Women's strength training is undeniably different from men's. Probably, many girls will be interested in getting to know the Lena Johansen complex. Lena was born into a sports family. According to the girl herself, the fact that her mother was engaged in bodybuilding played a decisive role in her later life. Lena is a well-known person in the field of fitness. Surely girls will be interested to know about her shoulder workouts in women's bodybuilding.
Lena Johansen Shoulder Training Program
Now we will tell you in detail about the exercises that Lena uses to develop the shoulders.
Seated Dumbbell Press
Lena admits that she does not really like any pressing movements. At the same time, they must be fulfilled due to their high efficiency. When performing a bench press, all delta departments are involved in the work.
When performing the movement, Lena uses a bench with a back, and the grip - palms forward. The trajectory of movement is vertical and at the same time it is necessary to ensure that the sports equipment did not touch in the extreme upper position. Also, do not fully straighten the arm, so as not to load the elbow joint. The negative phase of the exercise should be fully controlled, and the dumbbells are lowered to shoulder level.
Lifting dumbbells in front of you
Lena performs this movement as part of a combined set along with breeding. Note that the girl does not use the traditional type of grip, but places sports equipment in an upright position. This allows the deltas to be loaded to a greater extent.
Most often, when performing dilutions, dumbbells are located on the sides of the body, however Lena prefers an individual style and sports equipment are located in front of the body. On inhalation, a movement begins, which continues until the hands are slightly above parallel with the ground. As you exhale, the sports equipment descend. At the same time, in the extreme upper position, the trajectories of the hand turn slightly downward, which makes it possible to increase the load on the middle section of the deltas.
Bent-over dumbbell breeding
It is important to be in a stable position while doing this exercise. The lower back should be bent almost at right angles, and the knee joints should be slightly bent. To increase the load on the muscles of the shoulders, it is necessary to strain isometrically, the sports equipment are located in front of you. Hands are spread horizontally with the ground, after which it is necessary to pause. Then slowly return to the starting position. It is very important to perform all movements under control and at a low pace. When mastering the technique of performing the movement, you need to use small weights.
Lena Johansen Shoulder Training Tips
Lena is confident that the combined approaches are very effective in developing muscles. If someone does not know that this training method involves the combination of two movements that connect the same muscle to work. The pause between exercises should be kept to a minimum, and best of all, if it is absent.
Despite the fact that today we talked only about exercises with dumbbells, it is no less effective to use simulators for this. This allows you to focus exclusively on the exercise and eliminates the need to maintain the trajectory of the shells. It is very useful to use blocks for the development of deltas. Before the start of the competition, Lena reduces the number of approaches and repetitions in all exercises to develop the shoulders. In addition, working weights are reduced. Let's say a few words about Lena's split. The girl is sure that it depends only on the athlete herself what will be united in him. Lena herself uses the following scheme:
- Day 1 - leg training;
- Day 2 - Triceps, Shoulders and Chest Training;
- Day 3 - work on the back muscles and biceps.
We also note the fact that Lena does not have a certain day off from classes. It all depends on the tasks facing her. If there is time until the end of the lesson and there is still strength, then exercises can be performed to develop the press.
Present in Lena's training program and cardio exercises. They are performed only in the morning before meals, and the duration of aerobic training is 45 minutes. Before the competition, an evening cardio session lasting half an hour is also added.
Shoulder training Ekaterina Usmanova in this video: