Guide how to train shoulder muscles

Before starting training, it is recommended to undergo a musculoskeletal analysis from a

competent trainer.
To train the muscles of the shoulder girdle, you can use the following exercises:
* Raises with dumbbells. Stand straight with your feet shoulder-width apart. Arms with
dumbbells bent at the elbows, shoulder parallel to the floor. While controlling the movement,
raise your arms up. Return to the starting position.
* Standing barbell or dumbbell press. In a standing position (feet hip-width apart, knees slightly
bent, abdominal muscles active), grab the barbell with a grip slightly wider than shoulder-width
apart and stand completely straight. Raise the barbell to your chest with the bar touching your
upper chest. Push the bar upward while maintaining a neutral body position.
* Arnold press. While sitting on a bench, take dumbbells in your hands and, bending at the
elbow, bring them to your shoulders, with your palms facing your face. As you exhale, raise your
arms to the sides, turning into an upward press - at the top point, the dumbbells should be in the
projection above the shoulder joints. Return to the starting position.
* Shoulder cuff exercises. You can strengthen your rotator cuff with shock absorber exercises
that involve rotating the shoulder joint. In this case, the forearm should be bent at the elbow
strictly at an angle of 90°.
*Alternately lifting dumbbells in front of you. Make sure that your core remains locked and does
not swing during the lifts, and that your abs remain in static tension to stabilize the position.
General recommendations for training the shoulder girdle:
* Start with a warm-up. It involves dynamic stretching and gentle cardiovascular exercise to
increase blood flow to muscles and joints.
* Maintain proper technique. Incorrect form can cause injury.
* Gradually increase the load. Gradually increase the weight and intensity to allow your muscles
and joints to adapt.