We shake our shoulders! This is the basis for the formation of a magnificent torso

Most beginners who want to become the owner of a magnificent torso, for some reason, focus their attention on working with the back, chest and hands. But the basis, which should all "hold", are the beautiful shoulders. They create a visual image of a good, proportional figure. Therefore, when we shake shoulders, we must ensure that they become as wide as possible. You can do it with a set of special exercises.

If you properly shake your shoulders, you can achieve that they grow a cap of muscles, powerful and well-developed. They can be divided into three zones:

• Frontal;
• Middle (lateral);
• Rear.

When we shake shoulders, then for each of them it is necessary to carry out a complex of concrete exercises, compiled for ourselves. You can, of course, use those programs that are created by masters.

In the article we propose a series of exercises that form simultaneously all three zones. When we shake shoulders at home, and not at the gym, we need to consider the following principles:

1. Among the proposed exercises, a beginner should first choose only one general development. Priority must be given to lifting on the chest and press.
2. A more experienced athlete will need to choose one exercise per beam, making at least four sets in each.

The first exercise is to form the front and side zones. We shake shoulders no less than eight repetitions. Step feet to put at a distance of at least thirty-five centimeters. We take the bar with a grip from above. The distance is exactly the same as between the legs. We lift the weight to the level of the shoulders, and then squeeze it over your head. You need to give a little back when the bar is at the top.

The second exercise is that you need to pull the bar up, shaking the side shoulders. The load should be kept at the level of the hips in the vise, grasp along the width of the shoulders. We begin to pull it up, reaching the level of the crown. Keep the barbell at a distance of thirty centimeters from the body during the exercise. Further we lower very slowly. We shake shoulders at least eight times.

The third exercise involves the holding of alternating presses, first from the chest, and then - sitting from behind the head. Thanks to him, you can pump lateral and front shoulders. Sit on the bench, the neck should be at the bottom of the chest. Hvat is average. Squeeze over your head, then lower it behind your head and on your shoulders. Squeeze again. So, we continue: on the chest, then behind the head and so on. Raising the bar above is considered a repetition.

The fourth exercise is aimed at the side and front zones. We shake shoulders with it at least eight times. Dumbbells need to be held in bent hands, so that the palms of the hands look at each other. Elbows to breed in different directions and simultaneously squeeze dumbbells up, reaching the level of the crown. On the finishing trajectory, the palms should look only forward. Then we return to the starting position and repeat again.

The fifth exercise is aimed at forming a lateral zone. Sit on the edge, leaning forward a little. Put your hands down with dumbbells. Then start to lift them in different directions to the crown. Do it also eight times.

The sixth exercise forms the rear and front zones. Hands with dumbbells should be lowered and slightly bent at the elbows. The palms are pointed back. First, raise one hand, reaching the level of the forehead, and then - the other. Do at least eight repetitions per hand.

The seventh exercise is "aimed" at all zones. Legs put together, dumbbells should be at the level of the hips, and the arms are slightly bent. We start to lift them on the sides, reaching the level of the ears, then we bring forward so that the dumbbells touch each other, and we go down to the start. Do at least eight times.

The proposed complex will be the basis for work on the shoulder zone.