arms, rapidly raise them to the level of the sternum. 3. Slowly lower without using the housing.

Fixing the result

Exercise on the shoulders in the gym, if performed regularly by an athlete, will help her achieve the desired changes in her appearance. When the result is achieved, the vast majority of beginners make a mistake - they change the focus of their training, minimizing the load on the shoulder girdle.

Under such circumstances, the shoulders will return to their former shape after 3-4 weeks. In order to avoid undesirable uncontrolled changes, it is recommended for an athlete working on the shoulder area to follow the recommendations of experienced fitness trainers even after visible changes in the body.

They are:

at least once a week to perform the "old" set of exercises on the shoulders, with which it was possible to achieve the desired result;
adhere to the principles of proper nutrition (exclude fatty, salty, fried, smoked, sweet, starchy foods, or reduce the consumption of such products to a minimum);
observe the drinking regime (consume the amount of pure water recommended by nutritionists per day, calculated according to the formula - 30 ml of water * 1 kg of the actual weight of a person);
devote the proper amount of time to sleep at night (at least 8-9 hours, subject to sports of moderate intensity);
spend at least 1-2 hours a day in the fresh air, saturating the body with oxygen;
between classes in the gym, do yourself a "weekend" (the most effective are shoulder workouts, carried out 1 time in 3 days);
avoid sharp weight loss (including using aggressive methods of losing weight - diets);
during the organization of the training process, devote 3-5 minutes, at least, for warm-up and cool-down at the beginning and end of the lesson, respectively (preparing the body before training will help minimize the risk of injury to the shoulder joint, which is characterized by the greatest mobility in the human body. Breathing restoration contributes to the formation of normal heart rate and acceleration of lactic acid, provoking pain in the post-workout period).

When to expect the effect

A number of external circumstances affect the duration of the period during which the athlete will be able to achieve a visible result in the gym.

Namely:

training frequency and duration;
the presence of a large selection of weighting materials in a particular sports facility;
the correctness of the preparation of the training program (the complex should be compiled taking into account the goals of a particular person, the presence of diseases, as well as general physical fitness);
the correctness of the exercise;
the presence of gradation in the selection of the working weight.

Subject to training with a professional fitness trainer and following all his recommendations related to working out the shoulder girdle in the gym, the athlete will be able to achieve visible results in 1-2 months of regular training.

Shoulders in the gym are easier to modify than the rest of the body. The development of the shoulder girdle is carried out even when performing exercises for the development of strength and endurance of the arms, the press, as well as during some loads on the lower limbs.

Understanding the principles of shoulder pumping, as well as adherence to the generally accepted technique of performing exercises, will allow the athlete to avoid negative impact on the actual state of health, and will also increase the effectiveness of regularly conducted training.

Article design:Lozinsky Oleg

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Shoulder exercise for girls in the gym. Video tutorials, photo