100 times different … shoulders -2

Тренировка кроссфит для девушек - Академия боксаSo it was the number one exercise that should always dominate your shoulder training. Sure, he certainly won’t lose his time from time to time, but you probably won’t find anything as effective in his place. And what exercise next? Here, all sorts of tightening and pre-stretching exercises are now offered, which are no longer focused on the mass of the shoulders as a whole, but which focus more or less on the individual of the three deltoid parts mentioned above.

But what to choose? If you look at any person, at least a little done from your gym, and if you subject his shoulders to a stern look, then their front part will probably be very nicely built. Reason? This is simple, because the front part of the shoulders plays a big role in such exercises as pressure on a sloping bench or in a classic bench-press, and therefore very few people have a weakness in them. However, let’s focus our gaze on the back of the deltoid muscles. That you don’t see anything? Yes, it can happen to you. The back of deltoids is one of the most neglected muscle groups in the whole body, and in many people they put themselves in a group of such stuck parts as the calves or forearms. But you long for a perfectly symmetrical figure and therefore you will definitely not neglect this game! And this is what one of the following exercises will do. Personally, I put an exercise in the position of the destroyer of the rear deltoid, which (at least in our country) is called “inverted peck-deck”. During this exercise, you will sit on a classic peck-deck (butterfly machine) not with your back, but face the armrest and put your hands in exactly the same position as if you wanted to exercise the pectoral muscles. But then you start pushing your elbows backwards and pulling your shoulder blades together. I know my description is probably not one of the best, but a trainer in the gym or someone a little more experienced will be happy to advise you. Personally, I feel the back of my shoulders really well from this exercise, which is why I always put this exercise in second place, right after the above-mentioned pressures. but facing the armrest and placing your hands in exactly the same position as if you wanted to exercise the pectoral muscles. But then you start pushing your elbows backwards and pulling your shoulder blades together. I know my description is probably not one of the best, but a trainer in the gym or someone a little more experienced will be happy to advise you. Personally, I feel the back of my shoulders really well from this exercise, which is why I always put this exercise in second place, right after the above-mentioned pressures. but facing the armrest and placing your hands in exactly the same position as if you wanted to exercise the pectoral muscles. But then you start pushing your elbows backwards and pulling your shoulder blades together. I know my description is probably not one of the best, but a trainer in the gym or someone a little more experienced will be happy to advise you. Personally, I feel the back of my shoulders really well from this exercise, which is why I always put this exercise in second place, right after the above-mentioned pressures.

But if you would like to include an alternative, then it is also not a matter of tightening in a forward bend or lying on a sloping bench (facing down, of course). Both of these exercises again mainly affect the back of the shoulders.

Аэробные тренировки в зале | Republika

And exercise number three? Yes, you guessed it right. We have already talked about mostly well-developed front deltoids as well as forgotten rear deltoids, but where is the famous shoulder width, which is done mainly by side deltoids? Fighting with one-handed standing is a really great exercise for this game and you should never forget it either. I remember doing this exercise before with one-handed arms no bigger than 5 or 7.5 kg and I thought I really didn’t have any more. But then an elderly gentleman leaned over me and, with the words “But you will never get your shoulders like this”, he handed me one-handed arms twice as big. “Don’t be afraid to bend those elbows a little, it will work, you will see …”. And he was right, and I’m still grateful for his advice, because if my shoulders hurt a lot after the previous workouts, then after three well-executed series of harvests, they are literally about to fall, and if that were only a little possible, I would sometimes rather tear them off and discard what the hell the pain is. And that’s why I like shoulder training and at the same time I absolutely hate it. After all, the calves burn like hell after heavy series, but the pain will pass after a few minutes. When you fall to the ground after heavy squats, you just have to lie down for a while and everything is ready for the next series. However, the arms are completely different in this respect. If their training is really successful, then it really hurts after it, often in a really unpleasant way. But that’s exactly what this is about. If you return to the locker room after training and you will not be able to take off your shirt, unless you get your hands higher than shoulder level without help and if you give anything for a piece of ice that will relieve you, at least for a while,

In conclusion, I would just like to add that I definitely did not exhaust the range of all exercises for the shoulders, rather I just wanted to outline the path that I and the people I compile the training are taking during this training. Now I still realize that I wrote the number of sets and repetitions for pressures and not for other exercises. In the classic volume training during these two remaining exercises, I include only three series (I do not count the first light one) and always 6-8 repetitions. As always, the load is as high as possible, but again in a reasonable amount, because if it is overdone, the form of execution goes to hell and the feeling of training slowly as well.

I also wanted to mention how it feels in the shoulders a few days after training. While, for example, the pectoral muscles start to make themselves known (at least in my case) the next day after training in the evening and the next day around noon and the evening is burning at the top, my shoulders usually feel right from training until the next day around noon to evening. The next shoulder training could therefore follow relatively soon, in my case on the third day (Monday and again on Thursday, but under conditions of quality supplementation. For a beginner, however, training once a week or three times in 14 days will suffice.

If you have suggestions, objections, comments or if you want to share your shoulder training with others, use the discussion below for an article …