How to reduce the shoulders of a man. Nine exercises to get rid of fat folds on the back. What details of clothing visually narrow the broad shoulders of women

Hide the flaws of the figure and emphasize its advantages - women have been using this simple principle since ancient times. It is enough to look through old fashion magazines - everywhere you will find recommendations on the selection of clothing styles in accordance with the characteristics of your figure. Also, do not forget that this is not always bad. The opinion of guys about women's shoulders is very ambiguous. Not always broad shoulders can be considered as a disadvantage. If you have a thin figure, large shoulders and tall height, you can be a godsend for fashion designers. After all, they work with this type of figure.

Often, performing various exercises to gain a slender figure, we forget about the hands. But in vain! After all, they also need a load. The sagging skin on the arms looks terrible. And sometimes you want to bare your shoulders and show your beautiful forms. I think many women will understand me. Therefore, in this article I want to tell you what kind of shoulders and arms exist. So let's start our workout.

Exercises with dumbbells

1. We get on our knees, leaning on straight arms. We bend them leaning towards the floor. We return to the starting position, repeat 20-25 times.
2. We perform push-ups from a sofa or chair, while the legs and back are straight. Repeat 10-15 times.

This lesson, among other things, perfectly strengthens the muscles of the chest, which, subject to regular training, will become elastic and toned.

Circular hand movements

We all want the muscles of our hands to be in good shape, so that the skin on them does not sag. How can this be achieved? You need to perform the following circular exercises for weight loss of the shoulders and arms:

1. We stand up straight, spread our arms to the sides and hold them parallel to the floor line. We perform synchronously circular movements with a small radius. Repeat 30 times.
2. The initial position is the same, only the movements should be along a larger radius. Repeat 30 times.
3. We stand straight, arms bent at the elbows and lie on the shoulders. We perform circular movements in one direction, then in the other. Repeat 20 times.

These are excellent exercises for reducing shoulders. Once you get used to the load, exercises 1 and 2 can be made more difficult by picking up dumbbells. Remember to watch your breath while exercising. It is very important.

Thus, we examined what exercises for losing weight on the shoulders and arms can be performed at home. What is valuable in them? With their help, you can not only strengthen the muscles of the arms, but also the chest and back too. The whole complex will take you 20-30 minutes. The main condition is to do it regularly. Better daily. And very soon you will be able to show off the beautiful shape of your hands.

Not only professional athletes need to work on the shoulders, but also girls: thanks to trained shoulders, you can visually reduce the difference between the volumes of the upper and lower parts of the body, and emphasize the relief of the arms. An equally good reason to do exercises to increase the width of the shoulders and strengthen them is the fragility of the shoulder joint and its high mobility. Weak shoulder muscles and frequent injuries in this area can be a serious barrier to good athletic performance. Let's figure out how to make the shoulders wider and stronger if nature has awarded an ectomorphic body type, how to measure the width of the shoulders and monitor progress, which gives additional motivation.

Around the shoulder joint are located, which consist of three bundles:

• front head- located on the front of the shoulder (trains by lifting weights in front of you);
• middle (central) head- located on the side of the shoulder (increased by abducting the arms back and to the sides);
• rear head- is located behind the shoulder and, if not developed, then greatly spoils the male figure (it is used when moving the arms back in a tilt and other exercises in which the humerus is behind the body).

Beautiful wide shoulders form medium bundles of deltas, so you can pump them up and save the results obtained only by regularly performing strength exercises in this area.

What determines the width of the shoulders and how to increase it?

Initially, shoulder width is determined genetically. Testosterone has a huge impact on their development, since deltas have the highest concentration of androgen receptors in human muscles. The deltoid muscles become wider during puberty, and if the hormone is not produced enough during adolescence, then the shoulders will be narrow.

But even this shortcoming can be hidden, because not all bodybuilders are lucky with genetics: professional athletes know well how to expand narrow shoulders and back and make the figure more masculine. In order not to complain about the figure “inherited from nature” at the age of 30, one must not miss an important point - from an early age, begin to perform exercises for the development of the body. Nutrition experts recommend that during puberty, carefully monitor the diet and eat more foods that naturally increase testosterone production:

• barley and buckwheat porridge;
• shrimp and tuna;
• bananas and red grapes;
• eggs;
• nuts;
• broccoli;
• garlic;
• fresh greens;
• foods with low cholesterol.

