The most effective exercises for the shoulder girdle. Exercises to develop the muscles of the shoulder girdle

Exercises for the shoulder girdle are needed, first of all, for women with an A-shaped figure type (“pear”), so that the figure becomes proportional. There is no need to even talk about men, because wide, strong shoulders make the silhouette sporty and look sexy.

The best equipment for strength exercises are dumbbells and barbells. Let's talk in more detail about effective shoulder exercises that you can do at home and in the gym.

Basic exercises

Dumbbell press (sitting position)

When performing such a press, three bundles of deltoid muscles are simultaneously activated.- middle, rear, and especially front.

IP: Sitting on a bench with a backrest (tilt angle - 80–90 degrees), arms bent, elbows pointing to the sides, forearms pointing up, palms with the apparatus turned forward.

Straighten your arms, lifting the dumbbells, inhale, and exhale, lower them down.

When performing the exercise, make sure that the elbows are directly under the hands and do not move forward. Exhale while pressing, inhale while lowering. Keep your back straight without bending.

Arnold press

This is the development of Hollywood actor and bodybuilder Arnold Schwarzenegger. During one of the workouts, he turned his palms at the lowest point of the amplitude and felt that the load on the deltoids had increased than with regular presses.

The Arnold press engages the front and side heads of the shoulders, to a lesser extent - the rear heads.

To perform the bench press, you will need a bench or chair with a high back.

As you inhale, lift the dumbbells. When the elbows reach the height of the chin, the wrists are gradually rotated 180 degrees. At the top point, the palms are already directed away from the face. After pausing at the top for a second, the arms are also smoothly lowered, the wrists are turned again so that at the bottom point the palms are again directed towards the face. The head is not lowered, the chin remains parallel to the floor surface at all times, and the gaze is directed straight ahead.

Even the slightest inaccuracy leads to muscle unloading. Therefore, at the top point, the dumbbells are not allowed to touch each other; the elbows are fully straightened.

Beginners need the lightest weight so that they can perform 10 repetitions without effort.

The Arnold press is performed sitting and standing, and the result is different in each case. So, when performing the exercise while sitting, muscle strength increases, while standing, mass increases.

Dumbbell lateral raises

This classic exercise develops the mid-head and visually broadens the shoulders.

I.P.: standing, feet shoulder-width apart, palms with dumbbells held in them pointing down, arms slightly bent at the elbows. The body is slightly tilted forward, the abdominal muscles are tense, and there is a natural arch in the back.

The arms are slowly raised - slightly above shoulder level. In the upper position, the palms are directed downward or to the sides (thumb down). In the latter case, the shoulder muscles experience greater loads due to an increase in amplitude.

Raising dumbbells forward

Such lifting allows you to work the front part of the delta separately from the middle and thoracic region.

I.P.: the dumbbells almost touch the hips, the body is naturally arched, the arms are slightly bent and fixed at the elbows, only the shoulder joint works.

As you inhale and then hold your breath, raise your arms to shoulder level or slightly higher. At the top point, exhale and slowly lower your arms. The distance between the upper limbs (shoulder width or slightly wider) is stable.

In order for the front part of the delta to work at full strength, take extremely heavy weights, which can be raised to the desired level.

Shoulder workout video

High traction

Another name used is “chin pull.” Traction loads the lateral sections, and the anterior and posterior sections are also involved in the work.

I.P.: standing, arms slightly bent at the elbows.

The dumbbells are pulled up using the strength of the shoulder muscles so that their line is parallel to the floor surface or slightly higher. At the same time, try not to use other muscles.

Dumbbell flyes (from a lying position)

This exercise requires an incline bench.

I.P.: lying on an inclined bench face down, arms with sports equipment slightly bent at the elbows and perpendicular to the body. Raise your arms to the sides until your shoulders are parallel to the floor. When lowering, they maintain tension, but the muscles do not relax.

Push ups

I.P.: emphasis on hands and toes. The palms are spread slightly wider than the shoulders at chest level, directed forward.

While inhaling, they lower themselves: bend their arms at the elbows to a right angle, and as they exhale, return to IP.

