Friday, December 6, 2013

Exercise pattern per Section Shoulder Muscles

Shoulder muscles is one important part of the whole exercise in the upper body. The man had many reasons to form the shoulder muscles begin to increase self-confidence to balance the body. Preferably, the shoulder muscles in order to identify the maximum workout.

Before the shoulder muscles, it helps identify the composition of the shoulder muscles in order to maximize the shoulder muscle exercises. The structure and function of the shoulder bone is composed of three bones are the clavicle (collarbone ), the scapula ( shoulder blade ), and humerus ( upper arm bone ) and the related muscles such as ligaments, and tendons. Articulation of the three bones forming the shoulder joint, which is known as the major joints of the shoulder is the glenohumeral joint.

In human anatomy of the shoulder joint between the humerus bone are attached to the spine of the scapula. While in the shoulder joint, there are two types of cartilage called white cartilage or articular cartilage and labrum. White cartilage is a smooth shiny surface that covers the ends of the three bones that articulate at the shoulder joint and helps to form the bones can move each other. Cartilage is very susceptible to arthritis.

While both the cartilage in the shoulder joint is the labrum, in contrast to articular cartilage. Labrum is more fibrous and more rigid, circular shape surrounding the ball and socket joint in the shoulder, but found also in the hip joint. The labrum serves to increase joint congruency and stability.

Shoulders should be sufficiently active to various actions by the arm, but also must remain stable to allow actions such as lifting, push, and pull. Collaboration between the active and stable is needed to help the performance of your shoulders.

One way to improve the performance of your shoulder routine is to always train and shape of your shoulder muscles properly.

Part of the shoulder muscles
There are three main parts to the shoulder muscles that you can train that anterior deltoid ( front shoulder ), Middle deltoid ( shoulder middle ) and posterior deltoid ( back of shoulder ). In addition there is also Rotator Cuff ( rotator cuff ) are contained in the group of muscles and tendons that stabilize the shoulder function.

By providing intensive training each muscle group that allows you to improve the performance of your shoulders.

Besides forming shoulder muscles are also believed by some men as a ' tool ' to support the appearance and increase self-confidence. Not a few bodybuilding athletes crave the ideal shoulder muscles as the ' capital ' of existing bodybuilding contest.

So, what are the proper exercises for each part of the shoulder muscles ? Actually there are many types of exercises for the shoulder muscles. Here are some types of exercise in accordance with section shoulder muscles and exercises that can affect the entire shoulder muscle movement in all at once.

1. The anterior deltoid ( front shoulder )
* Select and hold a dumbbell that weighs been adjusted.
* Stand up straight and hands in front of your thighs with your palms facing the thighs ( the starting position ).
* Then lift the dumbbell to the front with elbow slightly bent until the dumbbells at shoulder level ( in order to better focus on the target muscle front shoulder position palms facing each other ).
* Lower slowly to the starting position.
* Repeat 3 sets x 12 reps.
* Exhale as you lift the dumbbell and inhale as you lower the dumbbells.

2. Middle deltoid ( shoulder center)
* Select and hold a dumbbell in both hands.
* Stand upright with your hands beside your body ( starting position ).
* Hold your torso in a stationary position ( do not shake ).
* Lift the dumbbell to the side with the elbow slightly bent and hands slightly tilted.
* Lower to the starting position.
* Perform 3 sets x 12 reps.
* Exhale as you lift the dumbbell and inhale as you lower the dumbbells.

3. Posterior deltoid ( back of shoulder )
* Sitting on the engine load and adjust the rear deltoids.
* Chest pad that attaches to the body and perpendicular available.
* Hold the handle firmly.
* Elbows slightly bent ( starting position ).
* Pull aside.
* Return to the starting position.
* Repeat 3 sets x 12 reps.
* Exhale as you pull the tool.

4. All parts of the shoulder muscles
* Sit on the shoulder press machine and adjust your load.
* Straight body position.
* Hold the handle of the tool.
* Elbow hands facing down and palms facing outward ( starting position ).
* Then push up and feel the contraction of the muscles around the shoulder.
* Lower slowly to the starting position.
* Perform 3 sets x 12 reps.
* Exhale while pushing and inhale when lowering the load.

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