How to reduce the shoulders and back of a girl. Exercise at home

Reduce shoulder width and make the girl's back narrower a simple set of exercises it is not difficult at all, the main thing is to choose it correctly. Broad shoulders and back are a common cause of overuse of high-calorie foods. Although the buttocks and hips are considered to be the most problematic areas in women, the shoulders and back also increase in volume. Also, the cause may be weak muscles or genetic factors.

Rules and features

The human body consists of a large number of muscles and the main ones are the chest, back, shoulders, abs, upper and lower limbs. In addition to the main muscles, auxiliary muscles work during training.

In the case of working out the back muscles, the shoulder girdle is additionally involved. During exercise, you need to combine several muscle systems. Specialists, developing training complexes, try to include one main muscle and one additional muscle in their work. So, for example, if the back is being worked out, then the biceps are additionally involved.

If you need to pump up the back and biceps, then the training process begins with the large muscles, and the load on the small ones initially will not give the desired result. That is why it is believed that it is not recommended to train all large muscle groups on one day.

But if the back and chest are being worked out, then two groups are loaded, but the first is chest. In the human body, 3 large muscle groups are actively working: chest, back, legs. During training, they are supplemented with small muscles: deltas - shoulders, biceps and triceps.

As a result, 3 main splits are released:

• back biceps;
• chest-triceps;
• legs and shoulders.

To achieve fast results, it is important to take into account the advice of experienced trainers:

Contraindications and possible harm

It is not difficult to reduce the shoulders of a girl by choosing the right complex. But you need to remember that there are a number of contraindications that should be considered before starting the training process.

There are a number of ailments for which it is not recommended to visit the gym:

• severe scoliosis;
• neoplasms;
• joint ligament disorders;
• spinal injury;
• condition after an injury and fracture;
• disorders of the psycho-emotional state;
• hypertension;
• chronic or acute ailments that have affected the digestive system.

People who have suffered a stroke or heart attack should start playing sports 2-3 years after recovery.

Main complex

Basic exercises will quickly and effectively help reduce the girl's shoulders.

Their list is huge, but as practice and numerous observations of coaches show, these are considered the most simple, accessible and effective. There are exercises for exercising only in the gym or at home.

Row in a sitting position of the upper block to the chest

This exercise is the basis for reducing shoulder volume. Its purpose is to tighten the muscles. During this exercise, the muscles of the back and delta should work. If you also use the biceps, then you will not be able to achieve the desired effect.

The execution algorithm consists of the following steps:

1. You need to grab the bar only with straight hands, not bend.
2. The arms act as hooks in this exercise. Only the forearms and broad muscles should work.
3. It should be taken such a position that it is the broad muscles that contract to the maximum.

Initially, you need to do 10-15 repetitions using a light weight, and then gradually increase the number of approaches and load weight.

Breeding dumbbells to the sides on outstretched arms

This exercise works your back and shoulder muscles as best as possible.

The execution algorithm consists of the following steps:

1. Take a standing position, feet are shoulder-width apart and slightly bent at the knees.
2. Tilt the body forward, bend your back slightly.
3. Take dumbbells in your hands.
4. While inhaling, take the dumbbells to the sides, while exhaling, return to their original position.

During this exercise, the back of the deltoid muscle works to the maximum. At the moment of bringing the shoulder blades together, the trapezius muscles of the back are activated.

You can perform this exercise at home in two versions: standing and lying on your stomach on a bench.

Vertical thrust

This is another exercise to help build your shoulders and back. Loads the trapezius muscles of the back, delta, shoulders and forearm to the maximum.

The algorithm is as follows:

1. The deadlift is performed in a standing position on the floor, the legs are shoulder-width apart, the back is straight, the bar is located in the hips, the grip is upper.
2. As you inhale, slowly raise the bar along the entire body to the chin. Raise your elbows to the maximum height.
3. Slowly, without jerking, return to the starting position by exhaling.

During the exercise, no sudden movements and stops, everything is as if in one breath.

Bench press standing

This exercise focuses on working out the middle delta beam.

Execution algorithm:

1. Take a standing position, feet shoulder-width apart.
2. Take the bar with a straight grip and pull it up to the level of the chest.
3. Raise the bar, exhaling at the end point.
4. Freeze for a couple of seconds.
5. Inhaling slowly, return the bar to its starting point - to chest level.

You should not initially take the maximum weight, it is better to gradually add the load, allowing the body to get used to it. The back should be slightly arched during the exercise. You can also do it with dumbbells.

Swing dumbbells in front of you

This exercise allows you to work out the front delta beam well.

It works like this:

1. Pick up dumbbells (initially, the weight should be 1-2 kg).
2. Stand up, put your feet shoulder-width apart, arms down.
3. The back is straight, dumbbells in the hands lie along the hips.
4. While exhaling, raise the dumbbells in front of you to eye level.
5. On inhalation, return to the starting position.

You should not raise the shells higher, since a large load goes on the joints. Be sure to make sure that your arms are slightly bent at the elbows and the elbows are directed strictly to the floor.

Reverse bench push-ups

This exercise requires 2 benches or 2 chairs. On one chair you need to put your hands - palms down, shoulder-width apart. Put your heels on the second chair. Taking a breath, slowly bend your elbows, lowering your pelvis down. As you exhale, you need to straighten your arms and take the starting position.

When lowering the body down, the elbows should not diverge to the sides, the angle of flexion of the elbows should be 90 °. Do not lower the housing too much, as you may get serious injury. Be sure to listen carefully to the sensations.