It is possible to expand the skeleton of the upper shoulder girdle until the age of 20 by doing just two exercises twice a week: push-ups on the uneven bars with a slight forward inclination and pullover, lying with a dumbbell or barbell. Such a small load will just improve your posture and help increase the width of your shoulders. A guy can change the width of his shoulders after 20 years only by pumping up the middle deltoid muscles.

Deltas are trained both with special isolated exercises and with regular push-ups, various presses, etc. But most of the “indirect” exercises develop the front head and, if you don’t specifically pay attention to the rest of the bundles, then muscle imbalance cannot be avoided.

Unaesthetic appearance is only part of the problem. When the imbalance accumulates, the risk of injury increases, pain and burning appear in the shoulder area, and the range of motion decreases. In order to comprehensively develop deltas, you need to make a workout in accordance with your preparation and body type.

How to tailor your shoulder workout to your body type?

Skinny ectomorphs with fast metabolisms need to focus more on core exercises. One workout should last no more than 45 minutes, and for each muscle group it is better to do many approaches with a small number of repetitions. It is advisable to take up additional swimming.

Most fortunate are mesomorphs with well-developed muscles, a wide chest and shoulders. They can safely perform isolation exercises and train on a three-day split program. Their strength indicators increase faster than those of other athletes, and high-quality dry muscle mass builds up without chemistry.

Endomorphs easily gain weight, so they should pay more attention to their diet. You can train according to the three-day split program for a little over an hour. Shoulder training should be based on heavy basic exercises. Rest between sets should be kept to a minimum.

Should girls shake their shoulders?

By increasing the size of the shoulders, it is possible to make an “X” figure from an “A” type figure: the waist will seem narrower, and the hips will not be so wide. This is how many stars who show off their body in the photo have achieved ideal proportions. For ladies with an “H” figure, wide shoulders make it possible to make a V-shaped back and visually narrow the waist. It is undesirable to get involved in shoulder training only for girls with a T-shaped figure. They are more suitable for exercises to maintain good posture.

It is especially necessary to strengthen the back of the shoulder and stretch the front delta for hairdressers, dentists and representatives of other professions who have to keep their hands in front of them in weight. This will save you from injury and relieve stress. It is also worth noting that if a girl diligently shakes her lower body and arms, but ignores training for the muscles of the shoulder girdle, then in her silhouette the biceps of the arms become the widest part, which looks ugly.

It will not be possible to strongly pump deltas, because the hormone testosterone contributes to their growth. In women, it is produced approximately 20-30 times less (depending on age) than in men. In addition, when training shoulders, you need to monitor changes in the figure, and not blindly follow the training schemes from the Internet that the pros use in preparation for bodybuilding championships. Having noticed an undesirable increase in volumes, it is necessary to adjust the training or temporarily abandon this type of load. If this is done in time, then the extra centimeters will quickly “merge”.

How can a man build broad shoulders?

There is no one exercise that will allow you to pump all the beams at the same time. In one workout, you need to work out each head, so professionals combine basic (multi-joint) exercises with isolating (single-joint) exercises. The result is highly dependent on:

• the number of repetitions;
• the number of workouts per week on the shoulders;
• working weight;
• rest period.

Effective selection can only be done empirically. To do this, you need to periodically change the training plan, measure the width of the shoulders (measured horizontally at the extreme most protruding points on the shoulders), record the results and find the connection between individual workouts and maximum progress.

You need to start training with a warm-up and do not try to surprise anyone with a lot of weight. If there was a long break in the classes, then at first it is necessary to do basic exercises for the whole body, cardio, circuit training. For beginners, two basic exercises on the shoulders are enough, and athletes with experience need to add 1-3 more isolating exercises to them. Do not be afraid of muscle addiction to the same exercises, because this will not happen if you use different weights.

Basic or insulating?

Effective for the formation of shoulders, which can be performed standing and sitting, with dumbbells and a barbell, at home and in the gym:

1. Vertical bench press from the chest overhead (military bench press).
2. Bench press from behind the head.
3. Shoulder dumbbell press.
4. Barbell pull to the chin with a direct grip.
5. Press Arnold.