One-arm dumbbell lift

Exercise trains the supraspinatus muscle- one of the four that make up the rotator cuff.

I.P.: reclining on the side, holding the dumbbell with an overhand grip. The arm is straightened along the body.

The arm is raised perpendicular to the floor and returned to its original position.

Bench press

The exercise can be performed from a sitting or standing position. For diseases of the shoulder girdle, the Smith machine is used. In the lower position, the barbell is lowered to the middle of the neck height, no lower - the projectile remains suspended.

I.P.: Sit under the barbell and grab it with a medium grip. The elbows are located strictly under the bar, the back is slightly arched. When using a bench, the backrest is tilted at an angle of 75-80o, and the shoulder blades rest against it.

While inhaling, hold your breath, lift the projectile, with your elbows spread to the sides. At the top, the arms are straight, the bar is located directly above the head. After a short pause, they exhale and smoothly lower the barbell into the IP position, but do not place it on their shoulders until they complete the approach.

Barbell chest press

The deltoid and small muscles are loaded.

I.P.: standing, feet shoulder-width apart. Bend forward, lift the barbell without bending, and place it on your chest.

With a powerful push, the projectile is squeezed up and slowly lowered onto the chest. Make sure that your back remains straight and does not arch in the lower back.

Increase or decrease volume?

Beginners first master the technique of each exercise by doing 12 repetitions. Start with a light weight that allows you to complete this program.

To reduce volumes

Broad shoulders bother girls. To lose weight in the shoulders, perform from 12 to 15 times in 3 sets.

To increase muscle mass

Training options for men

Program No. 1

• vertical dumbbell presses;
• dumbbell press (standing position);
• the same, sitting;
• alternately lifting dumbbells to the chin (pull only one hand, the other remains below);
• raising dumbbells to the sides.

Program No. 2

• barbell press (from behind the head);
• the same, from the chest;
• lifting one dumbbell to the side (lying position);
• raising dumbbells to the sides while standing;
• lifting dumbbells forward;
• the same, one dumbbell;
• dumbbell press (sitting position);
• the same, standing.

Program for girls

Girls strive to look fragile and feminine, so they are afraid of such exercises. But the fears are in vain: only those who strive for such a result and do the exercise with heavy weight run the risk of overdeveloping this part of the body.

Lesson program:

• dumbbell press from a seated position;
• lifting dumbbells to the sides, forward (movements alternate);
• dumbbell row to the chin;
• Raising arms with dumbbells on an incline bench.

The deltoids are loaded when performing a number of basic exercises. That's why Train your shoulders no more than once a week.

Video training for girls

Warming up before training is necessary for the exercise to bring greater benefits and to protect itself from injury.

Here is a set of movements for warming up:

rotate the shoulders back and forth, perform alternately for the right and left shoulders or synchronously for both sides;

rotate the arms, maintaining the greatest amplitude, perform alternately for the right and left shoulders or synchronously for both sides;

arms are bent at the elbows at chest level and jerked backwards; swing your arms vertically with straight arms (one time - right hand up, left hand down, two times - vice versa), try to move the limbs as far behind the back as possible.

Do you have tense, cramped, or simply sore shoulder and back muscles that make you urgently want to see a massage therapist?

There's nothing worse than trying to exercise when you have tight or strained muscles that cause headaches or back and shoulder pain.

Most of us cannot afford a daily massage. But you can do yoga, stretching exercises to relieve tension and pain in the shoulder girdle.

Before we begin, let's look at the root cause of muscle tension.

You've probably already guessed it: it's all about poor posture, especially rounded shoulders, as well as stress.

But if you already have knots or need an extra boost to finally get rid of them, try these 13 exercises for a strong, healthy back and shoulders.

To get the maximum benefit and relieve pain in the problem area, try to keep your body relaxed, as this will allow it to stretch better. And once you get into position, hold for 20-30 seconds.

1. Neck stretch

If you realize that you have problems in the upper part of the shoulders, close to the neck, then this exercise will provide some relief.

