A set of exercises for girls “Supersets for super relief”

Every girl dreams of beautiful and toned shoulders, especially on the eve of the holiday season.

But you need to work hard on the expressiveness and relief of the shoulder girdle.

For this purpose, experts have developed a number of effective exercises that will help achieve the desired result.

You can learn how to pump up a girl’s shoulders by visiting fitness programs and gyms, where qualified instructors will come to your aid.

It is important for girls to remember that without hormonal drugs they will not be able to acquire huge shoulders.

Therefore, it is best to engage in training that will result in sculpted, sexy shoulders.

The benefits of training

Pumped up shoulders will add proportionality to the overall silhouette, will favorably emphasize a thin waist, and will also straighten your posture.

Thanks to competent training with dumbbells, the shoulder joints, which in themselves are very vulnerable, will be significantly strengthened, and strength indicators will improve during other workouts.

Before training, you must properly warm up and stretch your shoulder joints to avoid injury, and when performing various exercises, you must strictly adhere to the technique and monitor it.

Contraindications for use

Exercises for deltas in the gym are contraindicated for girls who have diseases or pathological conditions of internal organs and systems.

For example:

• diabetes;
• intervertebral hernia;
• uterine prolapse;
• phlebeurysm;
• all types of heart diseases associated with disruption of its rhythmic activity (tachycardia, angina, bradycardia);
• previously suffered a cerebral stroke;
• inguinal hernia;
• inflammation of the bone or connective tissue of the shoulder joint;
• severe spinal injuries;
• cerebrovascular accident;
• hemorrhoidal disease (lifting weights can provoke an exacerbation of the disease).

Girls who are pregnant are not recommended to perform exercises on the deltoid muscles using heavy weights.

The permissible weight of sports equipment should not exceed 3 kg. During your period, you should also limit long and exhausting workouts.

Structure of the deltoid muscles

The human delta consists of three bundles:

• posterior, due to which the arm is retracted back;
• the middle bundle moves its arms to different sides;
• the front bundle moves the arm forward.

Each bundle is involved in different types of exercises.

The front one works during push-ups, dumbbell and barbell presses.

The posterior bundle is involved in pulling exercises aimed at training the back muscles, and the middle bundle develops the shoulder joint during deadlifts.

Indications for use

Exercises for deltas in the gym are indicated for implementation in the following cases:

• excess body weight;
• the need to strengthen the shoulder joint, tendons and ligaments;
• pathological thinness associated with a lack of muscle mass;
• sedentary and inactive lifestyle;
• metabolism is too slow, which ultimately leads to the accumulation of fatty tissue;
• prevention of shoulder injuries;
• concomitant exercise in strength sports that require increasing the physical strength of the deltoid muscles (boxing, kickboxing, freestyle or Greco-Roman wrestling, judo);
• psychological and nervous stress that needs to be relieved in the gym;
• angular and ugly shoulders (regular training aimed at developing the deltoid muscles makes the shoulder girdle more beautiful and attractive).

Before starting the training process, it is recommended to consult with a trainer or fitness instructor. The specialist will tell you which exercises are best to start pumping up the deltas, and will also form a basic set of physical activities.

Shoulder exercises for girls at home

To train girls' shoulders, there are a number of isolation exercises that can be performed on a machine in the gym, as well as at home.

The most popular exercise is the seated dumbbell press. This type of training works well on the deltoid and triceps muscles.

To perform the exercise you need:

• sit on the bench and press your paws against the back; arch your lower back slightly;
• pick up dumbbells;
• take the starting position - bend your arms, point your elbows down, place the dumbbells at shoulder level, and turn your palms forward;
• with each exhalation, lift the dumbbells up without fully straightening your elbows;
• while inhaling, take the starting position.

The next basic exercise is a wide-grip barbell row to the chest.

When performed, the middle and anterior bundles, as well as the biceps, are well trained.

The order of execution is as follows:

• place your feet shoulder-width apart in a standing position;
• take the barbell so that the distance between the hands is slightly wider than the hips, that is, with a wide grip;
• exhaling, raise the projectile to chest level, trying to move your elbows to the sides and up, without bending your arms;
• As you inhale, smoothly lower the barbell and return to the starting position.