These exercises perfectly train the anterior and middle beams, strengthen the ligaments and develop strength. As a rule, they start training with a "base" and then do "isolation", but professionals can afford to do everything exactly the opposite.

Isolation exercises for the middle delt to increase the width of the shoulders:

1. Breeding dumbbells to the sides while standing (from the hips).
2. Raising with one hand to the side on the lower block.

If the rear delta is lagging behind in development, which is quite common, perform the following isolated exercises:

1. Breeding dumbbells to the sides in an inclination.
2. Dumbbell row lying on the stomach on an incline bench.
3. Leading the arms back in the “pek-deck” simulator (reverse “butterfly” - modification of swings in the slope).

For the front delta, which rarely needs isolation exercises, you can do:

1. Lifting dumbbells in front of you.
2. Pulling the lower block forward.

To increase the width of the shoulders, a simple superset is suitable (2 exercises in 4 circles with a break after each circle for 30 seconds):

• 15-20 barbell pull-ups with a curved neck to the chin with the widest possible grip.
• 15-20 dumbbell reps to the sides while standing.

There are many other shoulder exercises (for example, on block devices), but they are considered less effective or duplicative. The basic exercises also include pull-ups on the horizontal bar, but the load on the shoulders during their implementation is “smeared” and it is not enough for good hypertrophy (growth) of the deltas.

The easiest way to solve the problem of narrow shoulders is to perform exercises with free weights (dumbbells, barbells). They can be done at the gym and at home. The main thing is not to break the technique and breathing. If there is no personal instructor, videos of experienced trainers will help you master the correct technique.

Usually the number of repetitions varies from medium to maximum. At the same time, they do 3-5 sets and rest between them for one minute. The shoulder muscles recover in four days, so it is advisable to train them no more than twice a week. It is desirable to eat 6-8 times a day in small portions, which will improve recovery.

Many girls are upset by broad shoulders, as well as extra pounds in the shoulder girdle.

Is it possible for a girl to cope with this problem and how to reduce her shoulders without operations and expensive procedures? We will present you working methods, most of which can be done at home.

Many methods can come to our aid - exercise, proper nutrition, as well as visual reduction of the shoulders with the help of properly selected clothes and accessories.

Causes of fat in this area

Among the main factors are the following:

1. Eating high-calorie foods. Causes excess calories to be stored as fat in various parts of the body, including the shoulders and arms. A balanced diet and exercise is the key to solving the problem.
2. hereditary factors. An inherited type of figure, when the favorite places for fat deposition are, first of all, the areas of the shoulders and arms. Changing family eating habits and a set of exercises are ideal for getting rid of fat in a problem area.
3. Weakly developed muscles. When the proportion of muscle mass is small, and the proportion of adipose tissue is quite significant. In order to reduce body fat, you need to pump up muscles.

Top 4 Methods to Reduce Deltas

Only an integrated approach will help not only make the shoulders narrower, but also allow the girl to maintain the achieved result. We have chosen the 4 most effective methods to reduce the problem area.

1. Eat right

Start by applying the right diet. Use in your menu those foods and those nutritional rules that will help you cope with excess weight and.

1. Include a variety of foods in your daily diet. From the products that we consume, our body takes all the useful substances. If some nutrients are not enough, all systems of our body suffer. In addition, this is reflected in the appearance.
2. The basis of the correct menu should be: boiled or baked chicken and fish, a small amount of grain bread or crispbread, low-fat sour-milk products. Also, do not forget about raw vegetables - all types of cabbage, carrots, lettuce, tomatoes, cucumbers, peppers, radishes and radishes. Try, while you are losing weight, to eat less side dishes - potatoes, cereals and other starchy foods. Once a week is enough.
3. Don't try different diets all the time.- this is a big test for the body, leading to metabolic disorders and obesity.
4. Need to give up from confectionery, fried foods, chips, nuts and other high-calorie foods.
5. Replacing the method of heat treatment of products. We replace all fried foods with boiled, baked and stewed (without adding oil!) foods. In this way, we can reduce the calorie content of our daily diet by almost half.