Shoulders, Trapeziums

Shoulders / deltoids training 

12th Flies for shoulders.  

This exercise is of the basics to develop the deltoids (shoulders).  Imitate the pictures paying attention to the following details:

⦁ Put yourself straight and stood up with your legs opened at the width of your shoulder bones approximately.  Pay attention in a special manner to the position of the lower back all along the exercise, to minimize the risk to injuries. 

⦁ Hold the dumbbells beside your legs. 

⦁ Pay attention to the ascent of the exercise, since this is the most complicated.  

⦁ Pay special attention to the angle y elevation of the arms.  You must elevate the elbows once on the top and lower down your hands as well.  Hold this position for 1 second. 

⦁ This exercise is shown with dumbbells of 15 pounds; you do it with as much weight as you can as long as you don’t compromise at all the natural locomotion of the exercise, no swinging, no arching the back, etc. Only the arms move.

⦁ Perform 4 sets of 8 to 15 repetitions according to your resistance. 

Starting position 

Final position

Another picture of final position

Trapezium training

13th Trapezium ties.  

For this exercise stand up and place yourself holding your dumbbells with your arms extended just in front of the legs.  Stand up straight, with the lower back straight and the legs opened at the width of the shoulder bones. 

Practically this starting position that is described is the same to all the rest in which you start stood up holding dumbbells, the difference in this case is that the dumbbells go to the front and not to the side of the legs.  

For the final position of the exercise imitate the picture paying attention to the next details: 

⦁ Move only the arms, for your own safety you should not move any other part of your body.

⦁ It is key that you try to keep your elbow straight all along the exercise. 

⦁ Pretend your fists reach your jaw when raising the dumbbells. 

⦁ Raise your elbows, like showing the armpits as you are getting to the top of the exercise. 

⦁ Try to hold the final position for 1 to 2 seconds.  You will feel the tension in your trapeziums and shoulders. 

⦁ Do not drop the weight when going down, do it slowly, for your joints safety. 

⦁ I do it with 25 pounds dumbbells.  You assess yourself in a way that you can perform the whole exercise in a strict manner, no swinging, arching your back, popping your belly out, etc. 

⦁ Perform 4 sets of 6 to 12 repetitions, according to your resistance. 

   Trapezium ties.  Final position.

                                                            

14 th  Shoulder shrinks for trapeziums,  with dumbbells on the sides.  

For a start, place yourself equally than for the previous exercise, with the difference that in this occasion you will have to stand up with the dumbbells beside your legs, the only thing you need to do from there to shrink your shoulders upwards as if you were a turtle hiding your neck inside the shell. Pay attention to the next details as well:

⦁ Don’t move anything but your shoulders, this is key.

⦁ Hold the final position for 1 to 2 seconds.

⦁ I perform the exercise with 25 pounds (11.4 kg) dumbbells.  You asses yourself so you can perform the exercise in a strict form all along its way. 

⦁ Perform 3 sets of 8 to 15 repetitions, according to your resistance. 

⦁ For this exercise there are not pictures, since it is difficult to appreciate the difference between the final and the initial position, but when you do it, your muscles will notice the difference, I am telling you.

IN THIS POINT YOU MUST REPEAT THE STRETCHS FOR THE SHOULDER, TRAPEZIUM AND ROTORS.