9 hərəkətlə daha böyük və daha qüvvətli çiyinlər

Əlinizə 2 qantel götürün və çiyninizi şişirtməyə başlayın.
Çiyinlərinizi genişləndirmək və belinizin daha incə görünməsini istəyirsənsə, 9 addımla buna nail olun!
Hərəkətlər arasında 20 saniyə fasilə edərək, sıra ilə aşağıdakı hərəkətləri edin:

1. Dumbbell incline chest-supported low trap raise, 15 təkrar

2. Dumbbell incline chest-supported reverse fly, 15 təkrar

3. Dumbbell seated overhead press, 10 təkrar

4. Dumbbell incline chest press, 10 təkrar

5. Dumbbell chest press, 10 təkrar

6. Dumbbell high incline chest-supported row, 15 təkrar

7. Dumbbell medium incline chest-supported row, 15 təkrar

8. Dumbbell low incline chest-supported row, 15 təkrar

9. Dumbbell pulsing lateral raise, 30 təkrar

BJ’s Super Shoulder Circuit 1.0! If you want to sculpt your shoulders and make your waist look smaller, then give this 9-exercise dumbbell a circuit a good old college try! Do each move in the exact order listed with no more than 20 seconds of rest and transition between moves. 1. Dumbbell incline chest-supported low trap raise, 15 reps 2. Dumbbell incline chest-supported reverse fly, 15 reps 3. Dumbbell seated overhead press, 10 reps 4. Dumbbell incline chest press, 10 reps 5. Dumbbell chest press, 10 reps 6. Dumbbell high incline chest-supported row, 15 reps 7. Dumbbell medium incline chest-supported row, 15 reps 8. Dumbbell low incline chest-supported row, 15 reps 9. Dumbbell pulsing lateral raise, 30 reps That’s 1 cycle. Do up to 3 rounds, resting 1 to 2 minutes between rounds. If you want to make this protocol time-based to avoid rep counting as you’re demolishing your delts, then use a 40-20 or 45-15 interval protocol for 9 rounds. Moves 1 and 2 provide a built-in warmup, targeting the lower trap and rear delt muscles. These muscles are critical for shoulder health and performance. Use a lighter weight for this to make sure you’re not using momentum or muscling it up with other larger muscles. I used a pair of 10-pound dumbbells but adjust as needed. Moves 3 to 5 are a mechanical pressing drop set, where you move from a weaker to stronger pressing position as you fatigue for extended time under tension and serious gains. Plus, even though all pressing options hit the anterior delts and pecs, the different angles shift the muscle-building focus. The overhead press works your shoulders more and incline chest press works your upper chest more. I used a pair of 60-pound dumbbells but adjust as needed. From there, you move to a multi-angle chest-supported rowing protocol, moving from a high to medium to low incline setup. The higher positions are more challenging and create a pulling trajectory that shifts the emphasis to your upper back muscles. The lower the incline, the more the stimulus shifts to your mid-back. READ THE REST IN COMMENT BELOW!

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Bu bir turdur. Cəmi üç tur edin. Turlar arasında 1-2 dəqiqə istirahət edin.

 

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