Technique:

1. Sit on the floor and cross your legs. Pull your shoulders down and back.
2. Tilt your head towards your right shoulder. Don't lift your right shoulder up to reach your head. Instead, focus on stretching your neck and keeping your shoulder in place.
3. You can stop here and then repeat on the other side, or you can increase the stretch by slightly pulling your head toward your shoulder with your right hand.
4. Repeat with the other shoulder.

The reverse plank stretches the triceps and the front of the pecs, and also targets slouching, which can cause tension and pain in the shoulders.

Another benefit is strengthening your back muscles, which will ultimately work to return your shoulders to their proper position.

Technique:

1. Sit on the floor with your knees bent in front of you.
2. Place your hands 40cm behind and wider than your hips; Point your fingers forward.
3. Bend your elbows slightly, inhale, and lift your hips up. Straighten your arms and keep your chest open and lifted.
4. You can stop here or go further by throwing your head back (but without letting it sag) and straightening your legs.
5. Engage your hips so that your legs are straight and avoid sagging your hips.

3. Chest opening with tape

This yoga exercise is better known as a shoulder opener and is great for lengthening the pectoral muscles while relieving muscle tension in the shoulders.

Technique:

1. Stand up and hold the yoga band behind you.
2. Fasten the tape with your palms facing forward. Your hands should be far enough apart that you have enough tension, as you should feel the muscle stretch.
3. Increase the stretch by moving your arms closer together and slowly lifting them behind you.
4. Be sure to keep your shoulders still throughout this exercise.

4. Pose “in the saddle”

The saddle position pulls on the front of the chest and hip flexors, all of which will cause rounding and tension in the upper back if the muscles are not stretched. This exercise also applies gentle pressure to the upper back and shoulders, working to relieve spasm.

Technique:

1. Sit on your legs, place your knees at a comfortable distance from each other.
2. Now gently lower your back to the floor, resting on your elbows.
3. At this point, you may feel enough tension in your quads and pecs to stop. However, you can complete the exercise until your shoulders drop completely to the floor to make the position truly complete.

5. Eagle Pose

Eagle pose deeply stretches the entire shoulder girdle and upper back. It can also stretch the back lower, but this requires a lot of balance, so we'll just focus on the upper body for now.

Technique:

1. Stand up with your shoulders back and down.
2. Stretch your arms out in front of you. Place your right hand under your left.
3. Bend your elbows and wrap your right arm around your left, like a snake. Touch your palms.
4. Hold this position or increase the stretch by beginning to gently lift your elbows, still keeping your palms together.
5. If your palms don't quite touch each other yet, try touching with the back of your hand.

6. Gomukhasana (Cow Head Pose)

Gomukhasana works the entire shoulder girdle area, stretches the pectoral muscles and eliminates muscle tension. (If you can't clasp your hands behind your back, you can use a strap.)

Technique:

1. Sit on the floor.
2. Raise your right hand up and behind your back (as if you were patting yourself on the back).
3. Now touch your lower back. Try touching your fingertips together.
4. You can end here, or try wrapping both hands around your wrists to gently open your hands.
5. Hold this position for a few breaths and switch hands.

7. Eye of a Needle Pose

Eye of the needle pose is designed to stretch the shoulders and upper back. It is ideal for relieving tension and spasms around the shoulder blades.

Technique:

1. Start in a table position (arms directly under your shoulders, knees under your hips).
2. Inhale and lift your right arm up, stretching your pectoral muscles.
3. Now lower your hand and place it under your left arm and pectoral muscle.
4. Let your right shoulder touch the floor, then reach your left hand in front. Pay close attention to your technique.
5. Repeat the same exercise with the opposite shoulder.

8. Cat and Cow Pose

Cow-Cat pose works to release tension in the back and shoulders and is a great complement to many of the exercises listed in this article.

Technique:

1. Start in Table Pose with your arms and legs directly under your shoulders and hips.
2. With a neutral spine, begin to exhale and round your back upward. Hold for a few seconds.
3. Inhale and arch your back, lifting your head, looking up.
4. Continue alternating between cat and cow poses for about 15 repetitions.

