By effective muscle building involve at least 3 lessons per week while a balanced diet.Proper nutrition - it's presence in your daily diet sufficient amount of animal proteins, because they are the building blocks of muscles.This article will consider how to pump up his shoulders in the home.
shoulders are involved in all movements of the hands.Called the deltoid muscle of the arm or the delta, it is in the course of its fibers is divided into three areas - front, middle (side) and back.Delta is triangular in shape and resembles the corresponding letter of the Greek alphabet.If you are at the initial stage, you will approach the physical training with heavy weights, because the delta "likes" good cargo.
How to build shoulders at home?Very simple.There are several ways - it exercises with dumbbells, barbells or on the bar.The basic exercises to increase strength and muscle mass delta - is different presses upwards.
How to build shoulders dumbbell?Exercises with dumbbells on Delta a lot, but I want to introduce the most effective set of exercises on the shoulders, which consists of only three exercises.
Exercise №1 - Bench sitting up.During its implementation need to dilute elbows to the sides, with the forearms should be strictly vertical position with the arms with dumbbells need to straighten up.First you need to perform at least two or three sets with light weight to warm up, followed by another two ways (8-10) with a maximum load.The break between sets - 2 minutes.
Exercise №2 - Alternate podymanie dumbbells in front of you.Dumbbells alternately raised to eye level and also turns omitted.When lifting do not need jerks work to do by hand strength.Hands should be kept almost straight, bend your elbows can be only a few degrees.Perform two or three sets (8-10), the break should not exceed 2 minutes.
Exercise №3 - Wiring dumbbells in hand while standing.This exercise requires a dilution hand just in hand, with the need to raise the dumbbells slightly above shoulder level.Elbows bent a few degrees, lift the arms horizontally, try to pull the little finger above.Perform three sets with a minimum number of repetitions.
For this program to work three or four times during the week.Do these exercises in front of a mirror to correct their technique.In order to gaining muscle mass and become stronger, you need to gradually increase the weight of the dumbbell.
How to build shoulders at home with the help of the bar?If you have a home bar, it is also perfect for building deltoids like a dumbbell.In this case, we recommend the following exercises: bench press the bar because of the head while sitting on a special bench (with emphasis to the back) and the same mode of the chest.
How to build shoulders at home using a horizontal bar?If you have a house there is also a horizontal bar, and then he will be an excellent assistant, since it exercises are the main base for the upper body.They drive the multiple muscle groups.When pulling on the bar of the delta assume the role of "ancillary" muscle, because in addition to working shoulder arms and back.For the delta effectively pulling up the average direct and partial grip tightening.
before exercise to warm up these muscles is perfect exercise that is quick shrug.
if improperly performed exercises for the majority of the delta can result in serious injury to the muscles.The most traumatic considered bench standing or sitting bench and dumbbells in hand wiring.To eliminate the injury, it is necessary to engage with the working balance, observe the proper technique and pre-warm-up.Therefore, the transition to more serious weight technique it is necessary to work.
