MUSCLE EXERCISE FOR SHOULDER

By : mfikri.arifin

MUSCLE EXERCISE FOR SHOULDER (AND deltoid trapezius)

1. Dumbell / Barbell Press

Target muscle is trained entire deltoid shoulder muscles, especially the front (anterior) and side (medial). Exercises can be done using dumbbells or a barbell with a sitting or standing position. Advantages train with dumbbells in a standing position is that the load can be lifted more weight and help growth of mid-back area because this area is needed to support the movement barbell press. The position can be varied either barbell down to the front of the body (military press) or to the back of the neck (behind the neck). Advantages train with dumbbells is a constant pressure on both sides of the side deltoid.

2. Side Lateral Raise

This exercise trains the side (medial) of the deltoid. Can be done in two ways: one arm or two arms simultaneously. Initial position of the arm is hanging straight down, then the load is lifted to the side with his arms straight up the entire arm is parallel to the floor. Side lateral exercises can be done either sitting or standing position. If you want to do this exercise with one arm (one arm) then one of the other arms provide the foundation for stabilization while the other arm to execute the movement. Equipment to perform this exercise is the dumbbell or cable.

3. Rear Lateral

In this exercise waist skewed to the front to form a nearly 90-degree angle with your feet. Tools that can be used is the cable or dumbbell. The trick is to lift the load to the side away from the body while the body remains bent. This movement resembles the flapping wings of a bird. Do not engage in body rocking motion, but still feel a constant pressure on the rear deltoid by raising and lowering the load with the least momentum.

4. Cleans

Start with your back straight, body bent slightly forward and bend your knees. As early deadlift movement. In one motion and keeping your back straight awake, stand up and stamped the burden that lifted up so that your elbows higher than your wrists and "catch" the load and resting on his chest.

5. Arnold Press

Is actually a variation of the dumbell press movement. Dumbell held with palms facing your face. While pushing the dumbbell upward done turned round so that your palms face. This exercise is very effective in the area of ​​the shoulder muscles and the front side in one motion so that the area covered is quite broad.

6. Dumbell / Barbell Shrug

Grasp two dumbbells on both sides of the body and raise your shoulders as high as possible. Suppose for us to try to touch your ear deltoid. Do not use the load is too heavy because it will inhibit full movement. Use weight that allows us to practice with full motion (full-range of motion). When lowering the load does not need to be screened due to the risk of injury, and lower the load slowly and let trapezius stretches perfectly in between the repetitions were executed. At the barbell, dumbbells and hand positions can be placed in front or back of the thigh.

EXERCISE	SET	REHEARSHAL	CHARGES (KG)
DELTOID
1. Barbell press behind the neck	1	10-15	40 + bar
(free weight / smith machine)	2	8-10	80  + bar
	3	6-8	100 + bar
2. Side lateral raises	1	10-15	15
	2	10	20
	3	10	30
3. Bent over lateral raises (dumbell)	1	10-15	30
	2	10	40
	3	10	50
4. Shoulder dumbell press /	1	10-15	20-30
Arnold press	2	10-15	20-30
	3	10	30-40
ALTERNATE
5. Side & rear lateral (cable)	1	10-15	Machine
	2	10-15	Machine
	3	10-15	Machine
6. Bent over lateral raises (cable)	1	10-15	35
	2	10-15	50
	3	10-15	60
TRAPEZIUS
7. Dumbell shrug	1-3	10-15	50
8. Barbell shrug	1	10-15	100
	2	10-15	140
	3	10-15	160

..::THANK'S FOR VISIT::..