9. Uttanasana

This pose provides a deep stretch to the shoulders as well as the neck.

Technique:

1. Stand in a wide stance, with your feet approximately 1 - 1.3 m apart.
2. Clasp your hands behind your back, pressing your palms together.
3. Lean forward, resting on your hips. Lower your arms overhead toward the floor, making sure your shoulders don't touch your neck.
4. To return to the rack, engage your glutes and hamstrings to help you return to your starting position.

10. Shoulder Stretch with Yoga Band

This exercise is one of the simplest yoga shoulder exercises that you can do anywhere you have a yoga band.

Technique:

1. Stand with your feet shoulder-width apart.
2. Hold the band in both hands, lift it above your head, then pull it back slightly.
3. Make sure there is enough tension so that you feel tension in your arms and upper back.
4. Do the amount of exercise that is acceptable to you.

11. Child's pose

Child's pose provides a good stretch for the shoulders and chest and reduces tension.

Technique:

1. Sit on your tiptoes. Bend forward onto your hips, keeping your arms in front of you and your forehead touching the floor.
2. Extend your arms as far as necessary until you feel a stretch in your upper and side back.

12. Snake pose

Snake pose opens the chest and stretches the front of the shoulders. This helps return your shoulders to the correct position, which helps prevent muscle pain.

Technique:

1. Lie face down on the mat.
2. Place your hands behind your back and press your feet to the mat.
3. Lift your chest off the floor by squeezing your hands. Look down at the mat to avoid straining your neck.
4. Hold for 5 to 10 breaths, then release your arms and press your cheek to the mat.

13. Bridge with clasped hands

This pose simultaneously strengthens and stretches the entire back while placing gentle pressure on the shoulders, eliminating any tension.

Technique:

1. The pelvis lies on the floor, knees bent.
2. Keeping your knees pointing straight forward, lift your hips up.
3. With your hips lifted, place your hands on the floor and clasp them under your thighs.
4. Hold this position for a few seconds and lower back to the ground. Do a reasonable number of repetitions.

Relaxing Yoga - Shoulder Stretch

Don't be afraid to do several exercises in a row, because this way you will really loosen up.

You will also begin to feel more relaxed and less stressed in no time. And if you have time to do the exercises every day, then the result will not only not be long in coming, but will also be long-lasting and of high quality.

The muscles of the shoulder girdle in both women and men are often weakened, although throughout life everyone applies force to the upper back in the form of lifting heavy objects, such as bags of groceries. In this case, certain back muscles work, but not the entire shoulder girdle.

The importance of gymnastics for the body

With a few proper exercises that anyone can do, you can get rid of scoliosis and kyphosis over time. Thanks to this gymnastics, a person’s correct, beautiful posture with the proportional position of the arms and legs is corrected. A good muscle corset is formed, thanks to which back pain goes away.

Exercises that involve the muscles of the shoulder girdle are the prevention and treatment of many diseases associated with the back, the most dangerous of which are hernias and osteochondrosis of the cervical, thoracic and lumbar spine.

How to do the exercises correctly

When starting to exercise and perform exercises for the muscles of the shoulder girdle, many make a serious mistake that everyone knows about, but almost no one wants to listen to this advice right away. The time spent on the exercise and the number of these exercises per session are of great importance.

If an untrained person begins to perform a complex for developing the muscles of the shoulder girdle, then experts advise first of all to start gymnastics for 15-20 minutes a day. Class time can be gradually increased only after a week of classes, and in some cases only after a month.

All movements must be performed with correct posture, especially when performing exercises with weights (dumbbells, kettlebells). Only in this case, the load is evenly distributed on the muscles of the neck and shoulder girdle, and not just on the back and arms. Feet must be placed firmly at shoulder width. Do not lean forward during exercises.

Gymnastics, where the muscles of the shoulder girdle and shoulder are involved, must be performed first at a fairly slow rhythm, then gradually increase the rhythm of movements. In this case, the load on the muscles will be felt more, and the muscles of the upper shoulder girdle will not “ache” and hurt the next day after gymnastics.

