You will need
- - rod;
- - dumbbell;
- sports form;
- - the horizontal bar;
- - lounger"
Perform the wiring of dumbbells while standing. Grab a light dumbbell. If you just start training, then they should not be more than 3-5 kg. stand with your feet slightly wider than shoulder width and keep your back straight. Lower hands with dumbbells down. Then make the wiring out to the sides until, until your hands reach the level of the chin or slightly below. Ensure that all movement was smooth, and reaches a maximum tension in the shoulder girdle. Perform this exercise at least 8-10 times in each set.
Exercise. This is one of the classic exercises that with the right approach will give excellent results. Lie on your stomach, put your hands palms down about shoulder width apart. Toes rest on the floor. Keep your back straight. Slowly lift up your body off the floor until your arms are straightened fully. Repeat 10-20 times this exercise. For a start you can and less. It is important to feel the tension and trajectory. This is a very effective exercise not only helps to strengthen the joints of the shoulders, but also develops the chest and back.
Engaged with the rod for the development of shoulder joints. Sit on a horizontal bench or a chair with a back. Take the barbell and hold it at shoulder level, elbows down. Lift the projectile up until until both arms fully stretched above the head. Return the rod to its original position. Repeat 10 times for one approach.
Always start practicing with light weight. Try to take not more than 15 kg and gradually increase the projectile. Try to do it every week. Shoulder joints can be strengthened only if they will feel a constant flow of loads. Muscles easily adapted to raise the weight. Take this into account. So you will have to reduce the number of repetitions to 8. This will be enough for good training.
Make a hitch in the end of the workout. Lie on the floor belly and hold hands for feet. In this position make a swinging movement forward and backward. Repeat this 15-20 times. This will help you to "hush up" the shoulder joint and prevent injury.
Advice 2 : How to treat pain in the shoulder joint
The shoulder joint connects the upper arm with the shoulder. It has a spherical shape and strengthened with the help of muscles of the shoulder girdle. One of the most common diseases is humeroscapular periarthrosis, which implies a multicomponent system, pathological changes of muscles and ligaments. It is manifested by the functional blocks and pains of the shoulder joint, especially with movement of an arm, as well as the institution it back. To endure this pain is not necessary to treat it.
Getting rid of the pain in the shoulder joint can be attributed to symptomatic treatment. Thus, according to traditional medicine, can use physical methods of pain relief (for example, applying ice at rupture of shoulder ligaments).
Arthritis, arthrosis, bursitis, which also causes pain in the shoulder joint, medical treatment may include the use of the following groups of painkillers: Endomucin, Diclofenac, Piracetam (non-steroidal anti-inflammatory drugs), Dexamethasone, Prednisolone (hormones), and narcotic analgesics (Morphine, Promedol). The last two groups of drugs usually used in severe cases when pain in the shoulder joint bring severe suffering painnome and acquire a malignant character.
Combine national treatment with careful implementation of all recommendations of the doctor. This will allow you to significantly speed up the recovery of joints and prevent the development of various complications.
To get rid of pain in the shoulder joint, make vinegar compresses that should be applied at night, and the top carefully wrap a woolen scarf.
Make the infusion. To do this, take three tablespoons of lilac flowers, 1 tablespoon of chopped burdock root and three of the pod of hot pepper. All components mix with 1 liter of alcohol and leave the mixture to infuse for 3 days. After that, RUB this infusion into the painof Noah's shoulder.
Good help ointment, cooked in pork fat. Melt 100 grams of pork fat, then add to it one pod crushed red pepper, 3 teaspoons of chopped cinquefoil and the same St. John's wort. All mix until a homogeneous consistency. Then RUB every night this mixture your painNoah the shoulder joint.