Exercises on the delta. Broad shoulders. Body-building
Are you looking for exercises to the rear deltas? You can not find techniques that will help develop large shoulder muscles?
This article will discuss how to develop and pump broad shoulders, and also describes the different ways and the most effective exercises.
What is the structure of the shoulder muscles?
First you need to understand the structure of the muscles in order to understand what you need to do exercises on the delta during training.
The shoulder joint is a complex element of the musculoskeletal system that is easily damaged. Therefore, training should be performed in such a way that the risk of injury to it was at a minimum.
The delta, the shoulder muscle, can be anterior, lateral, and posterior. That is, the shoulder muscles consist of three beams.
Front are responsible for raising hands up. We need the lateral (or middle) tufts in order to be able to spread our arms to the sides. The rear, in turn, take part in the abduction of the hands behind the back.
In the process of vital activity for weightlifting, the upper delta is mainly used, which determines its superiority in development over the remaining beams. Side beams can be trained by performing exercises in the middle deltas. Similarly, the rear bundles of the shoulder muscles are studied.
Training should be selected depending on the desired result.
Strongmen, weightlifters do not see the need to perform exercises on the delta, which involve only the side and rear beams. It is understandable, because when lifting weights, they almost do not take part.
Therefore, training on the development of the deltoid muscles for the purpose of increasing the power indices excludes any exercises on the rear deltas. Medium beams are also not particularly important for strongmen.
In turn, bodybuilders pay a lot of attention, performing exercises on the delta, middle and rear beams. What is the reason? They allow you to visually expand and make a more aesthetic figure, which is one of the main criteria for assessing an athlete at competitions at various levels.
Due to the fact that trainings to increase strength and volume are different, this article presents two different complexes,which contain different exercises on the delta. Using them in your workouts, you can develop and build up the muscles of the shoulders.
The trainings described below include proven exercises. For beginners, it is recommended to first consult with a trainer and learn the correct technique for their implementation.
How to start training on the deltoid muscles?
We can not argue with the fact that before any training you need to warm up carefully and carry out good exercises. There are novice athletes who do not consider this stage important in training.
But warming up is the most important key element, since its results will determine how effectively the delta will work. The muscle must be prepared for the loads. If you want to develop and go up, then be sure to work through your joints and muscles, warm up so that sweat appears in the first 5-10 minutes.
If you think that hard warm-up can take away strength, and you can not do the exercise to the fullest, then you are mistaken. On the contrary, the better the muscle is developed in the process of warming up, the more efficient it becomes.And this will allow to set new records without the risk of injury, avoiding sprains of joints or ligaments.
So, let's warm up. Some people prefer to use the body from top to bottom, while others prefer the opposite. Do as it suits you best.
Starting position: we stand exactly, hands on the belt, legs are shoulder-width apart. We start alternately tilting the head back and forth and left-right. Do this 10 times on each side. Then go to circular motions. First one way, then the other. It will be enough to make the same number of rotations 5 times clockwise and in the opposite direction.
Then we knead the shoulder joints. Rotate both hands first forward, then back. Swing to the side. So warm up for 2-3 minutes.
Warming up your back and lower back is very important before heavy exercise. Put your hands on the case. Rotate the pelvis clockwise 10 times. Then a number of times in the opposite direction. While in the same position, try to lean forward as far as possible, then back, left and right. Do this until you feel how the waist warms up.
Go to the warm-up legs.Press your legs together and place your hands on your kneecaps. Begin to make circular motions with your knees, which should rotate simultaneously in the same direction. Then spread your legs wider than your shoulders and squat deep to pull the ligaments. Then you can do 10-15 regular squats.
Sit on the bench. Take the sock of your left foot with your right hand and rotate it one way or the other. It will be enough for 5 movements in a clockwise direction and the same amount in the opposite direction. Repeat this with the other leg.
Shoulder Exercise Program for Strength
Such a program includes exercises in the front delta. First you need to perform an army bench press.
It can be performed only with heated back muscles, as it creates a sufficiently large load on the spine and lower back.
In order to protect yourself, always wear an athletic belt and tighten it tightly.
Put your legs either shoulder-width apart or a bit narrower, but then you need to push one of them forward for balance. It is necessary to stand exactly, without hunching.
The barbell must be put on the chest. Further on the exhale, squeeze the barbell up, stand in that position for a second.On the inhale, lower it and return to the starting position. Take a few more breaths, then repeat the steps.
Start with 10 repetitions. Gradually increase the weight of the barbell so that the last approach can be performed 5-6 times. Just make 4-5 sets.
