main visual feature of the athlete are mighty shoulders, stands out against the background of a narrow waist.Shoulder width determined by the shape of the skeleton, which is defined genetically.What to do if the birth was not lucky with the width of the core?There is a way - to develop the delta.
Delta - muscles that are on the surface of the shoulder and shaped like a triangle, or the Greek letter "delta", why, and got its name.This group of muscles involved in playing back of hands, lifting them to the sides and upwards.Well-developed delta not only give the appearance of broad shoulders and give them a beautiful embossed shape, but also strengthen the ligaments and stabilize the shoulder joints, which in bodybuilding comes great stress, often resulting in injury.
Although the delta muscles respond well to stress, their training is considered to be difficult and long.The fact that the deltoid muscle consists of three beams (front, middle, back), each of which requires a full load, but exercises which would affect all parts do not exist.Typically, athletes, fans left rear beams nedotrenirovannymi as exercises for those deltoids on complex technology, and non-professionals often do them wrong.Furthermore, unlike the front and middle and rear head hardly loaded during the elaboration of other muscle groups.
start training, you need to know that the delta - the muscles, most of the exercises for which traumatic, so no warm-up is necessary.It is important to closely monitor the implementation of the technique to prevent shoulder injuries.To prevent back injuries need to get a weightlifting belt.It should be noted that the pumping in the Delta works include pecs and, conversely, the design involves the chest and deltoid.This means that you need to plan lessons, so as not to overtrain certain muscles.
Delta - muscles that are recommended to pump twice a week, alternating between the different systems.One set - strength training, the other - light in weight, but a large number of repetitions and approaches.Periodically change the types of exercises and sequence of their execution.Many professionals trained individual bundles with the pectoral muscles.It is preferable to begin lessons with exercises for the chest, and then move on to warmed deltas.
There is the classic rule, which states that the training delta begins with a complex exercise involving a lot of muscle in the job, and ends - just where the muscles involved is small.This is due to the fact that the athlete is relaxed and able to work with great weight and load at the same time a lot of muscle.Therefore elaborate deltas need to start with basic exercises, and isolating finish.
The optimal mode - three sets of ten repetitions.The weight of the weights must be chosen so that the last repetition in each set was carried to the limit.You need not set a fixed time for a break between sets - you can proceed to the next immediately after the restoration of breathing and cessation of pain.Each of the new approach should be to reduce the weight by ten percent.
Most experienced athletes believed that presses with dumbbells and barbells - the best exercises for the deltoids.Here are some of the most popular and effective exercises for different beams.
Bleeding rear beam
first study recommended a massive and "difficult" rear beam, which requires a lot of energy.
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thrust rod wide grip in the slope.Bent knees to put wider than shoulders, tilt the body forward slightly above the horizontal, the back bend, grip and a half times wider than shoulders.When moving up elbows, wrist and shoulder joints are in the same plane.
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Breeding dumbbells standing in the slope.Rack as in the previous exercise in lowered his hands, turned to each other palms, heavy dumbbell.To make the upward movement in the plane of the shoulder joint, bending at the elbows.Brush the outside edges turn ninety degrees.The work included the shoulders and forearms.The movement to be performed rapidly and with maximum lift.The final phase of the movement - the elbows pulled back, the angle of the elbow more than ninety degrees, muscle contraction rear beam can be easily seen.
Bleeding average beam
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Link to the chin.Standing straight, bend your back a little bit in the back, chest out, shoulders straighten, take the narrow neck of the bar top (about 35 cm) grip, arms straight, neck is on the hips.Breeding elbows and lead them straight up.Work should elbows, but not the forearms and shoulders.Grif rod moves vertically along the body from the hips to the chin.The upper phase - raise your elbows as high as possible (above the shoulders), the hands at the top - above the horizontal thirty degrees.Then slowly return to starting position.Is slow, strictly follow the equipment.
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Lifting dumbbells to the sides of the head.Stand straight, feet shoulder-width apart to put the hands with dumbbells slightly bent and palms turned to the hips.Hands raised through the sides of the head.On hand at shoulder level when moving a bit is set in the shoulder joint, and in the highest position the palm facing forward.Slowly return to the starting position, with your elbows bent not.Perform at a moderate pace.
Bleeding front beam
most easily read the front of the delta, because they are loaded with practically all the exercises for this group.It is important to avoid overloading the front deltoids.Should be included in the program of no more than two isolated exercises that should be replaced periodically.
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Bench Arnold for the front and middle beams.Sitting on a bench, his back firmly against the back, knees bent at a right angle legs feet pressed to the floor.Dumbbells in the hands bent at the neck, elbows are in the plane of the body, palms facing the torso.Squeeze the dumbbell up to the full extension of the elbows, at the top of the palm beginning to unfold, and the highest point of looking ahead.
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Bench rod standing for the front and middle delta.Stand straight, rod in the hands of the upper grip slightly wider than shoulder width, feet parallel to each other on the shoulders, neck thighs concerns.Legs slightly bent at the knees, one leg slightly pushed forward.Starting position - to raise the bar on the chest, palms facing the ceiling, chest out, bend the waist.Squeeze the barbell up, arms fully straighten, to stay at the top, straining the delta.Then lower the bar to your chest.
