Shoulder training is a particularly critical part in training an athlete. The fact is that it is important not just to develop deltas, making them stronger and bigger, evenly training all three bundles, but it is also necessary to preserve their health in order to avoid pain in the shoulders and discomfort. Among all the trained muscle groups, the shoulders are most susceptible to injury, since they are very complicated and any excessive load can harm them. The insidiousness of injuries of the shoulder joint is their gradual manifestation and longevity. The shoulder can not fall ill immediately after the exercise, but only after a while, at the time of performing any physical labor. Periodic pain and discomfort remain for a long period of time. Serious shoulder injury can cause not only a long break in attending the hall, but also the completion of training in general. In the practice of bodybuilding, there were cases when professional athletes at the peak of the form, when they were still performing and performing, suddenly suddenly ended their careers. The reason for this was local shoulder injuries and the inability to continue training, which is not surprising, because the shoulders are involved in almost all exercises on the torso.
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An effective way to protect your shoulders from injuries is to thoroughly warm them up before any bench exercise, especially deltas: the bench press sitting or standing (from the chest or from the head), press the dumbbells. In addition to warm-up, there are auxiliary exercises that strengthen the shoulders, the periodic implementation of which will make the shoulders resistant to any kind of loads, whether in everyday life or in the gym. Here are some of them:
Thrust of upper block with rope handle to face.
Effective and multifunctional exercise to strengthen and develop the shoulder girdle and back (especially the top and middle). Due to the constant tension in the muscles, both the large muscles and the small stabilizing muscles are qualitatively treated here, and the back beam of deltas gets the most effective elaboration, which only can be. Therefore, systematically, instead of diluting dumbbells in a slope, one must perform this movement, then the rear bundle of the shoulder, in view of its adaptation to the renewed load, will become even more pronounced. The exercise is done slowly, without jerks and without delay at any of the amplitude points. Hands (with a rope handle) from oneself – inhale, hands to yourself – exhalation. 2-3 sets, 10-12 repetitions.
Shraga with a barbell above his head.
In addition to the general strengthening of the shoulders, this exercise can correct bad posture, restore the balance of power deltas relative to the other muscles of the torso and make a variety in training. Fulfillment: Place your feet shoulder width apart, bending them slightly at the knees. Take a light barbell with a fairly wide grip and lift it over your head with slightly bent hands (A – in the photo on the left). Shrug your shoulders, trying to bring them as close to your ears (B – on the photo on the right). Then slowly return the shoulders to the starting position. The main working movement occurs only in deltas, the triceps only press the bar above to the position of the arms. Shoulders down – inhale, shoulders up – exhalation. 2-3 sets, 10-12 repetitions.
Press standing and raising hands with an expander.
These exercises are great for home training, especially if for some reason you did not manage to visit the gym, and that day there was a shoulder training. The expander, as a block simulator, creates a continuous load, which results in a rapid burning of the muscle, which is an indicator of the target and effective work of the muscles. Execution: press – stand on the expander in such a way that the tension begins already at the lowest point of the amplitude (triceps are parallel to the floor). Slowly squeeze the handles up, mentally feeling the tension in the deltas. In the upper position of the brush should be next to each other. On inspiration, lower the handles down, squeeze them out on exhalation. Dilutions – unhurried execution of repetition to the horizontal position of the hands. Lowering the handles – inhale, rise – exhale. The number of sets and repetitions in both exercises: according to the state of health.
Circular rotation with straight arms with a medical ball (or a dumbbell).
This is one of the best exercises for prevention of shoulder injuries, general strengthening and preliminary warm-up of the shoulders before a serious training. A medical ball or a light dumbbell is held on the arms outstretched in front of you (the dumbbell is held around the edges for a wider position of the hands). Without bending (or slightly bending) hands in elbows, with a large amplitude, slowly rotate almost straight arms counter-clockwise, as if drawing an imaginary circle in front of your body. One circle is equal to one repetition. Perform 10 repetitions counter-clockwise, then change the direction of rotation. Make two sets on each side of the rotation. Rest between sets: 1-2 minutes. After the exercise, heat (warmth) in the shoulders should be felt.
