Training the shoulders is so important when training other members of the body, this is because the muscles and joints that constitute the shoulder are important to ensure stability and strength to the upper body and allow movements such as raising your arms and shaking them for front, back and side.
It is important that, in addition to shoulders are trained biceps, triceps and forearms so that there is the best results related to the process of hypertrophy and reduction of sagging, for example. In addition, it is recommended that the person has the assistance of a trained professional, and the practice of regular exercise is accompanied by a balanced diet according to the goal. See what are the best exercises for the chest, biceps and triceps.
1. Development or extension of shoulders
The development or extension of the shoulders can be done in sitting or standing with dumbbells or with the bar. The movement should be performed holding the dumbbell or the bar with the palm of the hand facing forward, and at the time that the upper arm and forearm form an angle of 90°. Then, raise the arm until the elbows are extended and repeat the movement according to the established training.
2. Lateral raise
The lateral raise can be done so as to work both shoulders at the same time or one at a time. For this reason, you should hold the dumbbell with your palm facing down and lift the side the dumbbell up to the height of the shoulders. According to the objective of the training, you can flex a little bit the elbow or raise the halter a little to the front.
This type of exercise gives more emphasis to the work of the glass of the medial and later, that is, of the portion of the middle and back of the muscle overlying the shoulder, the glass.
3. Elevation front
Elevation front can be done either with dumbbells or with the bar and should hold the equipment with the palm of the hand facing the body and raise, with extended arms, up to shoulder height, repeating the exercise as directed by physical education professional. This exercise gives more emphasis to the front of the muscle glass.
4. Paddling high
The rowing high can be made with both the bar and in the pulley and must pull the equipment, flexing the elbows to the height of the shoulders. This exercise gives more emphasis to the glass side, but also works the deltoid earlier.
5. Crucifix inverse
The crucifix reverse can be done both on the machine and sitting in front of an incline bench or with the trunk tilted forward. In the case of be made at a bank, you should raise the arms up to the height of the shoulders, repeating the movement in accordance with the established training. This exercise works the back of the glass, but it is also one of the exercises to work the muscles of the back, for example.