He exercises a shoulder room easy to perform

The buttocks, the abdomen, the thighs … and the shoulders. Many times we forget exercises for the shoulder room and yet, they are essential for the correct functioning of our arms. Just say that this area is necessary to work.

In a previous article, I explained the importance of strengthening my back to acquire a good posture every day and prevent pain. In addition to the back, we also train our shoulders. To do this, we recommend a 20 -minute operating session twice a week.

Heated before starting to do the shoulder room exercises

Before starting a training, the coach recommends heating from 5 to 10 minutes. «This is what will allow the body to prepare for the effort.» The heating awakens and mobilizes all the joints, which will minimize the lesions.

How to train your back at home?

Military press

Start the session directly with these exercises of the shoulder room that strengthen all three parts of the shoulders. You have to do 3 sets from 20 to 30 repetitions with 45 seconds of rest between each set. For this exercise, you will need two dumbbells of 2 or 3 kilograms. Two bottles of water 1L or 1.5L will be able to replace.

The initial position: standing, slightly distant legs for multiple stability and narrow buttocks, open their arms, the elbows at the shoulders.

Movement: Push the dumbbells up.

Breathing: deadline while lifting the dumbbells and inspiring as you go down.

The bird

Subsequently, you can continue with the bird’s position, which strengthens the sides and the back of the shoulders. It performs 3 sets from 15 to 20 repetitions with 45 seconds of rest between each set. For this exercise, you will need two dumbbells of 2 or 3 kilograms. Two bottles of water 1l or 1.5L will do their hands.

The location begins: stay with your feet slightly far away for stability and tight buttocks, bend your knees, tilt the trunk of 45 ° before, lift the jaw.

Movement: slightly bent arms, bring the dumbbells behind the shoulders and then go back to the original position.

Breathing: Inhale while carrying the dumbbells behind the shoulders and exhale when you return to the original position.

Rim

The last exercise recommended by the sports coach: the circles, which allow the toning of the shoulders and this time to a regime of reinforcement and resistance to the muscles. Performs 3 sets of 10 repetitions of each movement. For this exercise, you don’t need special equipment.

Start position: stay with your feet slightly distant for multiple stability and tight buttocks.

Movement: performs 10 circles of small amplitudes, then 10 rims increasing before and forth and finally 10 maximum amplitudes. Then do the exercise in the opposite direction, from the rear of the front.

Breathing: Inhale when it releases the effort, expires when it is contracting.

These shoulder exercises in the gym will help you have a straight posture and strengthened shoulders.

https://www.youtube.com/watch?v=3kk8p_sa3fu

Importance of lengthening after the shoulder room exercises

The session is over. How about stretching? «It is essential to extend any exercises for the shoulders practiced.» However, it is advisable to wait about 48 hours after the session. The extensions of haste could create muscle injuries and increase the damage caused by training. These could increase the risk of trauma and increase muscle rigidity.

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