Complex exercises for the muscles of the shoulders and back
Get the best result from your exercise program without raising additional burdens. This workout on the upper body simply adds a few new movements to the classic exercises, which will help you achieve stunning results. This is an excellent training for your pectoral muscles, muscles of the shoulders, back and hands. For even better results, perform the exercises 3 days a week with a break at least one day.
Draft in slope
Lie down with your stomach on a bench set at an angle of 45 degrees. Keep dumbbells at arm's length, palms facing each other. Lift the weights upwards so that the elbows are higher than the body. Raise your elbows to the sides and lower the dumbbells, palms facing back. Return your hands to their original position and perform 8-10 repetitions.
Dumbbell bench press lying on the bench
Lie down on a bench, keep dumbbells on each side of the chest, palms look at each other. Squeeze dumbbells up and turn your wrists, so that at the top of the movement bring together the thumbs. Stop, then reverse in the reverse order. Do 8-10 repetitions.
Thrust from below with variable position of hands
Keep dumbbells at arm's length in front of the hips, palms facing you. Pick up the dumbbells to your chest. Hold one hand by the chest, and lower the other hand until the arm is fully straightened and lift it up again. Repeat with the other hand. This is one repetition; do 6-8 repetitions.
Variable extension for triceps over the head / Biceps arm bendings
Take the dumbbells in your hands. Hold one hand in front of the hips (palm facing forward), and hold the second behind the head. Raise the lower dumbbell to the shoulder, with the force of the triceps lift the second dumbbell above your head. Fix in this position, lower the dumbbells and perform 6-8 repetitions.
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Medical expert editor
Portnov Alexey Alexandrovich
Education: Kiev National Medical University. A.A. Bogomolets, Specialty - "General Medicine"
One of the most common pain symptoms related to the upper part of the musculoskeletal system is a pain in the muscles of the shoulder. Painful sensations can be associated with inflammation of bone tissue, joints, but more often they are directly caused by the pathology of periarticular structures - ligaments, muscles, tendons.
In accordance with the anatomical structure, the following symptom-complex of lesions of primary and secondary bundles of the brachial plexus are distinguished. When the pathological process in the supraclavicular region affects the primary bundles.
The plexus is formed by the anterior branches of CIV-CV-CVIII and TI of the spinal nerves. Passing between the anterior and posterior intertransverse muscles, the nerve trunks connect to each other and form three primary bundles of the brachial plexus: the superior (fasciculus superior, CV and CVI), the middle (fasciculus rnedius, the continuation of one CVII) and the lower (fasciculus inferior, compound CVIII and TI).
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