How to pump shoulders at home

Pumpped men's shoulders - the indicator of courage and power. Specialists advise pumping shoulders and girls to make female forms beautiful. You do not have time and money for the gym? Take care of this at home and your embossed shoulders will appear on the envy of friends.

1

How to pump shoulders at home - preparation

Without preparation, power exercises are not fulfilled - the risk of injury is increasing. The light workout includes:

• running on the spot;
• rotation of elbows and shoulders;
• mahi hands and legs.

Highlight for 15 minutes to warm up. Muscles will stretch out, warm up and will take a load better.

2

How to pump shoulders at home on the horizontal bar

The horizontal bar is a universal simulator, it gives a uniform load on all the muscles of the shoulder belt. Getting a training session:

• learning correctly pull up on the horizontal bar. Gracing the coasting of the horizontalist so that the thumb is not closed with the palm. Tighten the slower 10 times;
• the grip straight. Source position - VIS with direct medium grab. Bend legs in the knees and crossed. Check the lower back area, put your hands on the crossbar back to yourself. Start tightening and try to touch the horizontal bar. At the same time, reduce the blades together. When lowering his hands straighten almost completely. Start the exercise from 5 times, gradually bring up to 10-12 times 3-4 training approach;
• grope reverse. The initial position of the body is similar to the previous option. But brushes will now deploy palms to yourself. Bend smoothly elbows and try to reach your back to the crossbar, and not the breast. Do not try to climb high! The muscles are well cooked with incomplete pulling, when the elbows are bent at right angles, and the shoulders are in parallel. The number of exercise performances, as in the above option. Gradually bring the number of repetitions up to 20 times.

3

How to pump shoulders at home with dumbbells and barbell

The main exercises for the shoulders are divided into two groups - MAX and POES. The bar will help the results to achieve quickly. First use its neck, gradually add discs. We start training:

• right army. We take a bar with a wide grip for the base, the line is a straight. It is advisable to sit on sitting, pulling off the chest. If the neck does not sore - press from behind the head. Elbows do not fully straighten at the top point. Perform 10 times;
• hand rise. Take the bar with a wide grip back. Keep smoothly. Raise the bar to the shoulders, lower to the belt. Repeat 15 times;
• lift shoulders. Take a bargain in your hands lowered in front of you. Raise your shoulders and lower, do not rush.

Home sessions with dumbbells will fit for girls. Ladies perform them 15-20 times, men - 30 times. Do all the exercises standing. Complex of exercises:

• take the dumbbells in the hands and raise them up in front of yourself and divor the hands to the sides;
• pull hands with dumbbells forward and lift heads above;
• take dumbbells in hand and lean at an angle of 45 degrees. Hands pull in front of me and dive to the sides, then return to the original position.

4

How to pump shoulders at home without sports equipment

If there is no sports inventory in the house - do not be discouraged. You can pump your shoulders without a rod. The most efficient exercise is pressing from the floor. But for the pumping shoulders there are small nuances in it:

• to develop the front bunch of the Delta, put your palms during pushups on the width of the shoulders, and pull up the elbows to the housing;
• the wider intelligence from the body of the hand - the smaller the load on the shoulders, and on the back it goes the maximum;
• try to complicate the task - do the exercise, standing on your hands.

A good result will bring training four approaches, in each make 10 pushups. There are two more effective exercises:

• lower on a flat surface. Connect the socks together and rely on them and elbows set back. Brushes hands in dattle near the chest. Start raising the case as high as possible. In the highest point, zerite for 5-10 seconds and smoothly descend. Repeat 15-20 times;
• stand up and lean forward at right angles. Relieve your hands to the floor. Still on the socks, lowering your head until you touch it the floor. Bend your hands in the elbows. Repeat how much you can.

All the above exercises are convenient for home training. Increase the caloric content of the daytime diet for power loads, it is very important. Do regularly and soon you will become the owner of beautiful pumped shoulders.