When performing this exercise, you can bend forward slightly, but your back should always remain straight.

To train the middle beam, use arm raises with dumbbells in a standing position.

For this:

• stand up straight and take dumbbells;
• as you exhale, raise your arms with dumbbells to the sides and make sure that in the end the shoulder line is parallel to the floor;
• we do not straighten our elbows completely and keep them relaxed;
• As you inhale, gently lower your arms.

All these exercises can be done at home. But there are types of training that include a set of exercises that are still better and more effective to perform in the gym.

In this case, girls can pump up their deltoids together with training other muscle groups.

The most effective training programs

The best complex for women

A women's training program should include basic exercises with weights - such exercises can provide pumping muscles and beautiful shoulders. Example program for classes:

1. Warm-up: cardio exercises and special gymnastics for joints – 15-20 minutes.
2. Weight press: 3 sets of 12 reps.
3. Weighted flyes: 3 sets of 10 reps.
4. Arm raises in an inclined position: 3-4 sets of 10 times.
5. Arnold Press: 3 sets of 10 reps.
6. Lifting the barbell/bodybar to the chin: 3-4 sets of 10 repetitions.

Note! Women should not be afraid of weight training - huge muscles can only grow with additional testosterone (male hormone) supplementation.

The most effective pumping program for men

The training plan for men should include constant progression of weights. In this case, the basic set of exercises should be changed approximately once every 2 months. Approximate training program:

1. Warm-up: cardio exercises and special gymnastics for joints – 15-20 minutes.
2. Standing barbell press: 3-4 sets of 10 repetitions.
3. Weight rows to the chin: 3 sets of 12 reps.
4. Arm raises with weights: 3 sets of 10 repetitions.
5. Pull-ups: 3-4 sets of 8-12 repetitions.
6. Push-ups: 3 sets of 10 reps.

Shoulder exercises for girls in the gym

Exercises for shoulders and back

1. Bent-over barbell rows and dumbbell flyes;
2. spreading and raising the arms in a standing position;
3. pull of the upper block to the chest;
4. dumbbell row to the waist in a bent position.

Exercises for shoulders and chest

1. seated dumbbell press;
2. raising dumbbells in bending and standing positions;
3. dumbbell bench press on an incline;
4. exercises on the “butterfly” simulator;
5. lifting dumbbells in front of you.

Exercises for shoulders and arms

1. seated dumbbell press;
2. reverse push-ups;
3. raising dumbbells in bending and standing positions;
4. lifting and bending your arms with dumbbells in front of you.

Any of the listed exercises in each group must be performed in four sets of 10-15 times.

Basic loads on the arms and deltoid muscles for girls and men

On the simulators

Shoulder exercises in the gym include the following basic ligaments:

Bottom line

It is much more difficult to pump up a girl’s shoulders than a young man.

The reason for this is the anatomical differences between the female and male bodies.

A woman's hips are an order of magnitude wider than her shoulders, but for men the opposite is true.

Most likely, a girl will not be able to pump up her shoulders quickly. The first results will become obvious after 4-6 weeks.

The shoulder muscles will gain their final definition in a few months.

To achieve the desired result, training should occur at least 3-4 times a week, and the exercises, in addition to their complexity, should be more focused on the development and development of the deltas.

Consolidate the result

To maintain the results you achieved in the gym, you must follow the following rules:

• stop drinking alcohol, smoking and drugs;
• eat nutritiously, eating cereals, fish, meat, dairy products, fresh vegetables, fruits, herbs;
• avoid stress and psycho-emotional tension;
• do not eat foods that contain preservatives and other chemical additives;
• exercise in the gym no more than 2-3 times a week so that the deltoids are fully restored (the time interval between workouts should be at least 24-48 hours);
• Drink as much water as possible every day.

Even after stopping training in the gym, it is recommended to do exercises every morning, do push-ups, and do pull-ups on the horizontal bar. These simple rules will help maintain the definition and physical strength of the front, middle and rear deltas.