If you think that the exercises on the shoulders are suitable only for men - you are mistaken. A beautiful body consists not only of a flat stomach and tucked up buttocks, it should be perfectly fine! The simplest exercises for the neck and shoulders help you decorate your body with a royal posture, which most of us spoil daily, sitting for hours at the office table or near the computer. In addition, beautiful shoulders are needed by anyone who wants to dress beautifully - many things simply "do not sit down" on women who have too narrow shoulders. That is why it is so important to develop them.
Complex exercises on the shoulders: what not to be afraid of
Even if you regularly perform the best exercises on your shoulders, you will not look like a man and will not get a huge body top against the underside of the bottom, even if you are dealing with a bodibar, with a barbell or with dumbbells. Bodybuilders who aim to use shoulder exercises for the purpose of muscle building, except for watches regularly held in the gym, also adhere to a special protein diet, which contributes to this effect. And if you eat as usual and perform light exercises a couple of times a week, you will not look too manly - you just get more beautiful, attractive shoulders.
Exercises with a barbell on the shoulders
Exercises for the shoulders for women can use as an attribute not specifically a bar, but only a bar from it or just a body-painter. Weight should be such that you calmly performed 15 repetitions, and with the last five (there should be 15-20 of them all), you felt the tension. The following exercises for shoulder muscles are recommended:
- Grasp the barbell (bar, bodybard) with a wide straight grip and lift it to your shoulders with one calm movement. Then make a deep exhalation and raise the bar up. Shoulders should not go up unnecessarily, but the back should bend! This is a very important condition. Lower the scapula, lift the chest - and in this position, perform the exercise. After a second delay at the top point, return the bar to your chest.
- Stand up straight, legs already shoulder. Wide grip hold the bar in front of the hips. Slowly move the bar to the chin. Pay attention - the elbows in this exercise should be above the level of the neck permanently! If at a wide grip for you it is difficult, perform an exercise with a narrow grip. When the neck reaches the level of the chin, hold for a second and lower it down - also slowly, calmly, without jerking.
These are very effective exercises on the shoulders, and 15-20 repetitions should be performed in 2-3 approaches. If you are in the gym, this is an excellent option.
Exercises with an expander for the shoulders
Exercises for the shoulders and arms can be performed with a simple and effective simulator - an expander. It is an elastic (tube) and a pair of handles, and it can be used very effectively to improve the appearance of the shoulders:
- Attach the expander to the wall at the chest level. Take the handles of the expander into the hands of a simple grip. Hands stretch out in front of you. Move away from the wall until the tubes are lightly stretched. On exhalation slowly dilute straightened arms (they should be parallel to the floor) to the sides and back.
On inhalation slowly, without jerks, return to the initial position. - Stand on the expander, handles pick up. On exhalation, lift the arms of the simulator with a smooth movement to the chin. Elbows raise high, strain the shoulders. Then, on the inspiration, lower your hands, but not to the end. Continue with the exercise.
- Do the exercise the same way, but in the right hand, take the left handle of the simulator, and in the left hand - the right handle.
Such basic exercises on shoulders at home will quickly bring your muscles into tone and make your figure even more beautiful.