Working out the shoulder muscles on the butterfly simulator

You can reduce the girl's shoulders in the butterfly simulator.

The technique is as follows:

1. Initially, you need to adjust the simulator for yourself, so that your hands are brought exactly in front of the chest, exactly to the midline of the body.
2. The back is horizontal, there should be no slope.
3. Then you should sit comfortably on the bench of the simulator, your back is straight, your hands grab the special handles.
4. By contracting the chest muscles, you need to bring the 2 handles of the simulator together, stopping at the middle of the body.
5. Raising the arms should be done gently and smoothly, without jerking, otherwise you can easily get injured.

Perform all repetitions without pauses, and rest no more than 2 minutes between sets.

Push ups from the wall

This exercise can be done in two ways: with your arms wide or narrow. If the option with a wide stance is chosen, then the arms are placed shoulder-width apart, and if narrow - slightly narrower than shoulder width. A narrow arm position helps tighten flabby triceps. You can reduce the width of the back and make the girl's shoulders if you strictly follow all the rules for performing the exercise.

Algorithm of actions:

1. Stand facing the wall with your shoulders extended and your chin raised.
2. Step back from the wall 1 step.
3. Lean your hands on the surface, placing them strictly opposite the chest level.
4. Slowly bend your elbows until your head touches the wall.
5. Return to starting position.

Repeat the first time 10 times, and then add repetitions with each new workout.

Wide grip pull-up

This exercise is considered multi-joint and helps to effectively work the muscles of the back, biceps and forearm. This exercise is difficult for beginners and those with a lot of weight, but you can start doing it 3-5 times and increase the number of repetitions as the muscles prepare.

Execution algorithm:

1. grab the horizontal bar with a wide grip;
2. use the upper closed grip;
3. elbows should be fully extended;
4. relax the shoulder girdle to the maximum so that the broad muscles are stretched as much as possible;
5. bend your back a little;
6. straighten or cross your legs and slightly raise;
7. exhaling, slowly pull the body to the bar, bending your arms at the elbows;
8. the shoulder blades need to be brought together during movement, and elbows stretch to the sides;
9. at the top point, linger for a couple of seconds and slowly return to the starting position and start pulling up again without stopping.

Pull-up complex

Wide grip pull-ups can engage not only almost all of the shoulder muscles, but also the back. Exercises are more suitable for experienced athletes, and for beginners it is better to start training with pull-ups with a wide grip, reverse or parallel.

There are several options for pull-ups to reduce the volume of the shoulders and back:

1. You need to lie down on an incline bench and pick up a bodybar or just a lightweight bar. Hands are shoulder-width apart or slightly wider, palms are turned away from the body. Perform a pull to the body, trying to bring the shoulder blades together as best as possible.The elbows are pulled straight back during the traction. Return to starting point. When performing this exercise, the back muscles should work to the maximum.
2. Stand in a plank position, arms straight, arms at shoulder level. Bend one leg at the knee, pull it to the elbow, return to its original position, repeat with the other side. Continue to alternate legs. During this exercise, not only the buttocks and hips work, but also the latissimus dorsi.

Week schedule

It does not matter at all with which exercise to begin to reduce the volume of the arms and to do the back, the main thing is to start any training process with a warm-up, which will help warm up the muscles and prepare them for stress.

The first day of training may consist of the following exercises:

1. dumbbell bench press in a sitting position - 2 sets of 6 repetitions;
2. lifting dumbbells through the sides of a sitting position - 2 sets of 6 repetitions;
3. dumbbell pull to the chin - 2 to 6 times;
4. push-ups on chairs - 2 to 6 times.

At the end, there must be stretching, which will help the muscles recover faster after exertion. This complex can be used for workouts at home when you can't go to the gym. With each new workout, you can increase the number of repetitions or approaches, depending on whether the muscles are ready for more load.

The second day of training in the gym may include the following complex:

1. warm-up - 10-15 minutes;
2. bench press in a standing position - 2 sets of 5 repetitions;
3. work on the "butterfly" simulator - 2 x 6-8 times;
4. swings of dumbbells in front of the body - 2 to 6 times;
5. pull of the upper block to the chest - 2 x 6-8 times;
6. stretching - 10 min.

There should be a break of no more than 1 minute between approaches. With each new day of training, the number of approaches, repetitions and load weight can be increased. But all this is individual and depends on the fitness of the athlete.

The third day of training can consist of the following exercises:

1. cardio workout - 10 minutes;
2. after stretching - 2 sets and 5 repetitions of each exercise;
3. push-ups from the wall - 2 x 10 times;
4. thrust - 2 to 6 times.

After that, you can alternate exercises, correctly distributing the load. It is worth remembering that with each new exercise it should increase, not decrease, the muscles should be in good shape throughout the entire training process.

When to expect an effect

You can reduce the shoulders of a girl in just a couple of months. Provided that training will take place at least 3 times a week and each exercise will be strictly performed exactly.

The first real results, subject to all the rules, are observed after 4 weeks, and then they will become more pronounced. If you can't work out regularly in the gym, then there are a number of simple and effective exercises for exercising at home, allowing you not to skip workouts and improve results.

The back and shoulders are wide - this is a problem for a girl. It is not difficult to reduce their volume and remove sagging skin, the main thing is to follow all the recommendations and advice of experienced trainers. In order to achieve a greater and lasting result, it is advisable to also revise the diet, remove fatty and flour products from it and add more proteins.

Workout videos for girls with wide shoulders

A set of exercises for girls who have wide shoulders, but a narrow pelvis: