For those who wish to have a working body, today in our beginner’s Guide, we will describe a great exercise to develop the muscle mass of the shoulders. It is of the dumbbell shoulders shrinks that I detail below.
Dumbbell shoulders shrinks performance technique.
To start the movement we must put us standing with the legs slightly separated, dumbbell asidas with both hands while the arms are relaxed by the sides of the body, parallel to this.
From this position we inspire and shrink the shoulders upward while the weight rises but she is not moving the arms. Descend is the shoulders while exhaled air until the Dumbells return to initial position.
A Variant to this exercise is the rotation of shoulders during the shrink for which must be a rotation from forward backward (antero-posterior) shoulder while graves, to then return to the starting position. For this variant, Cufflinks should be later, almost in front of the body and the thumbs of hands rotated toward the midline of the body.
Muscles worked with dumbbell shoulders shrinks
To perform this exercise requested the muscles located in the shoulder and neck area. Mainly working with shoulders shrinks the upper portion of the trapezius or the clavicular of the trapezoids. With the rotation of the shoulders is requested a little more the mid-portion of the trapezoids and the rhomboid.
Also, secondary way are worked during the elevation of the shoulder blades elevator the scapula, erector spinal and deltoid.
Tips and common mistakes when performing dumbbell shoulders shrinks
- Mobilize arms: We can try to help us with the muscles of the arms and bend them or conduct rare movements that contribute to shoulder shrugging, but this will not produce an effective gesture that stimulate the efforts of the Trapeze, therefore, remember keep your arms relaxed and allow the shoulders which eleven weight gripped hands.
- Mobilize the torso: your back should remain straight and slightly we can slightly tilt the neck, but at no time should we balance the trunk during the shrink’s shoulders, but that the back must remain as straight as possible and the movement must be given by the shoulders únicamente.
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