Lifting a weight that's too heavy for you is a mistake, regardless of the part of the body you're working on, but shoulder exercises can be catastrophic. The shoulders are delicate and complicated joints that are not particularly easy to aim at, and putting them under pressure before they are ready can cause you injuries that can knock you out for months.
That's it But it's absolutely necessary to include some shoulder-specific exercises in your workout, because without strong Noddy braces, you'll miss out on all the other exercises, especially when training your chest and back.
The shoulder is made up of three heads – the front (anterior delt), the medial (lateral delt) and the posterior (posterior delt) ̵
If that sounds like a lot of planning, we have good news – we have a workout where all those muscles work right here!
The training shown below is divided into a tri-pair set, with the six exercises you will do. All in all, they do all three heads of the shoulder and trapezius muscle. To get the most out of it, be sure to stick to the sets, repetitions, tempo and pause, and do not start weighting too hard. If you start to find one of the replay numbers too easy, add a little weight. Do this exercise twice a week for a month and watch your shoulders turn into boulders.
How to get the most out of this shoulder workout
Move through a full area
Move your muscles through their entire range of motion It attacks far more muscle fibers than repetition or repeated cheats (which causes weight loss) moves the pulse). The more fibers you tire, the faster your muscles grow.
Stick to a strict pace
Tempo – the speed of each repetition – is indicated by a four-digit code. The first number indicates the time in seconds that you need to lower the weight. the second is the break at the bottom; the third is the time you need to raise it; the fourth is the break at the top.
Keep Your Rest Times Short
In each tri-set you rest 10 seconds after the first and second moves and 90 seconds after the third turn. Follow these rest periods to expose your muscles to accumulated fatigue that damages more tissue to induce further growth.
How to Avoid Injuries
Follow These Three Pre-Workout Rules to Limit the Risk of Injury
- Mobilize the Joint: Before you approach a weight, you should have the joint for five to ten minutes mobilize. This increases the freedom of movement of your shoulder and activates the muscles of the rotator cuff.
- Warm up right: Perform some sets of the first tri-set moves, starting with light weights and high reps, and increase the weight and lower the reps until you reach your work. Set weight come.
- Do not Press It: If you're struggling with weight, do not try to force it. Finish the set or reduce the weight. Her shoulders are very sensitive and it is not worth risking an injury.
Two steps to mobilize your shoulders
This warm-up drill is a special favorite of Chinese Olympic weightlifter Lu Xiaojun, who sets great demands on his shoulder joints through elec- trative cleansing and jerking. Use a resistance band, broomstick or similar, and hold a wide handle over your head. Lower the tape or stick behind your body with your palms facing outwards until your hands are in line with your hips. This puts your shoulders in an external rotation that you should find extremely useful when working at the desk or performing many oppressive exercises.
Cable Rotation Cuff Extensions
Set a cable pulley to chest height. Standing sideways, pull the cable with the outer arm outwards and keep the elbow inwards. This effectively warms up the muscles of the rotator cuff, which can lead to a stroke if excessive pressure is applied.
Shoulder Workout Routine
1A Overhead press
Sets 3 Reps 12 Tempo 2010 Quiet 10sec
Stand by a dumbbell in front of your shoulders. Spread your core and push the bar directly over it. Slowly back to the start.
Sets 3 Reps 12 Tempo 20X0 Remaining 10sec
Using With the same weight as in step 1A , bend your knees to create power to push the bar overhead. Then slowly lower it under complete control.
1C Barbell shrug
Sets 3 Reps 12 Tempo 1111 Rest 90sec
Lower Then hold the rod at thigh height and the Keep your arms straight, pull up your shoulders so that your shoulders reach your ears. Hold this upper position for one second and lower it again to start.
2A Sitting Arnold Press
Sets 3 Reps 12 Tempo 2111 Rest 10sec
Sit in each hand and hold a dumbbell. Push it up and rotate your wrists as you walk so that you are pointing straight up with straight arms and palms.
2B Sitting Lateral Raising 3 Reps 12 Pace 2111 Break 10sec
Then switch to lighter dumbbells, lean Slightly forward, raise to shoulder level and run your elbows. Break at the top, then lower back under control.
2C Reversed Reversier 3 Reps 12 Tempo 2111 Rest Rest ] 90sec
Get up and bend from the hips forward with the same weights as 2B. Run with your elbows to bring the weights at shoulder height. Pause, then control your lower back.
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