Should shoulder training with dumbbells | Working in home and gym

During the sculpture of strong, stable and identified and identified shoulders, the dumbbells are a multifaceted and effective tool. They allow the full range of movement to attract muscles and help to improve joint stability. In this manual you move with you with three-headed Dummblells of dumbel muscles: previous (front), medial (side) and back (back). If you have a starting or experienced lifter, these exercises can be customized to adapt to your fitness level.

Advantages of exercising dumbbell shoulder

• Improved mobility: Dumbbells allow the natural spectrum of a movement, reduces the grass in joints.
• Height: Target three three heads of dertoid to improve.
• Strengthening stability: To stabilize muscles, reduce the risk of injury.
• Muscle symmetry: Dumbbells require each hand to work independently, reduce muscle imbalance.
• This intensity: Adjust the weight that suits your fitness levels and objectives.
• Convenience: A pair of dumbbells can be used at home or in the gym.

Practice dumbbell shoulder

This training offer a variety of exercises that will target all three heads of Deletes, the minimum equipment and the maximum increase in the results of the hall of home.

Heat (5-10 minutes)

Before divinging the training, prepare your shoulder with dynamic heating; heating:

1. Hand circles (30 seconds forward, 30 seconds back)
2. Wall slides (20 reps)
3. Shoulder clamps (Reps 15-20)
4. Click the light dumbbell shoulder (10 sets of 2 lights)
5. Bancas (15 reps)

1. Pressing Dumbbell shoulder

Purpose: Previous and medial deltoid heads

• Palt Height, Sit with the palms and hold the dumbbells.
• Click the weight of weight until the weapons are fully elongated.
• Gradually in the initial position of weights.
• Packages / Reps: 2-3 x 10-12

2. Late rise

Purpose: Medial deltoid

• Take the dumbbells in the inside of you.
• Raise your hands in parallel to the ground.
• Slowly down.
• Packages / Reps: 2-3 x 10-12

3. The front

Purpose: Front deletoid

• Circums, keep the dumbbells in front of palms.
• Lift the shoulder to the shoulder at the same time, then down.
• Alternatize or lift hands at the same time.
• Packages / Reps: 2-3 x 10-12

4. Reverse fly

Purpose: Posterior deltoid

• Hold the sheep firmly and dumbells hang down from you.
• Squeeze the knives of your shoulders together, lift weight.
• Slowly lower the weight.
• Packages / Reps: 2-3 x 10-12

5. Dumbbell cords

Purpose: Trapzius (Support of Rocks from Reboot)

• Make up with dumbbells by your side.
• Drag your electricity as loudly in your ear.
• Slowly down.
• Packages / Reps: 3 x 12-15

Koody (5-10 minutes)

• Child’s pose: Stretch your shoulder and behind you.
• TROUND T-Spine Circle: Focus on rear glitch.
• Landing body shoulder: Hold each other 20-30 seconds.
• Reverse shoulap: Focus on the front deletoid

Tips for success

• The first form: Priability of the desired form to avoid injury. Avoid the rear of the rear or in modern use.
• Progressive overloading: In order to continue the construction force, gradually multiply the weight or reps.
• The remaining: Allow 48 hours between shoulder classes for recovery.
• Distinguishing is: Aims 2 shoulder training per week.
• Listen to your body: If you experience discomfort, performing exercises or take a break.

Conclusion

Including these dumbell shoulder, the incorporation of fitness will help you achieve strong, stable and well-defined shoulders. Remember to focus on the form, warm up and progress in your speed. With a change, you will see significant improvements in strength and aesthetics. Are you ready to take your shoulder to the next step? Hold the dumbbells and start today!