This exercise is quite simple in terms of technology. But the more you have working weights, the higher the likelihood that the technique can deteriorate. This should not be allowed, since improper performance can cause injuries to the shoulders or back, given the high load on these parts of the body.
To perform the second exercise, you will need two weights of the same weight. It is desirable to have available either collapsible shells, or several pairs of different weights (8, 16, 24 kg).
Exercise is basic for weight-lifting and is called: push weights.
Become more comfortable, take both weights with different hands and throw them on your chest without opening your wrist. In this case, the hands should be kept to the chest, and the palms should look at each other.
Despite all the apparent simplicity, many push weights perform incorrectly.
The first movement is a small squat, then on the rise push the weights up simultaneously with both hands. In the process of straightening your arms, sit down again.Once your arms are fully extended, straighten your legs. Lock for a few seconds and lower the weights back onto the chest.
This exercise in addition to the development of the shoulders can increase your muscular endurance. If there is shortness of breath, then increase the intervals between shocks. Be sure to push the weights with a tightened belt to reduce the load on the lower back.
Push weights need to be done in 3-4 sets of 10-15 times.
These two exercises will be enough to significantly improve the strength performance in a fairly short time.
Bodybuilding Shoulder Exercise Program
Unlike the previous program, this one contains more than exercises on the front delta. It involves the work and other bundles.
In addition, training implies a predominant amount of isolation exercises.
First of all, you need to heat up all the beams as much as possible so that the rest of the exercises have more effect. For this two dumbbells weighing 10-12 kg are perfect.
Take them in two hands and stand straight, feet shoulder-width apart. Sequentially, lift the dumbbells in front of you to the level of the head 5 times in turn. Then at the same time with both hands, perform 5 sweeps to the side, bringing the dumbbells to shoulder level. Then bend the body to parallel to the floor.Bring your elbows out and perform a swing up in a similar way, engaging the back bundles of your shoulder muscles.
Dumbbell bench press sitting
This exercise is worth doing the very first. Sit on a horizontal bench. To reduce the load on the spine, it is recommended to carry it out, leaning on the back of the bench at an angle of slightly less than 90 degrees. For safety net you can wear an athletic belt.
Place your feet comfortably on the floor so that there is a feeling of absolute balance. Take dumbbells, raise them to shoulder level so that your palms are looking up. In such a starting position, sports equipment may touch your shoulders slightly.
On the exhale, squeeze the dumbbells up, straightening his arms. Lock for 1 second and lower them to ear level. Then lift the dumbbells up again. And so the first approach, perform on 12-15 repetitions. You should not try to lift the biggest dumbbells in the hall.
Gradually increase the weight of the dumbbells and make 3-4 approaches. The last approach needs to be made a superset, having completed 8-10 presses with a large weight, quickly, without rest, take dumbbells 25% lighter and perform the maximum number of times that you can.
Dumbbell lifts in front of you standing
Stand with your feet shoulder-width apart. Alternately lift the dumbbells up to eye level or slightly higher. At the time of lowering the hand down, try to resist the effects of gravity and strain your antagonist muscles, holding the dumbbell in the air.
Perform 3-4 approaches 10-15 times. Make the latter approach a superset, similar to the previous exercise.
Dumbbell set apart
Considering the exercises on the middle delta, we note that the most effective, perhaps, is the layout of the dumbbells to the side.
The initial position is the same as in the previous exercise, but the elbows should be slightly pulled out. Start at the same time with both hands to spread your arms to the sides, bringing them to shoulder level. In this case, the elbows should always be higher than the rest of the arm.
It is best to perform this exercise with a trisset, that is, one approach consists of three. For example, perform 8 sweeps with a weight of 12 kg, then without rest, make 8 sweeps with dumbbells of 10 kg each and, also without rest, 6-8 sweeps with a weight of 6 kg.
Do this 3-4 approaches.
We swing back deltas in a butterfly simulator
This exercise effectively develops the back bundles of the shoulder muscles. Sit down facing the machine. Adjust the handles so that they are at the level of your deltas.Grasp them and start to pull your arms back.
Perform 3-4 approaches 12-15 times.
There are other exercises on the middle deltas, but this is both simple and effective.
Exercise regularly and achieve the desired results.
Delta - shoulder muscle, which requires special attention during training. Remember that the shoulder joint is very easy to injure.
You need to make a training plan and strictly follow it. Whatever you use effective exercises, the goal will not be achieved without regular exercises. So try to always find time for training, and you will be able to pump up the shoulders that you want.