Open dresses and blouses, swimsuits, T-shirts and tops: there are many reasons to bare your shoulders. But sometimes you don’t want to do this because you are not happy with the appearance. First of all, you shouldn’t be too hard on yourself; Broad shoulders are no reason to hide behind clothes. Secondly, your shoulders can be reduced and narrowed, you just need to choose the right training.
What will we tell you about:
trainer with 19 years of experience, mentor at the Evotren fitness school
“One of the objectives of training in the gym can be to correct the proportions of the figure. Reducing the waist is often requested and one of the points of correction is to increase the proportions of the back and shoulders. But what to do if, on the contrary, you want your shoulders to be narrower and not wider?
What can affect shoulder width?
There are three main reasons for broad shoulders in women, each of which requires a different approach. But first, let’s look at them in more detail.
Genetics. Sometimes it happens that women’s shoulders are much wider than their hips due to their bone structure. The peculiarity here is that the person himself cannot influence the reduction of this zone. Unfortunately, bone structure cannot be changed with training.Overtraining. Long hours of gym, exercises and dumbbells sometimes end with the sudden realization that you have overdone it. If you work with exercises for the back muscles (latissimus, trapezius), deltoids, triceps for hypertrophy (increase), their proportions may change and visually your shoulders will appear wider.Fat and bloating. In most cases, this option applies to those who have not exercised for a long time and have led a sedentary lifestyle. Lack of load causes stagnation and extra kilos, even on the shoulders. And here, as in the previous paragraph, everything is in your hands.
Photo: istockphoto.com / SrdjanPav
How to make your shoulders smaller?
Let’s go in order. If your shoulders are wide genetic trait, you should pay special attention to lower body training. By creating volume in the hip area, you will be able to visually align your pelvis and shoulders, while your waist will appear narrower.
Another tip is to choose the right clothes. On the Internet you can find thousands of suitable looks, for example, a V-neckline and wide pants will highlight all your advantages and correct your silhouette.
In case of large amount of muscle mass In the shoulders, intense exercises in the upper part of the body should be avoided. Give preference to loads with lighter weights, perform functional exercises with your own weight, experiment with TRX loops or Animal Flow direction.
Follow the link to read more about the management of Animal Gymnastic:
Repeating movements behind animals helps you lose weight. How does it work
Also improve the mobility of the joints of the shoulder girdle with the help of special gymnastics. When training, pay more attention to your lower body. Do not exercise to failure and reduce the total volume of load on the triceps, latissimus dorsi and deltoid muscles. It is better to exclude for a while:
pull-ups; push-ups; pull-downs; Barbell or dumbbell press overhead to the sides with heavy weight to failure or before failure.
if you are worried swelling or fat deposits in the upper body, it is important to understand that it will not be possible to lose weight specifically. You need to normalize your diet, reduce the amount of sweets and starchy foods. Choose vegetables, whole grains, and lean meats. Start doing cardio exercises for half an hour a day. If you are overweight, you can start by walking briskly, climbing stairs, or riding a stationary bike.
MFR upper body training is ready for you:
How to relieve tension in the muscles of the arms and shoulder girdle? 7 effective exercises with an MFR ball
As for training, you will have to work on the mobility of the thoracic region, the shoulder joints, the mobility of the shoulder blades and perform the myofascial release (MFR) of the triceps, deltoids, pectoral muscles and latissimus dorsi. Additionally, it is important to pay attention to your posture. This will also help to visually reduce the width of your shoulders and create a more harmonious appearance. Gradually begin to introduce stability training and include exercises with light weights:
iron; knee push-ups; dumbbell/barbell press; dumbbell upright block row;
Photo: istockphoto.com / Surgeon
What exercises should I do?
Depending on the cause of the too wide shoulders, the approach to the exercise will be different. We have selected five exercises that will improve mobility and blood circulation in this area. They will help create tone and give this area a more sophisticated look.
Shoulder rotation
Execution technique
Stand straight, feet hip-width apart. Straighten your shoulders, stretch your arms down, you can bend your elbows a little, trying not to move your arms, perform a circular backward rotation at the shoulder joint. the direction of rotation.
Photo: istockphoto.com/stockbusters
arm swings
Execution technique
Stand straight, feet hip-width apart. Straighten your shoulders, stretch your arms to the sides, trying not to move your arms, turn the shoulder joint back so that the shoulder blades come together. At the same time, turn your palm so that it points up. Repeat the movement, changing the direction of rotation. The palm now turns downward and the shoulder blades separate.
Photo: istockphoto.com/Livio Barreto
“Boat”
Execution technique
Lie face down and stretch your arms forward, palms facing down, inhale, lift your chest off the floor and reach into your arms. To make it more difficult, you can also lift your legs off the ground. As you exhale, move your arms to your sides, bringing your fingers toward your heels. Then bring your arms forward, lower yourself and relax.
Photo: istockphoto.com / Obradovic
Hyperextension
Execution technique
Lie face down. Place your hands behind your head or bend them at the elbow and position them so that your shoulders are perpendicular to your body. As you inhale, push off the floor and lift your chest. Keep your feet on the ground. As you exhale, gently lower yourself onto the mat.
Photo: istockphoto.com / Platform
Traction
Execution technique
Stand straight, feet hip-width apart. Stretch your shoulders, stretch your arms up, fix them above your head. Stretch your arms up as you inhale, tilt to the right, continue stretching your palms up and your body behind your hands. to the initial position. Repeat the tilt in the other direction.
Photo: istockphoto.com / Panuwat Dangsungnoen
Remember that beauty is, above all, an internal feeling of confidence and harmony with yourself. What you consider a flaw can become not only your highlight, but also your main decoration. Love yourself and take care of your body.
Training to create elegant relief of arms and back:
Slight Relief and Tight Skin: The Most Effective Arm Exercises for Girls
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