Tri poteza uz pomoću kojih ćete raširiti svoja ramena

Vježbanje ramena može biti teško i zabavno u istom momentu. Zbog toga nikada nemojte dizati veće težine nego što možete podnijeti jer tako neće dobiti bolje rezultate.

"Tako se možete samo povrijediti, a povreda će usporiti vaš napredak u vježbanju i nabijanju mišićne mase", rekao je fitness trener Ebenzer Samuel.

Pogledajte ovu objavu na Instagramu.

Shoulder workout that focuses on productivity bang for weight buck. Training shoulders crazy heavy is fun and all but...this is a delicate joint, so getting muscle stimulation from less weight has value. 1) bottoms up single-arm kettlebell press, 3 sets of 8-10 reps per arm: do these kneeling too, as it will help balance your core. That bottoms up position forces you to utilize a TON of forearm and shoulder control to level the bell. 2) kneeling kettlebell halos, 2 to a side, 14-16 total reps, 3 sets. Underrated focus on this, breath down through your abs so you control your ribcage as much as possible. 3) incline bench pause lateral raises, 3 sets, 12 reps. Work to keep those dumbbells parallel to the ground at ALL times, especially at the top. That way, you’re keeping your shoulders in slight external rotation, which will protect your rotator cuffs and labrums. Also, note that this isn’t a pure lateral raise out to the sides; I’m actually 20 or so degrees toward the front. Aim for a 2-second hold at the top; that’ll insure you didn’t momentum-swing the weight up, and it’ll depress the amount of weight you can do period. #fitness #training #shoulders #hatebottomsup

Objavu dijeli Eb Samuel (@ebenezersamuel23) Lip 19, 2018 u 6:53 PDT

Dizanje girja jednom rukom

Kleknite na tlo držeći girju u ruci. Kičma mora biti prava. Girju polako dižite prema gore. Kada ispružite ruku polako je spuštajte do ugla od 90 stepeni. Ponovite tri seta od osam do deset ponavljanja.

Polukružno dizanje girja