HOW TO BUILD SHOULDER MUSCLES?

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HOW TO BUILD SHOULDER MUSCLES?

 

HOW TO BUILD SHOULDER MUSCLES?

This question attracts more than 78% of adults on Earth.
Yes, because when you build your body with muscle and not fat, you will look graceful and beautiful, plus you will work longer and less tired.
Suppose you are really thinking about building shoulder muscles. In that case, you should consider the inherent global triad of health ( healthy food, adequate rest, proper regular exercise).

 

HOW TO BUILD SHOULDER MUSCLES?

 

HEALTHY FOOD :

Suppose you want to build your shoulder muscles, know that the first thing you must take care of is your diet, that is. In that case, you have to provide at least 0.07 ounce of protein for every 35 pounds of your weight. Also, you have to provide 0.15 ounce of carbohydrates. You don’t forget the healthy fats found in nuts; dry fruits and vitamins contribute to making proteins in the body.
In other words, if you weigh 165 pounds, you will need at least 11 ounces of protein and 22 ounces of carbohydrates, along with fats and vitamins.

ADEQUATE REST:

Many beginners in this field believe that a lot of training will cause the shoulder muscles to swell quickly, and show them more, but this will not help. Still, you will be more vulnerable to injury. It is known that shoulder injury is one of the most dangerous types of injuries, which will keep you away from the game for years. Therefore, you must give your body what it needs from the rest according to the beginner’s bodybuilding exercise schedule.
This schedule depends on dividing the week into three training days (first, third, and fifth), and four rest days (second, fourth, sixth, and seventh).

REGULAR PROPER EXERCISE:

The purpose of the Full Body Schedule is to prepare the body for the sporting activities it will begin to undertake, i.e. strengthening the muscles, nerves and ligaments to avoid injury.
Therefore, before starting the exercise, you must commit to performing cardio exercises (a stationary bike), and warm-up exercises for 10-15 minutes.
To be able to build shoulder muscles, come and learn about these muscles

The shoulder contains a large number of muscles, which give it its outward shape, help it move in a wide range, in addition to protecting the basic shoulder joints.
The most massive muscle in the shoulder is the deltoid muscle. This large muscle covers the shoulder joints and forms a round shape and consists of three main muscles:
1. Anterior shoulder muscles
2. the lateral shoulder muscles
3. Posterior shoulder muscles
The three shoulder muscles need to be trained evenly because the contrast in the size of any part of the shoulder is striking.
You may sometimes need to train more of the posterior and lateral shoulder muscles than the anterior shoulder muscles, which you train indirectly during a chest workout.

 

HOW DO WE BUILD SHOULDER MUSCLES?

There are several exercises to build the shoulder muscles, which we will mention later. Still, we don’t have to forget the light warm-up exercises and stretching exercises (rotation of the shoulders out, the stability of the joint, pulling the plate cable out without weight).
As for the shoulder exercises, they are as follows:

1 – The Arnold Press Exercise:

 

HOW TO BUILD SHOULDER MUSCLES?

 

 

This exercise is done by sitting on a chair at a 90-degree angle, placing the dumbbells at shoulder level. After that, you lift it over the head with the dumbbell roll between the start and the end.

• Always make sure your back and seat are firmly against the chair.
• Start the first round with 12 lightweight repetitions.
• The second round has 10 repetitions, and the third has 8 repetitions.
• Add weight gradually.
• This exercise targets the three shoulder muscles (front, lateral, and posterior).

2- Lateral Saw Exercise: (Side Flap):

• Start the exercise standing up, with your hands on the side while holding the dumbbells, then raise the dumbbells to your shoulders.

• Make sure that you are lifting the weight and that your elbow is parallel to the floor.
• Try to have your elbows lift the weight, not your palms.
• Beware of gaining weight and swinging this exercise.
• Be careful not to push the knees up.
• Your back should be steady.
• This exercise targets the lateral shoulder muscle.
• Start the first round with 12 lightweight repetitions.
• The second round has 10 reps, and the third round has 8 reps with the same weight.

3- Republish Exercise:

• Place the forehead area on the chair at a 90-degree angle, holding the dumbbells so that the back is parallel to the floor.

• Now raise the dumbbells to the level of the back, so that they are parallel to the floor.

Note :
All the exercises that we usually do in our daily activities (such as shaking hands, opening and closing the door …) target the front shoulder muscle. This leads to most people getting a strong front shoulder muscle, and unfortunately, severe weakness in the posterior shoulder muscle.
When the posterior shoulder muscle is weak, you will not be able to stabilize the shoulder joint as strong as the front muscle. This will lead to anterior shoulder rotation.
Therefore, the exercise must be adequately performed.

• This exercise targets the posterior shoulder muscle.
• Start the first round with 12 lightweight repetitions.
• The second round has 10 repetitions, and the third round has 8 repetitions of the same weight.

4 – Forward Posting Exercise:

This exercise will be performed with a lightweight, because it needs focus, as the weight gain will cause a swing, and the swing will lead to an injury.

• Stand upright with your feet about the same distance between your shoulders.
• Hold the weight skewer in your hands, so the distance between the fists is slightly greater than the distance between your shoulders.
• Raise the weight skewer at shoulder level, with both hands parallel to the floor.
• Start by holding the weight skewer empty at the beginning, then add the weight in the final stage
• Make sure your body stays still and does not swing.
• This exercise targets the anterior shoulder muscle.
• Start the first round with 12 repetitions without weight
• The second round has 10 lightweight repetitions, and the third round has 8 repetitions of the same weight.

5- Travis Exercise:

This exercise is important for the muscle in the upper back that relates to the neck and shoulders.

• Stand upright with your feet about the same distance between your shoulders.
• Hold the dumbbells in your hands, and start pulling the dumbbells upwards using only the shoulder and back muscles. This means that you imagine your hands are just ropes holding the dumbbells.
• Start with lightweight weights at the beginning and add weight in the final stage
• Make sure your body stays still and does not swing.
• This exercise targets the upper back muscle, attached to the shoulders
• Start the first round with 12 lightweight repetitions
• The second round has 10 repetitions of a slightly larger weight than the first round, and the third round has 8 repetitions of the same weight.

6- Stomach Exercise:

 

HOW TO BUILD SHOULDER MUSCLES?

 

 

This exercise has many forms, and we will mention only one form, for example:

• Lie on the floor with your hands crossed behind your head.
• Raise your head first and then try to raise your body and bring it closer to your knees.
• At the same time, move your legs as if you were riding a bicycle.
• Repeat the process three groups; each group is ten iterations.

Learn to do a stomach exercise following the military method if you want to go to a training camp.
And this exercise (stomach exercise):
1. helps control heart muscle and breathing.
2. raises the body temperature.
3. stimulates the movement of blood and oxygen in the body, which increases fat burning.

And here we are satisfied with this amount of information, of course, each level has its own training, and the more advanced the level, the greater the weight.
And as the saying goes ((Summer bodies are made in winter))
So we must keep our bodies healthy and enjoy a healthy, calm life.

Finally, I thank you, and I hope you have found the joy and interest in this article. If you are looking for other topics that interest you, you can read more here .
I hope you always do well.


 

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