У нас вы можете посмотреть бесплатно Shoulder or bicep work или скачать в максимальном доступном качестве, видео которое было загружено на ютуб. Для загрузки выберите вариант из формы ниже:
Если кнопки скачивания не
загрузились
НАЖМИТЕ ЗДЕСЬ или обновите страницу
Если возникают проблемы со скачиванием видео, пожалуйста напишите в поддержку по адресу внизу
страницы.
Спасибо за использование сервиса ClipSaver.ru
1. Quick Anatomy Breakdown Understanding the "heads" of these muscles helps you pick the right exercises to hit every angle. The Shoulders (Deltoids) Anterior (Front) Deltoid: Used for pushing and lifting arms in front of you. Lateral (Side) Deltoid: Responsible for the "width" of your shoulders; used for lifting arms to the side. Posterior (Rear) Deltoid: Important for posture and pulling; used for pulling arms backward. The Biceps (Biceps Brachii) Long Head: The outer part of the bicep that creates the "peak." Short Head: The inner part of the bicep that adds "thickness." Brachialis: A muscle underneath the bicep that, when developed, pushes the bicep up, making the arm look larger. 2. Sample "Shoulder & Bicep" Workout For best results, start with the heavy compound movements (shoulders) and move toward isolation exercises (biceps). 2. Exercise Target Area Sets/Reps Overhead Press (Dumbbell or Barbell) Front/Side Delts 3 sets of 8–10 Lateral Raises Side Delts 3 sets of 12–15 Face Pulls or Rear Delt Flyes Rear Delts 3 sets of 15 Standing Barbell Curls Overall Bicep 3 sets of 8–10 Hammer Curls Brachialis/Long Head 3 sets of 10–12 Preacher Curls or Concentration Curls Short Head (Inner) 2 3. Training Tips for Success Control the "Negative": Don't just drop the weight. The lowering phase of a bicep curl is where a lot of muscle growth happens. Avoid the Swing: In shoulder presses and curls, keep your core tight. If you have to swing your hips to get the weight up, it’s too heavy. Mind-Muscle Connection: For lateral raises, imagine leading with your elbows rather than your hands to ensure your shoulders are doing the work, not your traps. Note: Always warm up your rotator cuffs with light arm circles or resistance band pull-aparts before starting heavy shoulder work to prevent injury. Would you like me to customize this workout based on the equipment you have available (e.g., just dumbbells, or a full gym)? #shorts #trending #viral #youtube #youtuber #shortsvideo #ytshorts #subscribe