7 simple movements strong and sexy shoulders

Nothing says "confidence" more than a strong shoulder. Although you may not think about them often, your shoulders can actually improve your posture and make your waist look slimmer. That is, if you train properly. To prevent injury, be sure to combine the three parts of the deltoid (front, side and back) and pay attention to your body shape when you exercise. Start with the posterior deltoid because it usually doesn't get as much attention as the other two parts. Use these seven moves to boost your energy - if you've had any injuries before, or want to lower your intensity by a notch, you can modify them.

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1. Posterolateral lifting and stretching is a nearly full body movement that allows your shoulders, abdomen and legs to move. Starting with a lighter weight, you will use a lateral lift (see exercise 5). Methods: start with your limbs, grasp your weight with your right hand, and bend your elbow to form a 90 degree angle. Lift your left leg off the ground and then extend back. Inhale as you lift your elbow. Hold, then exhale, when you hit forward. Inhale when you return, and exhale when you lower your elbow to the starting position. If stretching forward is too much for you, just slowly raise your arm to one side twice, then lower it twice. Keep your abdomen tight and your forearms parallel to the ground. Target 10 to 15 times on each side, and perform two to three groups. Target muscles: anterior deltoid, lateral deltoid and posterior deltoid, spinal core and orthostatic. Use the mini band ring to crawl on the flat plate

use this kind of enhanced flat plate climbing to exercise those posture muscles to get excited. Method: place a light to medium resistance Mini band around the wrist and enter the high bracket position. Press your shoulders back, away from your ears. Walk as far forward as you can with one hand. Then go on. Return one hand at a time to the starting position and repeat. Pull your navel down and back to firm your abdomen. Target 10 to 15 times (one before and one after), then take a break before repeating. Target muscles: anterior deltoid, posterior deltoid and rhomboid.

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3. Mr Schwarzenegger is not the only one who can be chiseled. Avoid the shoulder press machine locking your position. Instead of leaning on the back of a chair, it's better to devote yourself to challenging yourself. How to do it: sit high, lift the dumbbell to your chin, palms inward. Swing your arms outward, away from your body to your chest. When you exhale, you push the weight over your head and put your upper arm to your ear. Aim for 12 to 15 warmups and then gain weight in each of the next groups. Do three groups, increase weight, reduce the number of repetitions. Target muscle: anterior deltoid, lateral deltoid and posterior deltoid. If there's no support from the circback, there's some extra core work.

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4. How to raise the front and outer side:

before starting, grasp the dumbbell and turn the shoulder backward to improve the posture. Slowly raise one arm 90 degrees, bend the elbow slightly and keep the knee bent. Focus on keeping your elbows parallel to the ground. Slowly lower the other arm to its starting position before lifting it. After completing each arm separately, lift both arms together. Repeat from the other hand. Because each delegate has three parts, the goal is a total of eight to ten delegates. Professional tip: do not exceed 90 degrees when raising the front outboard; you may be affected by shoulder impact. Target muscle: anterior deltoid. Your front deltoid is not just for appearance, it's also your most common shoulder muscle. Side elevation

side elevation is a classic action in shoulder training, but it is often not done correctly. What to do: grab your weight. Starting from standing higher, roll your shoulders back and bend your knees. When you bend your elbow, keep your wrist level and in line with your forearm. Slowly lift your elbow to one side, forming a 90 degree angle between the upper arm and the side. Again, keep the forearm parallel to the floor at the top of the elevator and do not raise your hand above your elbow. Gain weight, reduce repetition, 3 to 4 times in each group. Target muscle: lateral deltoid muscle. For many athletes who need to increase upper body flexibility, such as Olympic weightlifters and cross athletes, this action can be used to assess weaknesses. Be sure to use a lighter weight (maybe 15 pounds) and focus on form. If you have previous injuries, please sit down. How to do it: sit on a fitness ball and exercise your core. Put the barbell over your head and slowly lower it to the back of your head. Then press the lever back to the top and lower the front. Repeat. If you are forced to lean forward more than a little while putting down the barbell behind your head, this action may not be suitable for you. Target muscles: anterior and posterior deltoids. Wall climbing

wall climbing is basically an auxiliary handstand, with some extra movements on the shoulder. Keep your arms as straight as you can and your shoulders down, avoiding the ears and aging your back. Move as fast as you can, because the longer you spend, the harder it will be. What to do: start by lying on the floor. Push to the high bracket position. Carefully lean one leg against the wall and begin to turn your body upside down. Once there, slowly walk back to the plank and repeat. Repeat 5 to 10 times. Practice carpet at home in case you fall. Target muscles: anterior deltoid, posterior deltoid, deltoid, deltoid, posterior deltoid, rhomboid and posterior deltoid. What do you think of Jason wireless / livestrong.com? What's your favorite shoulder sport? Will you add these actions to your daily life? Do you think it's too difficult? Please let us know in the comment area!

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