How to quickly build shoulders at home

The brachial muscles are just as important as the muscles of the legs, which support the weight of our body almost around the clock. In addition, beautiful shoulders for girls - this is the opportunity to wear thin T-shirts, dresses with short sleeves, and just be confident. And the man’s inflated shoulders are an indicator of strength, courage and, of course, attractiveness for the opposite sex. To pump them up, it is not necessary to visit the gym, for this you can do at home, the main thing is to remember the basic rules.

Training preparation

Performing strength exercises without adhering to basic rules means exposing yourself to the risk of injury, and both muscles and joints can suffer. Any workout should be preceded by a warm-up of at least 15 minutes. Heated and stretched muscles are better able to listen and perceive the load, beginners should increase it gradually.

Having familiarized yourself with the technique of performing the exercise, for example, when working with dumbbells, do not immediately try to grab onto a lot of weight. Start with the lungs, exercise for a month, then gradually increase the load. Otherwise, you may damage the wrists, joints and spine. In addition, there is a risk of muscle clamping, accompanied by pain.

For girls, it’s better to start by acquiring kilogram dumbbells, increasing the weight to 2.5 kg. Getting started, it is worth remembering that you will get a more effective result by increasing the number of repetitions, and not the weight of the projectile itself. Perform each exercise at least 15 times in three sets, taking a break. All training should be conducted for at least thirty minutes.

Basic recommendations

It is recommended to choose a complex for pumping up shoulders based on which part you want to see more embossed. All exercises are divided into two groups: the bench press - part of the general exercises and max - is part of a set of special exercises aimed at creating a relief of a particular muscle.

The bench press is performed in standing and sitting positions. As the shells are used dumbbells, barbell and special blocks that can be pressed from the chest and head.

To pump the deltoid muscle, swings are done, lifting weights in front of them. When building up the middle delta, the projectile is lifted through the sides; to form the back delta, the exercise is performed in a slope.

It is recommended to start classes with heavy presses, and if you feel tired, go on to various types of swing. This scheme is due to the fact that starting a workout, a person has enough physical and emotional strength to carry out complex exercises. At the end of classes, the energy supply is depleted, and it is advisable to switch to a lighter complex.

Exercises at home without special equipment

A set of training exercises can be performed without the use of sports equipment. It is enough to perform daily push-ups from the floor. Only exercises aimed at developing muscle mass have differences from classical physical education.

• Stand with your back to the wall, bend down. With your arms shoulder-width apart, rest against the floor.
• Raise both legs alternately, using the wall as a fulcrum.
• Keeping your position upside down, start push-ups on your hands.

Exercise is very difficult for beginners, and at first it is better to have a person nearby for safety reasons. By showing persistence for several weeks, you can independently achieve an effective result by acting with your own weight on the shoulder muscles.Having mastered the push-ups against the wall, proceed to the exercise without support, and then try walking on your hands, which will give relief to the body. Just bear in mind that this exercise has contraindications. It affects the activity of the brain and increases pressure.

The second exercise, which does not require additional shells, is performed in a prone position. Lean on socks joined together and elbows that should be laid back, close your hands near the chest. In this position, raise the case as high as possible and returning to its original position, lingering at the highest point for 5-10 seconds. Make 15-20 such movements in three sets.

From a standing position, lean forward at a right angle, resting on the floor with your hands. While pulling on your toes, lower your head until it touches the floor. The hands should be bent at the elbow joints. Returning to the starting position, repeat the exercise as much as possible.

Dumbbell Exercises
The most common and easiest way to build shoulder muscles at home is to use dumbbells.

1. In standing position, put your feet shoulder width apart. At the same time spread apart both arms with shells, try to keep them parallel to the floor. The number of lifts is adjusted independently, gradually increasing (should be performed easily and naturally).
2. Perform movements similar to the previous exercise, only raising your arms with dumbbells not to the side, but forward. The inner side of the palms should be turned upwards.
3. Bend your knees slightly, the pelvis forward a little. Lower your hands with dumbbells along the body, begin to raise to the level of the chest, bending at the elbows.
4. Sit on the floor, slightly leaning back the body, bend your knees. Raise your arms with the shell over your head, then spread it apart.
5. Lie on your side. Hold the dumbbell in one hand, slightly bent at the elbow, and begin lifting and lowering in cyclical movements.

Such exercises will help to pump up the biceps, forearm, deltoid muscles. The effectiveness of the final result increases as the weight of the projectile increases.

When you master the dumbbells, decide which ultimate goal you are pursuing. To build muscle, you need to increase their weight every 10-15 repetitions. If you want to strengthen the shoulder girdle and give it a relief, pick up a shell so that you can reach 25 repetitions. If you don’t like too voluminous forms, select individual exercises and a small weight of shells, and spend the training itself at a slow pace.

Exercises on the horizontal bar and barbell
You can pump up muscles at home by performing a complex on a horizontal bar. First, learn how to pull yourself up. The main rule is the girth of the bar so that the thumb does not close with the palm of the hand. Perform the exercise slowly 10 times with 4 sets.

Next, perform a narrow grip - this is when the distance between the hands does not exceed 15 cm. And again 4 approaches, but already 12 pull-ups.

One of the main techniques for building muscle mass is using the barbell. Standing position, feet shoulder width apart. Raise the barbell sharply, placing it on the upper chest area. After inhaling, lift above your head. Lower slowly as you exhale to increase the load on the deltoid muscles. Repeat 10-12 times.

Power Supply

An adjusted diet is also important for muscle building.

1. Calorie intake of food must be increased.
2. High protein foods should predominate in the diet. Its entry into the body should occur no later than one and a half hours after training. Then the process of muscle recovery and their increase in volume are accelerated.
3. The source of fat when pumping up the shoulders is lean meat, red fish, various vegetable oils.
4. Before exercise, eat foods rich in fast carbohydrates. You can replace them with a dietary supplement for athletes. They quickly break down and at the same time give the body strength and enough time to conduct a workout before it gets tired.

In addition, do not forget that one of the main rules - to drink water during training - does not apply to you. This contributes to the burning of fats, that is, weight loss, and the direct increase in muscle mass - not at all. Therefore, try not to drink an hour before your workout, minimize water consumption during it and refrain from watering for the next half hour or even an hour - it depends on your endurance. Then, if you regularly adhere to all the rules, you can achieve the desired results. And remember that patience and work are our everything.

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