For your deltoid muscleadmin
The deltoid muscle participates not only in the flexion and extension of the shoulder, but also participates in the removal of the arms to the side, forms the outer contour of the shoulder. With a heat with a heat for readers, we recommend a complex for deltas. But first, a few words about the deltoid muscle.
A few words about deltas:
In the process of training, you must give, first of all, the result. The muscle by the end of training should literally petrify and refuse. Can not you move your hand after that? – means, well worked. And who is ready to go up the stairs to 30,40,50 .. repeats ?! Is there a strong spirit here ?!
You should aim for the pumping effect. Do not repeat, just to do, feel the muscles. You can additionally perform 2-3 approaches to finish the muscle and feel the pump.
And always aim at the moment of peak muscle contraction, prolong this moment, making a stop at the upper point of the amplitude. After all, in this position you will work the muscle deeply, and all muscle fibers will have time to feel the weight.
Champions say that 12 repetitions per approach is still far from the work to which one should strive. The main guide should be your sensations in the training process, so you will understand if you need to make a couple more unplanned approaches.
Stop chasing after a lot of weight, this is bodybuilding! Set other goals for yourself, and weight is not a priority.For individual exercises, you will need a completely ridiculous weight, but this does not mean that there will be no work.
Only those who work not thoughtlessly will succeed in working on deltas. Mind mentally the work of deltas, for the influx of blood, for how the muscle stains. This is the only way you will achieve maximum pumping.
They say that the level of strength depends on our genes. But not the volume of our muscles. Pumping, pumping, and once again pumping! And the muscle will definitely start to grow.
Tip of the day: trust, but check. We take a course to work deltas and wait for the results.
Complex for deltoid muscles:
- Press the dumbbells in the sitting position.
At the start, we take a position sitting on a gym bench, placing emphasis on the feet. Dumbbells hold a direct grip and in the starting position, raise your arms, bending them in the elbow (while keeping the elbows strictly parallel to the floor), and we keep the dumbbells in line.
We press the dumbbells to the top, without hitting one against the other, straightening the arms at the elbow.
For better pumping, in the starting position, we return the dumbbells with a slow movement.
- Lifting dumbbells out of the sitting position.
At the start, we also take the position sitting on the gym bench, placing emphasis on the feet. Keep your hands straight, dumbbells at your hips.
From this position, we raise our hands parallel to the floor. Do not lift your hands high! At the top, make a stop, then return the dumbbells to their original position.
Tip: Choose a dumbbell by weight is not too heavy so that at the top of the amplitude you can make a clear stop.
And do not shake the body at the time of raising dumbbells.
- Raising hands with blocks, in the slope.
We become between the blocks, make a slope and hold the handles of blocks crosswise. We perform the breeding of hands. At the upper point of the amplitude, we stop, then we must return to the starting position.
This exercise should help you to work the back beam of deltas. You just have to feel it.
- Dilutions of hands with the help of blocks, in a standing position.
At the start, we also stand between blocks, we hold the handle of the blocks in front of each other.
The movement of the hands in this exercise is identical to lifting dumbbells out of the sitting position. We also raise our hands and stop at the moment when our hands are parallel to the floor. The only difference is that when working with blocks, the ropes are crossed.
Slowly return to the starting position. Considering that this is the last exercise in the complex, we try to feel the work of the deltoid muscles as much as possible.