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30 minutes for 3D shoulder

Before you leave for vacation this weekend, try these exercises for the shoulders. If you practice all week and the stress on a diet, this quick workout will blast your shoulders.

Warm-up
Circles with the shoulders with a 2.5-pound dumbbells

Shoulders - a fragile part of the body, so train them to swoop - the wrong choice. Start by holding a dumbbell in each hand, weighing 2.5 kg. Raise your arms with dumbbells in hand and make circles shoulders. The amplitude of the motion should not be large. Do 10 circles forward, rest 30 seconds and do as many laps ago.

Training for 3D shoulder
All exercises are performed one after another without stopping.


Bench Dumbbell Shoulder

To start a circuit training, do dumbbell bench press from shoulder to engage the whole group of muscles, but at the same time to focus some more on the anterior deltoid muscle. Choose a weight with which you can make a maximum of 12-15 repetitions.


Vertical thrust

With a barbell or dumbbells. Hands should be at a distance slightly wider than shoulder width apart, grip the top. Execute a vertical thrust, to once again stimulate the deltoids. A wider grip focuses work side deltoids as opposed trapezoids in the neck. Choose a weight with which you can make a maximum of 12-15 repetitions.


Breeding dumbbell in slope

This exercise isolates the side and rear deltoids. Stand with your feet shoulder-width apart and lean forward. Keep your back straight, let the dumbbells hang below the chest. Bend your wrists so that your little fingers were slightly above the thumbs. Slowly raise your arms out straight. Choose a weight with which you can do a maximum of 15 repetitions.


Weight lifting ahead

It's a great explosive movement, which completes the front of your pumping deltas. Keep the front of the pancake bar on straight arms. Raise the weight above, up to eye level (if you can see through the hole, you have raised high enough). Choose a weight with which you can do a maximum of 15 repetitions.

Rest 90 seconds and do another 3-4 sets of training.

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