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Shoulder training develops the muscle mass of the upper torso and arms. The shoulder muscles are the front, side and back actons. Interestingly, the stronger the shoulders, the stronger the back, triceps, biceps and chest can be. Proper shoulder training is very helpful in sculpting the figure. Exercises for the shoulders should be performed with the use of dumbbells and you do not even have to leave the house. Importantly, professional equipment can be replaced with bottles of water or sand. Shoulder training is for everyone. Beginners can also handle it.
Shoulder training at home
Not all of us feel comfortable in the gym. Luckily shoulder training can be made at home. All you need is a little space and a load matched to our predispositions. Beginners should remember not to start their adventure with too much load. Dumbbells, dumbbells or self-made equipment are perfect for exercising. Interestingly, training with dumbbells is very beneficial. First of all, they do not burden our wrists too much, allow for deeper movements and symmetrically affect the figure.
And before training, a warm-up
Warm-up is a very important element of training. Even beginners know about it. Pre-warm-up shoulder exercises with dumbbells should last about 10 minutes. You can then do arm swings, arm circles, exercises that stretch the muscles of the back and hands. Additionally, it is worth combining shoulder training with exercises for other muscle groups, so that the effect is not caricatured. Training that focuses only on the shoulders, are performed by professional bodybuilders. However, such people have a prepared training plan that sets specific days for the development of individual muscle groups. Weight grading is also important. Accordingly, the weight of the dumbbells should be increased from training to training. While shoulder exercises and not only that, the muscles are exposed to a lot of effort, and thus – they can be easily overloaded or injured. That is why regeneration is very important. When exercising intensively, it is worth taking a two-day break, or even a four-day break if the training is very strenuous.
How to exercise at home?
One of the few exercises that we can do at home during shoulder training, there are sideways dumbbell raises in a standing position. When starting the exercise, you must sit slightly apart, with your back straight. The arms should be straight and placed along the body. It is worth holding dumbbells in your hands. Then, while inhaling, raise the dumbbells by lifting your arms to the sides until they are parallel to the floor. While exhaling, slowly lower your arms to the starting position.
Another exercisethat can be done during shoulder training are reverse heels when standing. We start this exercise with a squat, slightly stretching. Then tilt the torso forward so that it is almost parallel to the ground. The hands should be slightly bent at the elbows (throughout the exercise), and dumbbells should be held in the hands. While inhaling, raise your hands up until your elbows are level with your body. Then, after a few seconds, while exhaling, return to the starting position.
The next suggestion to make at home is forearm rotations. First of all, you should stand slightly apart, straighten your back and head. Then you should spread your arms to the sides, parallel to the floor, and bend your elbows at a 90-degree angle. As you exhale, raise your hands with the dumbbells up so that they are just above your elbows. After lifting the dumbbells, you inhale and return to the original position. While doing this exercise, keep an eye on the position of your hands.
Raising dumbbells to the sides in the fall is another suggestion on shoulder training. The starting position for this exercise is standing slightly apart, holding dumbbells in your hands. Then you need to lean forward, bending at the waist. At first, the hands hang down perpendicular to the ground. Then, while inhaling, raise your arms to the sides so that your arms are in a straight line. It is a good idea to stay in this position for a few seconds and then return to the starting position by exhaling.
The next exercise there are dumbbell raises in front of you and additionally shrugs. The starting position is standing slightly apart, slightly bending the torso. Your arms should be straightened in front of you, of course holding dumbbells. The next step is inhaling, during which we raise our hands up and shrug our shoulders at the same time. Return to the starting position with the exhalation.
The last suggestion shoulder exercises with the use of dumbbells, alternately lifting them forward. A light leg, straight back and head are the starting position for the exercise. The hands are along our body, and we hold dumbbells in our hands. Then raise one slightly bent arm in front of you to the height of your head. Then the other hand works out and so we do it in turns.
The effects of shoulder training with dumbbells
Thanks to dumbbell training, the effects can appear in a short time. A distinct musculature can be observed in the exercising person. Interestingly, you do not need a large number of repetitions or exercises to develop these parts. The most important thing is the accuracy and correct performance of the training, as well as diversification, which will guarantee the development of all shoulder muscles.