In today's world, a person does not always have the opportunity to go to the gym.But if he wants to be strong, healthy and have a well-developed muscles, he is quite capable to do the necessary exercises at home.As beginners often interested in the question of how to pump up his shoulders the house, the conversation in the article will focus on the development of this part of the body.
Indeed, beautiful shoulders make a figure not only attractive, but also more sophisticated.And it's not only men but also women.Together with a thin waist and beautiful thighs clearly defined shoulders give the female figure finesse and grace.
What is "deltoids»
Modern techniques offer a variety of exercises for the shoulder girdle.Therefore, in order to choose the best of them, you need to understand the principle of this muscle group.
basis of the shoulder girdle are the deltoids.In the gym they are often referred to simply as "Delta" or "deltoids."Well developed, they will decorate any muscles.
These muscles are responsible for all the heavy lifting from the bottom up.Accordingly, on the same principle and are constructed exercises for deltas.Consider those who require household sports equipment - weights, dumbbells or barbells.Therefore, if you are wondering how to pump up his shoulders the house, do you wish to prepare for classes and get to the mezzanine or purchased at a sporting goods store at least dumbbells.
Bench barbell up
First and foremost an exercise to pump deltoids - bench sitting.Place a barbell behind your head so that the neck touched the back of the head.Or place the dumbbell on his shoulders.Start-up mode.The body when it should be smooth, work should only hand.
While pressing the bar, slowly lower it down and run at a pace of 10-12 repetitions.And start classes with a better approach, one to two weeks to go to two sets of 12 repetitions, and a month later - on three.It should also be borne in mind that the professionals do in one workout from five to seven approaches.
This exercise allows us to understand how to pump up his shoulders at home - namely, their middle part.Also, it has a secondary effect on the triceps and trapezius muscle, which serves as a transition from the muscle to the back of the neck muscles.And if you are not pressing the bar from the back of the head and the breast, the more stress will have front delts.In addition, the front of the deltoids well pumped usual zhimom rods lying.
thrust rod to the chin
There is another very effective exercise with a barbell.It is called "standing thrust his chin."You need to take the middle of the neck so that the distance between the hands was no more than one hand.Back at the same time keep straight.
begins to raise the bar up along the body until the stop - chin up, and if possible, even to the tip of the nose.This exercise builds all deltoids and trapezius muscles, and has a good effect on the biceps and forearms.
exercises with dumbbells
Especially popular are the exercises for the muscles of the shoulders, carried out using dumbbells.Be straight, holding dumbbells in the hands of the rectified at the bottom of the hips.Raise them without bending your elbows straight ahead and slowly lower.This exercise circulates the front deltoids head.If
from the same position to breed hands apart, the greater the effects of the medium will undergo deltoids.In addition, using dumbbells can be a good idea to pump head rear deltoids.
You need to lean forward, his arms perpendicular to the floor down and start wiring in different directions.It should try to do the exercise so that the blades sought to touch each other.
In this article, we discussed how to pump up his shoulders homes newcomer.These exercises will be enough to have a few months your figure more attractive body - strong, but you do get a fresh supply of energy and confidence.
