How to build beautiful shoulders for a girl: 4 programs training for women’s deltas

It doesn’t matter what your goal of going to the gym is to pump up deltas or make them smaller these four programs Shoulder workouts in the gym for girls will help you achieve the desired results. Develop muscle mass in specific body parts and create dream shapes to look seductive!

If you want to make your shoulders smaller, use these programs. against a background of low calorie intake, that is, consume calories less than you spend and achieve the desired results.

Whether you’re on the beach or on stage, with embossed, beautiful shoulders, you defeat everyone. A ratio of the circumference of the shoulders the width of the waist will create a stunning unforgettable effect on others.

If you are a beginner and have never played sports, our shoulder exercises for girls in the gym allow you to achieve quick results. These exercises dramatically change the shape of your body in record time. An increase in the mass of quadriceps or back is a long process. And here inflated three bundles of deltoid muscle will give a stunning the appearance of your figure, although it is worth noting, in size they are enough are small.

All shoulder exercises shown in this article are suitable. almost everyone, but you need to follow the correct technique. They are suitable for both beginners and more advanced sports girls.

• What every girl needs to know about the shoulder girdle
  • Shoulder joint
  • Rotational cuff
  • Deltoid muscles
  • Briefly about the trapezius
• Shoulder muscle training for beginner girls
  • A complex for beginners to warm up
  • Shoulder exercises for beginner women
• Exercise Technique
  • Sitting dumbbell bench press
  • Front boom lift
  • Lifting dumbbells through sitting sides
  • Reverse breeding of hands in butterfly simulator
• Training program for overall shoulder muscle development for women
• Execution technique
  • Bench press
  • Side Dumbbell Lifting
  • Dumbbell dumbbell pull
  • Crossing your arms in front of you
• Workout program to increase shoulder width
• Execution technique
  • Smith’s bench press from behind the head
  • Standing dumbbell lift
  • The extension of the arms of the side on the lower block in the slope
  • Touch-up dumbbell lift through sides
  • Mahi in the simulator with one hand to the side
• Intensive Shoulder Muscle Training for Advanced level

What every girl needs to know about the shoulder girdle

Below we will show in detail in the pictures how to build shoulders for a girl, but if you were in the gym for the first time or maybe you used to do other sports and bench press because head is something new for you, in this case, before starting training you should learn more about the work of the muscles of the deltas. For First, let’s talk about the anatomy of the muscles of the shoulders and their functions.

Shoulder joint

In the area of ​​the shoulders, there are a large number of bones and muscles. we consider only three main bones, namely the scapula (bone, adjacent to the chest in the back), collarbone (bone adjacent to chest in front) and humerus (upper bone limbs).

Shoulder joint – this is the connection between the humerus and the shoulder blade at a point called the articular cavity. This joint combines a large number of muscles and even most of the muscles of the upper parts of the body, which provides a large range of motion. Etoi blessing, and curse at the same time.

What’s bad about it? But the fact is that thanks to mobility shoulders, we can work with weight incorrectly, without realizing of this. The right exercise technique is important for maintaining the wear resistance of ball joints. Nothing can hinder your progress, except for a shoulder injury.

Rotational cuff

As fans of training, we love looking at our muscles in in the mirror. But let’s think for a moment, what keeps them together? Rotational cuff! The composition of the rotational cuff includes: supraspinatus, infraspinatus, small round and subscapularis muscles. This muscle group stabilizes the position of the shoulder and hold the humerus in the articular cavity of the scapula.

In other words, they attach a hand to the torso, and also hold humerus in the joint for safe rotation. Therefore in the Internet has so many articles on this important muscle group, and also how to download them correctly.

Deltoid muscles

So, let’s finally talk about what most of us is associated with the “shoulder muscles”, namely the deltoid the muscles.

The deltoid muscle is a muscle of a triangular shape, which covers the shoulder joint. Its rounded shape covers the top part of the shoulder, the front edge of the clavicle and the posterior edge of the scapula. It covers the shoulder joint and upper arm.

The deltoid muscle is involved in the abduction of the arms to the side, promotes the functioning of the pectoral muscles, and also prevents dislocation, when we lift heavy weight. Such a small muscle performs so many functions.

The deltoid muscle is divided into a 3 bundle or also called “heads”. These three beams perform different functions, at the same time they are all, to one degree or another, provide complex shoulder movements, such as a bench press.

• Anterior deltoid muscle the deltoid muscle bundle raises the arm forward leads the arms to the midline of the body and rotate inward. Main exercises to develop this the beam is the raising of the arms forward with different positions of the arms, whether palm up or down.
• Middle deltoid muscle bundle takes his hand to the side. For his training should climb dumbbells to the sides and pull the bar to the chin with a wide grip.
• Posterior Deltoid Muscle the deltoid muscle pulls the shoulder back and rotates the arms outward. Exercises on the back of the delta include craving for the face, the opposite breeding in the simulator “butterfly” and breeding hands with dumbbells in on the slope. Since the main function of the rear beam is rotation, you You can create variations to any standard exercise by changing only the position of the hands.

Briefly about the trapezius

It is worth noting one very important component, on which you should pay attention while training your shoulders. it trapezius muscle. She lifts and rotates her shoulder. Top part of the trapezius muscle is attached to the front of the clavicle, the back of the shoulder blade and the back of the skull.

It all depends on your preferences: do you want to develop your trapezius muscles or not. Mostly men love a large inflated trapezoid and therefore pay much to its development time. Women can also include exercises in their workout. on the development of the trapezius muscles. First, they will crush deltoid muscles that make your shoulders look already.

But, more importantly, with improper execution technique exercises and too active movement of the shoulder blades trapezius muscles “take over” the load that goes on the shoulders.

I often see this when someone takes too much weight with performing dumbbell lifts through the sides. Yes, hands are raised, but deltoid muscles are almost not involved in this. Remember trapezius muscles work to the detriment of others the muscles.

So that the trapezius muscles do not take over the work of other muscles shoulders, keep your shoulders down and use moderate weight. No one cares how heavy we can to overpower. Even if in doubt, remember: light weight always better than too big.

Shoulder muscle training for beginner girls

If you do not take into account sports, in everyday of life, we rarely raise objects above our heads. If you recently began to play sports, do not take too big weight for bench press. First, warm up the muscles, and then proceed for warming up your shoulders with a slightly higher range repetitions. With proper training, your shoulder muscles should to burn!

A complex for beginners to warm up

Plan: Follow 3 approaches. Rest between repetitions should be minimal

Standing Dumbbell Press 5 reps
Side Dumbbell Lifting 5 reps
Front dumbbell lift 5 reps
Dumbbell dumbbell pull 5 reps

Use light dumbbells, about 1 – 1.5 kg. The above Exercise while standing on slightly bent knees. Having accepted this position, you will unload the lower back.

Do not neglect this workout! To this day I begin your workout.

Notes:

Perform this workout twice a week. Moreover, a pause between training should be at least 72 hours. In 2-3 weeks you can increase the load and use other variations the same exercises.

When reducing the number of repetitions, increase weight. But Remember, repetition is a guide to doing the exercise. Here the rule does not apply: the faster, the better. If you need do 12 reps and you feel you can do more 3, then do an additional three repetitions. And then increase the weight on the next approach. And conversely, if you need to perform 12 repetitions, and you can barely master 8, then reduce weight. Do not sacrifice performance techniques for weight!

Shoulder exercises for beginner women

1. Sitting dumbbell bench press 4 sets, 12, 12, 10, 10 reps
2.Lift the bar in front of you With a curved neck 4 sets, 12, 12, 10, 10 reps
3. Lifting dumbbells through sitting sides 4 sets, 12, 12, 10, 10 reps
4. Reverse breeding hands in the simulator “butterfly” 4 sets, 12, 12, 10, 10 reps

Exercise Technique

Sitting dumbbell bench press

Behind the shoulder simulator you will feel a certain extra strength, so I do the dumbbell bench press while sitting. WITH increasing the load, the dumbbells will unbalance you. Moreover, a more rigid fixation is required for the dumbbell bench press. body than standing.

Dumbbells should not touch each other at the top; if the distance between the arms is already compared to the level of the shoulders, you can thereby injure the shoulder joint.

Front boom lift

You can also perform this exercise on the bottom block in crossover. It doesn’t matter which projectile you choose. Keep your legs light bent at the knees, which will prevent the body from swaying and protects the lower back from injury. Also use deep grip. Ie when lifting the barbell to the chin, your thumbs should be on one side of the bar with the other fingers on the hand. Always control the lowering of the bar. Keep your back and neck smooth.

Lifting dumbbells through sitting sides

Sit here so that your body position is straight. This exercise in demand for a long time. He was resorted to throughout my 35 years, which I devoted to weight lifting. Attract muscle lower back and you will feel that your shoulders are dropping on a place. Imagine that you are sitting between two glass walls. If the dumbbells go too far forward or too far back, the glass will break.

After, lift the dumbbells as if in the elbows there is resistance. Your thumbs should look a little down. If your thumbs and palms begin to creep up, you Feel that your shoulders are changing position. It means that the lateral bundle of the deltoid muscle no longer performs most work.

Perform this moderate weight exercise while the technique performing the exercise will not be perfect.

Reverse breeding of hands in butterfly simulator

Sit at the butterfly trainer. Adjust the seat height so that so that your shoulders lower your chest. If you sit too low, the trapezius muscles will work.

Maintain a neutral brush position and make sure elbows looked back, not down. Imagine what you want nudge someone behind you. Not the best example, but that is how your elbows should work.

Training program for overall shoulder muscle development for women

This training is intended for those who have already worked with weight and wants to pump up the deltoid muscle. After this workout you don’t You will feel muscle pain and will gain a beautiful muscle shape. If you want to increase muscle size, then this workout is for you. And if you are trying to lose weight and want your shoulders to gain fit, then this workout is also perfect for you.

Because the exercises that go into this workout should run with maximum intensity, I recommend you run them once a week. I also recommend changing the variation exercises: dumbbells, exercise machine, cables, barbell and so on. I will bring more specific examples.

No matter what exercise you perform, you must start your workout with a warm up of the muscles. Believe it works!

1. Sitting dumbbell bench press 6 sets of 12, 10, 8, 8, 6, 6 reps (dropset after two sets of 6 reps)
2. Lifting dumbbells through sitting sides 6 sets of 15, 12, 12, 10, 8, 8 reps (dropset after two sets of 8 reps)
3.Superset Dumbbell dumbbell pull 5 sets of 12, 10, 10, 8, 8 reps Crossing your arms in front of you 5 sets of 12, 12, 10, 10, 10 reps

Execution technique

Bench press

Choose between lifting dumbbells while sitting, bench press or lifting the bar while sitting. Exercise the first week with dumbbells, the next on the simulator and so on. Squeeze the lower muscles backs to lower the shoulder blades. Engage your abdominal muscles with inhale and start the bench press. Lower your weight to chin level. Not lift your chin to the shell!

Before dropping, reduce the weight by about a third. Train to muscle failure. So, 15 kg of dumbbell needs to be replaced on 10-kilogram.

Take a break between sets. If you trained in fast pace, then do an abdominal press exercise or knead shoulder muscles.

Side Dumbbell Lifting

As with the bench press, change exercise variations every week. Choose between dumbbells or exercise equipment and between lifts with one hand or two. As for me, I do not perform upgrades through the sides on the crossover. But if it works out well for you, then go for it. Stand straight and enjoy muscle burning.

Dumbbell dumbbell pull

This superset does not require too much strength. Here you also have choice: trainer, crossover or free weight. This exercise can to perform with dumbbells in an inclination (as well as sitting or standing), on crossover (reverse dilution) or on the simulator. If in the hall many people, put dumbbells near the simulator, for which you sit.

When doing this exercise with dumbbells, bend your legs in your knees so that your shoulders are above your hips. The point you look at while doing the exercise determines the position of the neck, so focus your eyes on a distance of at least 1 meter from yourself. So your neck is not will feel the load.

The elbows are bent. In this position, the hands should be on throughout the exercise. With too much weight, the load does not will go for the development of triceps.

Crossing your arms in front of you

You can use ropes, arms or a barbell. I AM I prefer a bar with a curved neck. Weight weight will depend on simulator of your choice. With some exercise equipment, this exercise it will be easy for you, with others it is unrealistically difficult. it exercise with a little more reps otherwise your forearms and elbows will suffer. This exercise can dilute with dumbbell lifts in front of you.

Workout program to increase shoulder width

These exercises will mainly focus on the development of lateral bundle of deltoid muscle. You can do these exercises every workout for 4-6 weeks, or every third workout on the shoulders, combining them with other exercises that we talked about higher.

1. Press on the Smith simulator 5 sets of 15, 10, 8, 8 reps (if you can, do bench press)
2. Lifting dumbbells through the sides 5 sets of 15, 12, 10, 8, 8 reps (dropset after two sets of 8 reps)
3.Superset Breeding Hands tilt block 4 sets of 12, 12, 10, 10 reps per arm Side Dumbbell Lifting 4 sets of 10-12 reps (at each repetition bring your hands together with dumbbells in front of you)
4. Bench press on the lower block standing on the deltoid muscle 4 sets of 12, 12, 10, 10 reps per arm

Execution technique

Smith’s bench press from behind the head

Many people can master this exercise. Others do nothing. If you feel pain, you don’t need to continue doing this. exercises. Instead, do the dumbbell bench press or bench press Smith’s simulator in front of him.

Adjust the simulator seat under the barbell and make sure that the bench is at a right angle or slightly inclined. Weight weight Depends on the simulator used. Lower the bar as much as possible below. The distance between the palms should be greater than the width of the shoulders.

You can do bench press while keeping your back direct or even ask the coach to push the knee in the middle backs.

Standing dumbbell lift

Do not lift the dumbbells higher than 90 degrees, for then there will be only trapezius muscles work. Palms pointing down. Not swing dumbbells and do not swing the body.

The extension of the arms of the side on the lower block in the slope

Follow the approach on one hand, then on the other, and then proceed for the second half of the superset. No matter what the cables you use, it will be very difficult for you. With this exercise you you will feel pain in your muscles that will definitely lead delight you. Your shoulders and hips should form a right angle with the floor.

Touch-up dumbbell lift through sides

Use less than half the weight for this exercise. which you use when doing regular dumbbell lifts through the sides.

Raise your arms with dumbbells up. When hands reached chest level, bring them together, almost touching dumbbells friend friend. Then spread your arms and return them to their original position.

Perform this exercise in a moderate number of reps otherwise the forearms and elbows will be too overloaded.

Mahi in the simulator with one hand to the side

The middle bundle of the deltoid muscle is already a little exhausted, therefore go to the side press with one hand in a cable simulator. Here you need to focus on control.

If you find it difficult to perform this exercise on a cable simulator, use light dumbbells. By doing this exercise with dumbbells, you You can hold on to the simulator or the bench. Fixing a non-working side of the case, you will not sway during execution exercises.

Intensive Shoulder Muscle Training for Advanced level

You have been working with weight for a long time and want to dilute your shoulder workout so your shoulder muscles know something brand new. Then go ahead! This is my favorite workout program, and it takes a lot of effort. It consists of 8 exercises or 40 approaches from a large and small number of repetitions. You can engage in this program once a week for 4-6 weeks or alternate it with any other less intensive program training on the shoulders.

There are two exercises for each part of the deltoid muscle and two lifting exercises that involve all three delta beams. The first exercise is performed on the simulator, and the second with free weight. Each exercise is combined with another. First exercise involves reducing the number of repetitions with increasing weight, and the second exercise is performed with the same weight and the number of repetitions in each approach.

If you have long been working with weight, then you do not need recommendations on the technique for performing these exercises. I will only say one thing: use shells with which you will feel comfortable and that will not harm your muscles, and also control weight. If there is no simulator in the hall to perform lifts through side, then use an expander or cables. During exercises, use weight lighter than the one with which you used to work.

1. Sitting dumbbell bench press 5 sets of 20, 15, 10, 8, 8 reps
2.Lift the bar in front of you 5 sets of 12 reps
3. The shoulder press in the Hammer simulator 5 sets of 20, 15, 10, 8, 8 reps
4.Tyagashtangik chin 5 sets of 12 reps
5. Lifting dumbbells through the sides 5 sets of 20, 15, 10, 8, 8 reps
6.Cross arms swing back from the upper blocks 5 sets of 10 reps
7.Tagashtangik chest tilted 5 sets of 20, 15, 10, 8, 8 reps
8. Raising your arms to the sides on the simulator 5 sets of 15 reps

If you have any questions or want to share your experience in training of female shoulders, there is experience in combating skin sagging on shoulders hands, feel free to write comments and ask questions.

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