The main visual sign of the athlete is the powerful shoulders, which stand out from the narrow waist. The width of the shoulders is determined by the shape of the skeleton, which is set genetically. What to do if from birth no luck with the width of the skeleton? There is a way out - to develop deltas.
Deltas - muscles located on the surface of the shoulder and in shape resembling a triangle or the Greek letter "delta", which is why they got their name. This muscle group is involved in bringing the arms back, lifting them to the sides and up. Well-developed deltas not only create the appearance of broad shoulders and give them beautiful embossed outlines, but also strengthen the ligaments and stabilize the shoulder joints, which are heavily loaded in bodybuilding, often leading to injuries.
Although deltas and muscles respond well to stress, their training is considered a difficult and long-term affair. The fact is that the deltoid muscle consists of three bundles (front, middle, back), each of which requires a full load, but exercises that would affect all parts do not exist. Usually amateur athletes leave the back bunches untrained, because the exercises for these deltoids are complex in technique, and lay people often do them wrong. In addition, unlike the front and middle, the rear heads are practically not loaded during the study of other muscle groups.
Before starting training, you need to know that deltas are muscles, most of the exercises for which are traumatic, so you can’t do without a warm-up. It is important to carefully monitor the performance technique to avoid shoulder injuries. To prevent damage to the back, it is necessary to acquire a weightlifting belt. It should be said that when pumping the delta, the pectoral muscles are included in the work, and, conversely, the development of the chest also involves the deltoid muscles. This means that you need to plan your classes correctly so as not to over-train certain muscles.
Deltas are muscles that are recommended to be pumped twice a week, alternating between different complexes. One complex is strength training, the other is light weight, but a greater number of repetitions and approaches. The types of exercises and the sequence of their execution should be periodically changed. Many professionals train individual bundles along with the pectoral muscles. It is preferable to start classes with exercises for the chest, and then move on to the warmed deltas.
There is a classic rule that states that the training of deltas begins with more complex exercises involving a lot of muscles, and ends with simple ones, where there are few muscles involved. This is due to the fact that an athlete with fresh forces is able to work with great weight and load a lot of muscles at the same time. Therefore, the study of deltas must begin with basic exercises, and end with isolating ones.
The optimal mode is three sets of ten repetitions. In this case, the weight of the weights must be selected so that the last repetition in each approach is performed at the limit of possibilities. It is not necessary to set a time-fixed break between sets - you can proceed to the next immediately after restoring breathing and stopping the pain. Each new approach should reduce weight by ten percent.
Most experienced athletes believe that dumbbell and barbell presses are the best exercises for the deltoid muscles. Here are some of the most popular and effective exercises for different bundles.
Bleeding
The first is recommended to work out a massive and "difficult" rear beam, requiring large energy costs.
Wide grip rod tilt. Put the legs bent at the knees wider than the shoulders, tilt the body forward slightly higher than the horizontal, bend the back, grip one and a half times wider than the shoulders. When moving upwards, the elbows, hands and shoulder joints are in the same plane.
Breeding dumbbells standing in an incline. Stand, as in the previous exercise, in lowered arms, turned towards each other with palms, heavy dumbbells. Make upward movements in the plane of the joints of the shoulders, while bending the elbows. The brushes rotate outward ninety degrees. The work includes shoulders and forearms. The movement must be performed abruptly and with maximum lift. The final phase of movement - the elbows are laid back, the angle of the elbow joint is more than ninety degrees, the contracted muscles of the posterior bundle are clearly visible.
Medium beam pumping
Craving for the chin. Standing straight, bend your back a little in the lower back, chest forward, straighten your shoulders, take the bar neck with the upper narrow (about 35 cm) grip, arms straight, the bar is on the hips. Raise your elbows and lead them vertically up. Elbows should work, but not the forearms and shoulders. The barbell bar moves vertically along the body from the hips to the chin. The upper phase - raise your elbows as high as possible (above the shoulders), arms in the upper part - thirty degrees above the horizontal. Then gradually return to the starting position. Perform slowly, strictly follow the technique.
Lifting dumbbells through the sides above the head. Stand straight, put your feet shoulder-width apart, arms with dumbbells slightly bent at the elbows and turned palms to the hips. Raise your arms through the sides above your head. At shoulder level, the arms turn slightly in the joint of the shoulder during movement and in the highest position the palms look forward. Slowly return to the starting position, while not bending the arms at the elbows. Perform at a moderate pace.
Bleeding the front beam
The front deltas are considered the lightest, since they are loaded with almost all exercises for this group. It is important to prevent overloading of the front deltoids. No more than two isolated exercises should be included in the program, which should be periodically changed.
Arnold bench press for front and middle beams. Sitting on a bench, the back is firmly pressed to the back, legs bent at the right angle with the feet pressed to the floor. Dumbbells in bent arms at neck level, elbows in the plane of the body, palms turned to the body. Squeeze the dumbbells up until the elbows are fully extended, at the top of the head, the palms begin to unfold and look forward at the highest point.
Stand press for front and middle deltas. Stand straight, the barbell in the hands with the upper grip is slightly wider than the shoulders, feet parallel to each other at shoulder level, the bar is touching the hips. Feet slightly bent at the knees, one leg slightly extended forward. Starting position - lift the barbell to the chest, palms turned to the ceiling, chest forward, bend the lower back. Squeeze the bar up, fully extend your arms, linger at the top point, straining the deltas. Then lower the bar to the chest.