Shoulder muscles are anatomically divided into 2 major parts, namely:
1. Deltoid: shoulder muscles rounded side
2. Trapezius: middle shoulder muscle that extends downward from the neck back down to mid-back.
Exercise to widen the shoulders for more visible V-shaped is side lateral raise to train the shoulder muscles side and press upward motion to train the shoulder muscles as a whole. Front shoulder is usually enough trained when we do chest exercises, especially the moves of the press and incline bench press. While the rear shoulder to get involved when we do back exercises.
As for the back muscles, especially the lat pulldown exercises to train the upper back muscles and row motion to train the upper and middle back muscles. To further optimize the formation of a wider shoulders it is advisable to do exercises for the shoulder press motion and after that continued with the motion for upper back lat pulldown.
The combination of this moves serves to widen the framework of the shoulder. While the moves to be avoided is the Upright row (exercises for the shoulder muscle and shoulder) due to narrow shoulders.
– Dumbbell side lateral raise
This exercise is to train the shoulder muscles side, including isolation moves (moves that involve only one muscle only). With side shoulder muscles bigger, then the shoulders will look more broadly.
How to do:
Stand up straight with your hands each holding a dumbbell, relax your joints slightly bent elbow to elbow for the future burden of pressure is not centered on the elbow. Lift your arms up parallel to the floor (horizontal) while slightly turning the wrist so that the position of the thumb is below. Hold a moment at this peak position (1 second) then slowly lower your arms to starting position as he took a breath. When the arm is back to its original position, again a direct lift arms up, do not stop under.
Attention: Concentration on the movement, moving controls correctly and continuous with no stops in initial position for muscle motion continued to work during the exercise performed. If you want to stop, stop at the top where the muscle will continue to work to hold the load.
– Dumbbell press
This exercise trains the whole shoulder muscles, including basic training / compound movement (exercises that involve more than 1 muscle). The amounts used can be replaced with a barbell with a direction of motion can be to the front of the chest (front barbell press) or to the back of the head (rear barbell press / military press / press behind the neck).
For moves with dumbbells, which recommended the front barbell press, because the normal shoulder position, not like when doing military presses in which the position of the shoulders rotated backward.
How to do:
Stand up straight with each hand holding a dumbbell with dumbbell position parallel / tall ears. Take a deep breath and lift upward while throwing Dumbell breath. when the arm straight up, keep the elbow joint should not be locked for pressure loads are not concentrated in the joints (joints relax, or do not straighten your arms and lock the joints). Lower the load slowly as he took a breath. When the load is in the starting position, lift the burden back to the top with a throw of breath.
– Upright row
This is a movement to train the shoulder muscles and shoulder. Including compound moves. Avoid this exercise if we narrow shoulders.
– Front lat pulldown
These exercises train the upper back muscles, including basic training / compound moves. Usually referred to as the training wing. The direction of moves of the decline can be done to the back of the head (rear pulldown). But the recommendation is the future direction of its moves (front pulldown).
How to do:
Sit upright on bench lat pulldown machine, pump up chest. Hold the grip-handle with a machine rather wide range. Take a breath and pull the handlebar to the upper chest while throwing breath. Hold this position briefly (1 sec), after it returned to its original position by gently pulling the breath. When the starting position, try not locked elbow joint with arm slightly bent at the joints. After that, pull back handlebars to the chest for the next repetition. Try during the motion, body position in the state remained
upright. Do not pull the waist.
– Barbell rowing
This is number 1 for the train moves back muscles and includes basic training / compound moves because it can train all the muscles of the back starting from the upper back muscles, middle and bottom. Serves to widen and thicken the back muscles.
How to do:
Hold the barbell with a grip distance of about 1.5 times the width of the shoulders. With an upright body position, bend your waist so that the position of the body forming an angle of about 90 degrees. Knees bent slightly to avoid pressure on the hamstrings. From this starting position, pull the load toward the stomach while throwing breath. Hold a moment at the top and then return to the starting position as he took a breath. When the
movement has returned to the starting position, pull back the burden to the stomach for the next repetition.
Note: Try to keep your back straight during the moves to puff out his chest and stomach locking. Keep the view straight ahead to maintain the body position remained good. During the move progresses, lift the load to the legs to maintain stability of position, do not lower the dumbbells to the front over the shoulder because it can create unstable body positions.
* Perform each moves as much as 4-5 sets, with reps 8-12 reps.
* Do 1-2 sets with light weights to warm up at the start of exercise for each muscle.
* In the next exercise, for the same muscle do not need to warm up again, simply use the appliance is to exercise the core.
* Try to do this exercise after a day off (day of rest did not practice) in order to train with a pretty fit body condition.
* If you can, do this workout 2 times a week.
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- Stretching After a Day Working At The Office
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