Exercises on arms and shoulders:
one. Hook lift. Exercise on biceps, which can be done standing or sitting on a bench. Implementation technique: Secure the bar for about the abdomen, grasp the neck reverse grip on the width of the shoulders. Light a little in the lower back. On the exhalation of a smoothly controlled movement, lift the barrel to the chest, as much as you can get back the elbows. Lock the upper point and slowly lower.
Natalia Governorovova
When performing this exercise, the rod is moving in a straight line, which allows you to make it more isolated. In the classic version, it moves along the arc. In this exercise, the movement has a rather small amplitude, and the biceps from this receive more loads, as the help of massive muscles of the back and shoulders are eliminated.
Natalia Governorovova
2. French bench. Exercise on triceps, which is usually done with free weight. Exercise technique on the simulator: Take a middle grip shell. In this embodiment, it is preferable because the flexibility of the elbow joint may be limited, so narrow grip can lead to injury. Slowly lower the rod rod behind the head. Do not ignore too low, lock the lower point at about the ears level.
Natalia Governorovova
3. Right sitting. Exercise on deltoid muscles shoulders. Execution technique: Sit on an inclined bench. Position the barbell so that at the top of the hand is straightened not to the end. Take the bar of the middle grip. In the breath slowly, keeping control over the projectile, lower the barn down. Watch that the trajectory of motion does not change and the shell did not go aside. Fixing at the bottom point, return to its original position.