Fundamental exercise to strengthen deltoids + VIDEO with training routine for shoulders.
Many people who exercise to get well muscled shoulders, follow a varied exercise routine. For this reason, and thinking about the best possible approach to well-exercised shoulders, we explore some of the best routines that aim to noticeably define the deltoids.
Today we will see a routine to strengthen shoulders, if what you are looking for are exercises to PREVENT SHOULDER INJURIES I advise you to do the ones in this link, they are shoulder exercises with elastic bands.
Complete deltoid work
SHOULDER routine to strengthen deltoids
The three sections of the deltoids that make up the shoulder are called anterior, medial and posterior deltoid. For the work that we will carry out in segmented training, we will have to isolate each of the muscle heads for greater efficiency. In addition there will be minimal participation of the triceps. Warming up before starting strong exercises is essential since the deltoids are muscles prone to injury.
Arnold Press Routine with Dumbbells
A variation of the traditional ‘shoulder press’ exercise. The exercise aims at a rotational movement throughout a range of motion and that subjects the three segments of the deltoids to stress and pressure work.
1. Sitting on a bench, with a 90º angle to provide effective support to the entire back. We place the weights on both sides of the bench.2. We slowly lift the weights and with the palms facing the torso we reach chin height.3. We continue lifting them, slowly, keeping the dumbbells close to the torso.4. We complete with external rotation of the hands while moving the weight ‘in an arc’ above the head.
This exercise is recommended to be performed in a series of 3 repetitions with 10 or 12 lifts at a time. Remember to rest for a few seconds after the series to regain energy.
SHOULDER routine to strengthen deltoids
Birds
This exercise is very useful for strengthening the posterior deltoid. It helps with good body posture and reduces injuries by strengthening an area that is normally left a little neglected when exercising the shoulders.
The starting position has different versions: you can raise the dumbbells, set the weight and lower the cable if you use a cable machine, or work each arm individually using the cable method.
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1. We slightly bend our legs and bend at the waist so that our torso is parallel to the ground.
2. We exhale slowly and extend our arms to the sides so that they are parallel to the floor.
3. We press at the top of the movement for 2 seconds, inhale while slowly lowering the weight of the dumbbells until we return to the starting position.
In this case, 3 repetitions of series of 10 movements are recommended. In this way we can work the deltoid muscles organically and achieve good results throughout the body, taking advantage of the shoulders so as not to neglect an area that many tend to forget.
Shoulder exercise routine
A good shoulder routine is essential to strengthen the deltoids and achieve a perfect physique. Therefore, if we do not have these muscles well exercised, body image and proportions can be noticeably unfavorable. It is not uncommon for athletes seeking an aesthetic physique to overlook shoulder training, concentrating more on obtaining strong, big arms and six-pack abs. How are the deltoids formed?
2024-04-16 12:50:17
#SHOULDER #routine #strengthen #deltoids
