Shoulder Bleeding: Exercises and Program

The shoulders are probably the most problematic part of the body for the athlete. They are difficult to pump and require the right approach. Training this part of the body will allow you to visually expand your shoulders. And also emphasize the relief of the biceps and triceps. In addition, the pumping of the shoulders will help strengthen the ligaments, which will reduce the likelihood of injuries to the shoulder joint.

Features of the training process

The shoulder forms the deltoid muscle, it is created by three interconnected beams: anterior, medial (medial) and posterior. This is the main difficulty of training, it is impossible to influence all three beams at the same time.

Leakage of the shoulders consists of basic exercises and insulating ones. Basic exercises will involve two or three beams at a time and may involve an auxiliary, trapezius muscle. Isolation exercises give a load of only one beam. From the point of view of anatomy, an exercise for the shoulders is a vertical bench press.

Basic Exercises

Basic exercises for pumping the shoulders are as follows:

• Bench press while standing;
• Army bench press ;
• Breeding of standing dumbbells;
• Arnold's press;
• Rod rod to chin.

Among isolating for the front beam of delta it is necessary to allocate:

• Lifting dumbbells in front of you;
• Press from behind the head.

The task of the front deltas is to lead the arms to the sides of the body and lift them in front of the body. Therefore, the front deltas are involved in almost all exercises where it is necessary to press the weight.

For the average beam:

• Dumbbell cultivation through the sides;
• Vertical thrust in the block simulator.

The task of the beam is the raising of hands through the sides. Therefore, any bench press is suitable for him.

For the rear beam:

• Vertical traction lying on the abdomen;
• Backward dilution in the simulator.

The problem of the rear beam is the retraction of the hands. Therefore, all the exercises related to traction, will include the work of the rear beams. This is due to the fact that with proper performance of exercises, elbows will always be relegated.

Exercise at home

Leakage of the shoulders at home is real with the right approach. Here you should immediately remember about the horizontal bars and bars. You can also spend a little and buy dumbbells, which will greatly improve your results. You can also use the usual push-ups from the floor. To load more, do incomplete lowering to the floor, you can put your feet on a chair, which will reduce the amplitude of motion. The wider the setting of hands, the more the average bundle of deltas works, respectively, with a narrow grip the front beams will be used.

In push-ups on the uneven bars, the effort is due to the static load. Go down as low as possible and make sharp small ascents.

If the workouts seem too light, add a weighting agent - a normal backpack. It can also be used instead of dumbbells.

Bleeding shoulders with dumbbells

Stopping on the exercises with dumbbells, you should immediately notice their advantage over the bar. Due to the fact that each hand works separately, it becomes possible to act specifically on the desired part of the delta. Next, we will consider an example of a complex of exercises with dumbbells, which is suitable not only for beginners:

1. Lifting dumbbells in front of you. You can raise both simultaneously and alternately. In the initial position, dumbbells are located near the hips. The trunk is straight, slightly bend the elbows, in a similar position the hands should be held until the end of the exercise. During the beginning of lifting, hold your breath on inhalation, until you lower your hands to the starting position. Dumbbells lift slightly above the shoulders or at their height. Do not throw dumbbells sharply down, hold them at shoulder height for 2-3 seconds. For a larger load on the front beams, use the grip on top.

2. Dumbbell cultivation in the sides. On inhaling, hold your breath, raise your hands across the sides. Exhale when the dumbbells are at shoulder height. Without fixing in the starting position, start a new lift. Exercise is done with an average weight and at a measured pace.

3. Dumbbell cultivation in slope. The technique of execution is the same as for breeding standing. The only difference is that you should bend forward as much as possible parallel to the floor, the legs are slightly bent, the elbows of the hands are slightly bent, the back should remain straight during the exercise.

4. Press of Arnold. Exercise is performed on the bench with the back. Bend your elbows and raise your hands up to the height of your neck vertically, hands brush your hands to yourself. Inhale, hold your breath. Start lifting your hands vertically. When the dumbbells are higher than the head, unfold the palms outwards. Straighten completely your hands, exhale and inhale slowly lower the dumbbells in the reverse order. When lowering the dumbbells, you should calculate the speed of rotation of the hands so that at the level of the shoulders the palms are again deployed inward.

5. Press of dumbbells while sitting. The technique of exercise is similar to the Arnold bench, the difference is in the initial position of the dumbbells, the position of the hands is the same, only the dumbbells are raised to the level of the eyes, palms outward. From this position, the arms are straightened and fixed for a few seconds when raised at the midpoint. Rotation of the brush in this exercise is not required.

Training on a horizontal bar

Leakage of shoulders on the bar is very effective. It must be remembered that during the pull-up of the delta, the muscle-assistants act. Since the main task of deltas is raising hands, the greatest effort will be applied in the middle of the climb on the crossbar. Therefore, partial pulling by direct and medium grips is best.

• Pulling up a straight, medium grip. The legs are crossed, knees slightly bent. When performing the lifting, the shoulder blades should be brought together, in the peak position the upper part of the chest should touch the crossbar. At the end of lowering the arms are straight. The back should be tense throughout the exercise to exclude swinging.

• Partial pulling back grip. Pull up until the middle of your climb. When you reach the midpoint in this position, fix and try to raise your collarbones, as if shrugging your shoulders.
• Pulling up a narrow back grip. When lifting the shoulders, it is necessary to pull back and tie the shoulder blades. At the top, you should touch the crossbar with your chest.

An example of an effective workout

Shoulder flow program:

• Push-ups from the floor (as a warm-up) - 1 approach before the onset of fatigue.
• Lifting dumbbells in front of you - 8-12 repetitions of 4 approaches.
• Dumbbell cultivation in the sides - 8-12 repetitions of 4 approaches.
• Dumbbell cultivation in a slope - 8-12 repetitions for 4 approaches.
• Arnold's wrestling or dumbbell press sitting - 8-12 repetitions for 4 sets.
• From pull-ups for one training it is best to choose one kind and make several approaches at the beginning and at the end of the session.
• To finish it is also possible 1 approach of push-ups before full fatigue.

Rest between the approaches for about 1 minute, ideally 30-40 seconds.

Advice

Weight dumbbells should be chosen comfortable for you, so that you can do 8-12 repetitions with the condition that the last repetition will be given through force. If the exercises are given easily, then the weight of the burden should be increased.

First of all, it is necessary to hone the technique of performing exercises, and then to increase the working weight and weight of burdening. Push-ups and pull-ups should be performed at a fast pace. Work with dumbbells, on the contrary, should be carried out at a dimensional pace.

Training should not be done every day, 3-4 times a week is enough, muscles need rest.