Simple exercises for the muscles of the shoulder girdle

1. Stand up straight. Lower your arms and place your legs in a stable position. Raise both arms up, trying to pull your neck and head up during this movement. Spread your arms to your sides and lower them along your body.
2. Raise both arms up through your sides and lower them down as well.
3. Place your hands on your belt. Make turns right and left. The exercise must be performed slowly and without jerking.
4. Hands must be left in the same position. Slowly raise both shoulders up and then lower down. Stay in this position for 4-5 seconds.
5. Spread your arms to the sides. Turn your body in different directions, trying not to bend your back in the thoracic region.
6. Place your hands on your belt. Make circular movements with your shoulders back and forth.
7. Place your hands at chest level. Squeeze and unclench your hands, trying to strain your fingers as much as possible. While clenching, tense your fist, and when unclenching, strain and pull your fingers as far as possible to the sides. It is necessary to start the exercise at a slow pace, gradually increasing it more and more.
8. Position also with arms bent at the elbows. It is necessary to straighten your arms while unclenching your fist, then bend your elbows while clenching your fingers into a fist. The pace of the exercise is fast. This exercise can be used as a warm-up element.

Push-ups give a very good effect for both men and women. Men should do push-ups with straight arms. After some preparation, you can complicate the exercises: do presses on one arm and on your fists.

Women should not make this exercise too difficult. You are allowed to lean not on your palms, but on your elbows and hands. Or, bend your knees, do push-ups on the bench. Exercises with dumbbells, which have recently become quite popular among women, will help make your breasts more attractive by tightening them.

Beautiful figure

The muscles of the neck and shoulder girdle are quite flexible, due to which you can achieve positive results in a short time, especially if you practice continuously. Within a few weeks, you will feel a feeling of muscle strength and endurance.

Men with beautiful, expressive shoulders, where every muscle is visible, arouses great admiration among women. It seems that behind the mighty male shoulders you can feel calm and strength.

Recently, many women attach great importance to their body. A woman with broad shoulders has a visually smaller waist. To look attractive and graceful, a woman does not have to pump up her shoulder girdle muscles. It is enough to perform several exercises to maintain a beautiful back and only due to this you will look decent.

Warm-up

Before each power load, it is necessary to stretch the muscles of the shoulder girdle of the upper limb. There are several exercises for this.

1. Take a free position. Exercises can be done even on the go. Raise and lower both shoulders up and down at a medium rhythm until you feel warmth in your upper back.
2. Alternately make the same movements with your shoulders.
3. Move both shoulders forward and back, trying to warm up the muscles.
4. Alternately move your shoulders forward and back.
5. Make rotational movements with straight arms forward, then back.
6. Make alternate rotational movements with straight arms, like a “mill”.
7. Make maximum swings with straight arms forward and backward.
8. Bend your elbows and bring them to the level of your sternum. Make sharp swinging movements with your arms back and forth.
9. Straighten your arms. Raise one hand up and clench your fingers into a fist. The other hand remains along the body. Make swinging movements with your arms forward and back, alternately swapping your arms.

Muscles of the shoulder girdle. Anatomy

The shoulder joints, as well as the muscles of the shoulder and forearm, have a complex structure. The shoulder joints are spherical, allowing the upper limbs to move in a circle. That is, you can make circular movements and semicircles with your hands.

The shoulder girdle itself consists of the deltoid and trapezius muscles. The deltoid muscle consists of 3 bundles. The anterior bundle of muscles is responsible for the ability to move the arm forward. The middle bundle of muscles makes it possible to spread your arms to the sides and keep them parallel to the body. The posterior bundle is responsible for moving the arm back and to the side.

With the help of the trapezius muscle, a person can move the shoulder blades. Raise them, lower them, and also move them to the sides and bring the shoulder blades together. These muscles represent the shape of a trapezoid. They start from the cranial vault and, passing along the upper part of the spine, end in the thoracic region.

Strength exercises for the muscles of the upper shoulder girdle

All strength exercises are performed after warming up the muscles of the shoulder girdle. A good result appears if you perform exercises with dumbbells.

