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Recipe of Men's shoulder routine
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Men's shoulder routine

This routine is designed to be elaborated with few artifacts, the objective of this is that it can be done from home or people who have little time to exercise. The equipment that we will need to perform this type of training are only leagues, dumbbells, leggings and body weight. This training program will consist of three stages divided into warm-up, central phase and recovery phase. A pre-heating of 5 minutes will start. the central phase will consist of two blocks of 3 exercises, with four rounds each (series) having a micro pause at the end of each round of 90 to 120 seconds, a micro pause of maximum 10 seconds will also be taken into account in the translation of one exercise to another, at the end of each block a macro pause of maximum 3 minutes for recovery, the recovery phase will consist of an approximate 10 minutes

Step by Step of: Men's shoulder routine

Men's shoulder routine
1
WARM UP: it will consist of performing jumping jack (jumps with separation of the legs) these will be performed at a moderate speed with the aim of proper joint lubrication and raise body temperature.
CENTRAL PHASE (FIRST BLOCK): three exercises of the deltoid area involving anterior, lateral and posterior fibers will be performed.

Front dumbbell shoulder lifts simultaneous position of the wrist in supination 15 repetitions
Men's shoulder routine
2
Lateral shoulder lifts with simultaneous dumbbell neutral wrist position 15 repetitions
Men's shoulder routine
3
Transverse abductions of standing with dumbbells back inclined (birds) 15 repetitions
Men's shoulder routine
4
CENTRAL PHASE (SECOND BLOCK): three exercises of the deltoid area involving anterior, lateral and posterior fibers will be performed.

Shoulder press with dumbbell 15 repetitions
Men's shoulder routine
5
Press of shoulder with closed foot garter (holding it with the feet) 15 repetitions
Men's shoulder routine
6
Cross-sectional abduction to one hand with dumbbells with dumbbell upside down on horizontal bench 15 repetitions per arm

RECOVERY PHASE: will consist of a stretch in the muscle groups of the lower train as the upper train each of these will be done in an active way that is to say the elongation of the muscle will not be performed with some kind of support each stretch will have a time of 7 a 12 seconds
THIS TYPE OF TRAINING CAN BE GIVEN A PROGRESSION USING THE FOLLOWING VARIANTS: EXECUTION TIME INCREASE OF REPETITIONS WEIGHT OR RESISTANCE (IN CASE OF USE OF LEAGUES AS WELL AS DECREASE IN THE TIME OF REST.

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