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.