1. It is necessary to bend your elbows and place them opposite your body. There are dumbbells in his hands. During the exercise, the hands should be turned towards the head. When straightening your arms, your hands must be turned toward your head with the back of your hands. Straighten your arms and hold at the top point. After this, return your arms to a bent state with your hands facing your body.

2. Stand straight, stretch your arms forward and slowly turn your hands in different directions. Give up.
3. Raise your straight arms as high as possible, spread them to the sides and then lower your arms along your body.
4. Alternately raise and lower your arms with dumbbells up and down.
5. Tilt your body forward, straighten your back, lower your arms down. Bring and spread your arms to the sides. In this case, you need to feel the tension in the shoulder blades and thoracic region.

Exercises on a bench

1. Lie face down on a bench. Straighten your arms. Raise your arms straight to the sides and return to the starting position.
2. Lie on the bench in the same position. Hands hang down. Raise and lower the shoulder body, bending in the thoracic spine.
3. Lie on the bench with your right side. Raise and lower your straight arm from the dumbbells up and down, while trying to tense the muscles of your chest and shoulder blades. Turn on your left side and do the same with the muscles of your right arm.

Exercises for the shoulder girdle using a barbell

1. Grasp the barbell with both hands. Straighten your arms and lift the barbell up, then slowly lower it and try to place your hands behind your back at the level of your shoulder blades.
2. Lie on your back on an incline bench. Raise and lower your arms straight with a barbell in your hands.
3. Stand firmly on both feet. Bend and straighten your arms at the elbows, while straining the muscles of the shoulder and chest.

4. Lie face up on a bench. Raise your arms and straighten them. Lower your straight arms behind your head and lift the barbell to face level.
5. Lie on your back and lower the barbell onto your hips. Raise the barbell to shoulder level, then lower the barbell back to your hip.
6. Take the barbell in your hands and, lying on your back, lift it up, then stay in this position for 6-7 seconds. Slowly lower the barbell and repeat the exercise 2 times.

Exercises for neck muscles

1. Lie down on the mat and, trying to keep your back straight, make rotational movements with your head.
2. In the same position, bend your head forward and return to a lying position.
3. Take the load in your teeth. Raise your head up, trying to strain your neck muscles as much as possible.
4. Get on all fours and rest your head on the floor. Make rotational movements with your head with resistance.
5. Lie down on a bench and lower your face down, put a weight on your head. Raise and lower your head, straining your neck muscles.
6. Sit on the mat, straighten your back and make rotational movements with your head with weights.

Lyubov Obizhizvet
Exercises for the upper shoulder girdle

Exercises for the upper shoulder girdle

(for children of senior preschool groups and primary school age)

The formation of correct posture is one of the most important tasks in the physical education of preschool children.

Posture is the habitual pose of a naturally standing child at ease. With good posture, the child is pulled up, holding his head and torso straight. This posture ensures the proper functioning of the entire body and its individual systems.

I I. p- O. s. arms along the body, lowered down.

1-hands forward;

2-up, stretch, look up;

3- hands forward;

4- I. p (dosage depending on the age of the children)

II I. p.: lying down, arms along the body;

On 1 – hands up, reach for your hands (inhale, with your whole body and legs;

2 – I. p. exhale (exercise. Can be performed with cubes or a ball behind your head.)

(dosage depending on the age of the children)

III I. p. - O. s. arms bent at the elbows, hands to the shoulders, elbows raised;

On 1 - bring your elbows forward, do not lift your hands from your shoulders;

3- moving the elbows back, trying to connect the shoulder blades;

4 –I. n. (dosage depending on the age of the children)

IV I. p. - O. p. arms bent at the elbows, hands to the shoulders, elbows raised;

1-2 circular rotations of the elbows forward;

3-4 circular rotations of the elbows of the arms back. (dosage depending on the age of the children)

V I. p. –O. With. arms in front of the chest, hands in fists, elbows raised;

2-I. n. relax tension (dosage depending on the age of the children).

VI I. p. O. s., hands in front of the chest, palms down;

On 1-4, jerk your elbows back, bringing your shoulder blades together.

