Pumping: hard home workout for powerful shoulders
Load all parts of the deltoid without weights and tensioning equipment.
The five moves will work the deltoids, triceps, and rotator cuff muscles well. This will improve shoulder stability, improve wrist mobility, and provide adequate fatigue for muscle growth.
How to do a workout
The complex consists of five movements:
- The so-called plan – 6 times.
- Lying on your back, lift with elbows – 6 times.
- Suppression of India – 6 times.
- Wide sleeve backrest – 20 seconds.
- Standing on the hands – 20 seconds.
Do the exercises in succession, rest no more than 30 seconds between exercises. Rest 60-90 seconds at the end of the circle and start again. Fill in the three circles.
How to do the exercises
Enter the vertical position. Place your hands so that your wrists are level with your abdomen. Bend over with your elbows close to your body and your back straight. You can adjust the load by changing the position of your hands: the closer it is to your stomach, the more the load is placed on your shoulders.
2. Lifting with support on the elbows lying on the back
Lie on your back, stretch your arms out, bend your elbows, and point your hands toward the ceiling. Bend your knees and place your feet on the floor. Raise your chest towards the ceiling, lean on your elbows and return to the floor.
3. Indian push-ups
Stand on a “slide” – place your palms and feet on the floor and lift the bowl up to the ceiling. Straighten your back, you can bend your knees so as not to pull on the end of your thighs.
Bend your elbows and slide forward until your chest touches the ground as if you were going to crawl under an obstacle. Reach out, straighten your body, and return to your starting position in the same manner.
If you are not offered the reverse move, just do the first phase and spin from the top: just push the bowl away and go back up the hill again.
4. Reverse plank with wide stance
It is important to choose a non-slip surface for this movement because the arms will be straight.
Sit on the floor and put your hands at your sides. Begin the bowl with your palms resting and stretch your body in a straight line. Squeeze the buttocks to maintain the position. Look at the ceiling.
Stand on your arm near the wall and hold the position. If your wrists hurt, try standing on your forearm.