It is shoulder workout at home by Mike Chang for your strong body. A set of exercises to develop the muscles of the shoulder girdle. This complex is for those who want to increase muscle mass and strength of muscles of the shoulder girdle, but some exercise in the complex have a universal character, as to some extent and impact on other muscle groups.
Mike Chang shoulder workout with dumbbells at home:
- Alternate lifting arms with dumbbells in front of you to shoulder level (3 sets of 6-8 times).
- Lifting arms with dumbbells to the sides up to shoulder level (3 sets of 6-8 times).
- Lifting arms with dumbbells to the sides above the head (3 sets of 4-6 times).
- Lead hand in hand, while the body is tilted forward (3 approach to 4-6 times).
- Alternating dumbbell bench press from the chest in the standing position (3 sets of 6-8 times).
- Circular hand movements with the weights (3 sets of 6-8 times).
- Alternating dumbbell bench in the sitting position (3 sets of 6-8 times).
- Lead the hand to the side, lying on its side on an incline bench (3 sets of 4-6 times).
About Mike Chang shoulder workout at home:
- Raising hands at shoulder level, lying on a bench on the side (3 sets of 4-6 times).
- Lead in the direction of the hand with a dumbbell lying on its side on a bench (3 sets of 4-6 times).
- Lead hand in hand, lying on his stomach on the bench (3 sets of 4-6 times).
- Raising the arms forward, lying on his stomach on the bench (3 sets of 4-6 times).
- Crossed hands hold the simulator handle in position leaning forward.
- Overcoming resistance simulator, raise their hands through the sides up (3 sets of 6-8 times).
Mike Chang best shoulder workout at home is:
- Link arm simulator through the sides up with one hand (3 sets of 8-10 times with each hand).
- Link arm simulator through the sides up with one hand in the “lean forward * (3 sets of 8-10 times with each hand).
- Lead hands aside from a standing position to overcome the resistance of the simulator, the simulator holding the handle at waist level (3 sets of 6-8 times with each hand).
- Reduction of the hands towards overcoming the resistance of the simulator in a sitting position, holding the handle of the simulator at the hips (3 sets of 6-8 times).
- Pulling rod to the chin in a standing position (3 sets of 6-8 times).
- Bench hand rod due to head in a standing position (3 sets of 5-6 times).
- Raising the rod on straightened arms while lying on his back. The bar at the beginning of the next repetition is at the hips (3 sets of 4-6 times).
- Bench press narrow grip barbell from a prone position with its short retention on straightened arms for 3-4 seconds (3 sets of 4-6 times).
The specified number of repetitions in this complex exercise meets the physical abilities of athletes with little experience of self-training (3-6 months), after 3-4 months of working with such a load should increase the number of repetitions by 15-20%, and after six months of each exercise add 1 approach.