This article, which is another part of the mini exercise atlas, is devoted to exercises that stimulate the muscles in the shoulder area. However, the exercises below will involve not only the shoulder muscles, but also the muscles described in the previous articles of this cycle.
Exercise atlas – buttocks
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A kind of basic muscle responsible for movements in the shoulder joint is the deltoid muscle. He covers it shoulder joint on each side. The deltoid muscle is involved in all movements that occur within this joint. However, as already mentioned at the outset, he is not alone in these activities. In abduction (lifting arms to the side) and adduction (pulling the arm to the body) of the arm he is helped by, among other things, the biceps muscle of the arm. In turn, the triceps muscle of the shoulder helps to bend the arm backwards, as well as bend it adduction. The deltoid muscle is also supported by the find muscle inside the chest, specifically the pectoral muscle.
Exercise with elastic band
- Stand with your left foot on the belt elastic in the middle of its length. Grasp the end of the tape with your left hand. Set feet straddling. Place your left arm at the side of your torso. Place your right hand on your right hip. Straighten your back, look forward.
- Raise your hand sideways in height shoulder. Breathe out at the end of lifting your arm up.
- Return to the starting position by lowering your hand. Inhale at the final stage of your return. After Repeat the planned number of repetitions with your left hand, repeat the exercise with your right.
Exercise with dumbbells
- Sit on the chair / pouf. Grab it dumbbells in both hands. Bend the torso forward. Bend your shoulders slightly elbows.
- Lift the dumbbells to the side on shoulder height. In the first phase, the movement is sideways, in the final phase slightly upwards back. Breathe out at the final stage of lifting your arms up.
- Return to the starting position by lowering the arms. Breathe in at the final stage of getting back into position output.
Exercise with a barbell (dumbbells)
- Sit on a straight bench *. Barbell ** grab with the grip a little wider than the shoulder spacing. Lift the barbell over the back part of the head. Keep your arms straight and stiffen your torso. Look ahead.
- Lower the barbell behind your head to the nape of your neck by bending the arms at the elbows. Movement is to take place behind the head. While lowering the bar, tilt your head slightly forward. Keep your back straight. Breathe in at the end of lowering the bar ** down to the nape of your neck.
- Return to the starting position by extending the arms at the elbows. Breathe out at the final stage lifting the barbell up.
*Tip 1: straight bench with can be easily replaced with household appliances, for example, two joined together pouffes / stools, sleds, etc.
**Tip 2: If not you have a straight barbell, you can do the above exercise with dumbbells.
Other articles in this series:
Exercise Atlas – introduction and warm-up
Exercise atlas – arms (biceps)
Exercise Atlas – arms (triceps)
Exercise Atlas – Back
Exercise Atlas – Chest
Abdominal exercise atlas
Atlas of exercises – buttocks
Exercise Atlas – Thighs
Calf Exercise Atlas
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Damian Yefremienko Coach
Master of physical education with a training specialty, graduate of postgraduate studies in dietetics and nutritional counseling at the Medical University in Poznań, doctoral student at the Department of Sport Theory of the University of Physical Education in Poznań, physical recreation instructor specializing in strength exercises, would-be physiotherapist. scientific. He hates mediocrity and cursory problem solving. Personalization and a holistic approach to the patient are “obvious obvious” for him. She loves to share her knowledge and is eager to expand it. He is most interested in all issues related to the physiology of exercise. Passionate about mountain tourism and new technologies
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