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These 4 shoulder-friendly exercises can help build bigger and better deltoids
Those who are serious about muscles want more brave shoulder muscles, and probably the best exercise for this are barbell and dumbbell overhead pressures and their variations. These edit all three delta muscle heads (anterior, lateral and posterior) for an improved size and strength. For those who can and progress, overhead presses are great. But only a few were built due to movement deficits or shoulder sister for strong overhead presses. Many lifter do this because the barbell cannot forgive the shoulder joint. This is neither good nor bad; It's simple. So if your shoulders bark or your shoulders are not built for safe overhead presses, are ...
These 4 shoulder-friendly exercises can help build bigger and better deltoids
Those who are serious about muscles want more brave shoulder muscles, and probably the best exercise for this are barbell and dumbbell overhead pressures and their variations. These edit all three delta muscle heads (anterior, lateral and posterior) for an improved size and strength. For those who can and progress, overhead presses are great.
But only a few were built due to movement deficits or shoulder sister for strong overhead presses. Many lifter do this because the barbell cannot forgive the shoulder joint.
This is neither good nor bad; It's simple. So if your shoulders are barking at you or your shoulders are not built for safe overhead presses, these four friendly shoulder exercises are just right for you. Here we will deal a little with the anatomy and the movements of the shoulder joint so that you can assess it better, and four exercises for better flex appeal.
SHOULDER ANATOMY, MOVEMENTS WITH EXERCISES
The deltoids are large triangular muscles with three heads, the anterior, lateral and posterior deltoids. They each attach to the upper humerus and originate from the collarbone and shoulder blade. The deltoid muscles lie over the shoulder joint, giving your shoulder the bouldering shoulder look that almost all lifters desire.
Movements of the shoulder
The shoulder is a flat ball joint that can move in several directions and requires strong muscles. For this reason, it is essential for better shoulder stability to strengthen the delay muscles from all angles.
Here are the main movements for the delay muscle with the muscles involved.
| Shoulder movement | Deltoid muscle | Practical Example |
|---|---|---|
| Shoulder extension | Real | Dumbbell Sweater |
| Shoulder flexion | Anterior | Lifting |
| Abduction of the Shoulder | center | Lateral raises |
| Adduction of the Shoulder | Rear | Quinup |
| Horizontal Abduction of the Shoulder | Middle and Back | Bentover Reverse Fly |
| circulation | All Three | CARS (controlled joint rotations) |
What makes an exercise shoulder -friendly?
The shoulder joint is a miracle and it is a miracle that it is not injured more often. His freedom of movement because of its design enables you to do many funny things inside and outside the gym. For this reason, however, it can be beaten up, and if this is the case, you have to train around the discomfort to maintain a training effect.
Here are a few thoughts on shoulder -consuming exercises and training.
- Das offensichtlichste ist, wenn eine Übung wehtut, mach sie nicht. Wenn Sie den Schmerz ignorieren, sagen wir zwei- bis dreimal, liegt es an Ihnen. Bei vielen Variationen der Schulterübungen, warum eine, die wehtut?
- Suchen Sie nach Übungen, die mehr Stabilität bieten und nicht weniger. Zum Beispiel haben Sie bei einer Overhead-Langhantelpresse nur zwei Füße auf dem Boden, aber bei einer sitzenden Overhead-Presse haben Sie beide Füße und Gesäßmuskeln auf dem Boden.
- Begrenzen Sie die Außenrotation der Schulter. Wenn das Schultergelenk nach außen rotiert und abduziert wird, ist es anfällig, wie beim Überkopfdrücken mit der Langhantel. Viele Leute haben kein Problem mit dieser Position, aber wenn Ihre Schulter Sie anbellt, ist es am besten, diese Position einzuschränken.
- Nach dem letzten Punkt bedeutet das Heben mit einem neutralen Griff, wie bei einer Landminenpresse, dass Handgelenk, Ellbogen und Schultergelenke gestapelt sind und die Außenrotation der Schulter einschränken. Diese einfache Änderung kann verhindern, dass viele Schmerzmittel drücken.
4 SHOULDER FRIENDLY EXERCISES
Do not let yourself be stopped by the fact that you are unable to push painlessly over the head to build more braver shoulders - instead program these four exercises for more flexibility.