(dosage depending on the age of the children)

VII I. p. O. hands with gymnastic stick, grip from above in hands in front of you,

At 1, raise the stick up;

2 – lower the stick by the shoulders (press it to the corners of the shoulder blades)

3- raise the stick up;

4- I. p. (dosage depending on the age of the children)

VIII I. p. O. p. the stick behind the back is pressed to the corners of the shoulder blades.

At 1 - tilt forward;

IX exercises with rubber or heavier medicine balls (weight up to 2 kg) are performed in pairs:

Roll the ball to each other;

Pass the ball from the chest;

Throw from behind the head with two hands;

Throw with both hands behind your back above your head.

Publications on the topic:

Breathing exercises for children Breathing exercises for preschool children. Breathing exercises can be used both during classes and during others.

Breathing exercises in music classes I bring to your attention a set of breathing exercises that can be used to establish breathing before singing on musical instruments.

Short-term educational practice “Grow your braid to the waist” Introduction Braids have always been in fashion. In Rus', people have long been proud of a girl’s thick brown braid and constantly said: “The braid is a girl’s beauty.” And indeed,.

Speech therapy exercises Exercises to develop the tempo and rhythm of movements. “Mice” Children, pretending to be mice, take small steps, stop and bend over to smell.

Logorhythmic exercises“Naughty Kitten” Goal: to develop a sense of rhythm, tempo, fine motor skills, memory, attention, speech; evoke emotions of joy. The kitten is calling its mommy:

Working on your voice (exercises) The diaphragm, lungs, bronchi, trachea, larynx, pharynx and nasopharynx, and nasal cavity are involved in voice formation. The vocal organ is the larynx.

Exercises for fingers and hands Palms up Palms up! Clap! Clap! (clap your hands at the top, on the knees, on the shoulders, on the sides, behind the back, in front of you, on the left, on the right).

Fat that is deposited in the arm area most often indicates general excess weight. What to do in such a situation?

To lose weight in the arms and shoulders, you need to include strength exercises and cardio exercises. This is the most effective type of strategy for losing excess weight, which is suitable for both girls and women, as well as men. We must not forget about proper nutrition, including diets.

Broad shoulders with a layer of fat do not look aesthetically pleasing. You can achieve a slim figure and give definition to your muscles with persistence and desire. A necessary condition is regular training!

A short excursion into anatomy

The anatomy of the shoulder muscles and arms is represented by the biceps, triceps, deltoid and trapezius muscles. Strength loads also involve the pectoralis major and latissimus dorsi. The biceps and triceps are responsible for the relief of the arms. The deltoids and trapezius form the relief of the shoulder.

The fitness complex must be developed in such a way that so that all muscle groups are involved, and at the same time they were not overloaded, as this could create a risk of injury.

A set of 7 exercises

This system allows you to work out the muscles of the arms and shoulder girdle, as well as the main muscle groups of the whole body, at home. Before training, do a little warm-up or exercise, which will also help you quickly lose weight and get rid of cellulite.

1. Knee push-ups

Involved - deltoids, triceps and pectoralis major muscles. is a lightweight version of push-ups. It is recommended to perform it to strengthen the muscles, followed by a transition to push-ups. You need to try to move your knees a little further during each lesson, straightening your legs. The position of the hands when doing push-ups can be normal or narrow.

Classic version

1. We rest our knees and hands, shoulder-width apart, on the floor;
2. We raise our feet and cross them;
3. We do push-ups, straightening our arms at the elbows;
4. Movements are smooth and leisurely. This pace promotes good muscle development.

With a narrow hand position

By using a narrow arm position, you can increase the load on the triceps. We perform the exercise in the same way as in the first version, but we place our hands a little narrower than our shoulders.

With simultaneous bending

1. It is performed standing and also sitting, leaning on the back. This makes it possible to better load the muscles, since the force of inertia cannot be used when lifting a dumbbell;
2. We take dumbbells and begin to bend our elbows, moving the apparatus up to our shoulders.

Alternately You can use a lot of weight, since the muscles of one arm have the opportunity to rest.