How To Strengthen The Shoulder Joints | Sports And Fitness



Sports And Fitness

How to strengthen the shoulder joints

Strong shoulder joints are essential for daily activities, and especially for sports. You will be able to develop the deltoid and trapezius muscles of the shoulder, constantly practicing specific exercises for this area. It is necessary to look into this in more detail.

How to strengthen the shoulder joints

You will need:

- barbell; - Dumbbells; - sports wear; - The horizontal bar; - lounger"

Instruction how to strengthen the shoulder joints

Step 1:

Perform wiring dumbbells standing. Pick up not heavy dumbbells. If you are just beginning your training, then they should not be more than 3-5 kg. Stand with your feet slightly wider than shoulder width and keep your back straight. Lower the dumbbells down to your hands. Then do the wiring in the hand as long as the hands do not reach up to the chin level or slightly below. Make sure that all movements were smooth, and reaches a maximum voltage in the shoulder girdle. Perform this exercise at least 8-10 times in each set.

Step 2:

Squeeze. This is one of the classic exercises that can be the right approach will give an excellent result. Lie on your stomach, lower your hands, palms down, about shoulder-width apart. toes rest against the floor. Keep your back straight. Gently lift the body off the floor until your arms straight, not completely. Repeat this exercise 10-20 times. To begin and can less. It is important to feel the power and trajectory. This is a very effective exercise not only helps strengthen the joints of the shoulders, but also develops the chest and back.

Step 3:

Engage the pole for the development of the shoulder joints. Sit on a horizontal bench or on a chair with a back. Take a barbell and hold it at shoulder level, elbows, lower down. Lift up the shell as long as both hands are completely not pulled over his head. Return the bar to the starting position. Repeat 10 times for one approach.

Step 4:

Begin always engaged with a light weight. Try to take no more than 15 kg and gradually increase the projectile. Try to do this every week. The shoulder joints can be strengthened only if they feel a constant flow of loads. Muscles can be easily adapted to raising the weight. Consider this point. So you have to also reduce the number of repetitions to 8. It will be enough for a good training.

Step 5:

Do cool down at the end of the workout. Lie on the floor belly and grab hold of the feet. In this position, make a rocking movement back and forth. Repeat 15-20 times since. This will help a good "cover up" the shoulder joints and prevent injuries.