Let’s talk in detail about the training complex and optimal exercises for the study of the body of the shoulder. In this article you will learn all about how to make the shoulders stronger.
Workouts for pumping the shoulders
Beginners who are just beginning to work on their body naively believe that a few repetitions of the exercise are enough for the lesson. But in reality everything is not so simple — Delta has a complex structure and has characteristic features.
In order to pump the shoulders, it is necessary to alternate exercises of different strength, which will allow to work the muscles from different angles.
To prevent joint injuries, it is necessary to use medium-sized weights. Overexertion can have a deplorable effect on the condition of the shoulder.
Complex of exercises for working on the Delta
One of the most effective exercises that will allow you to become stronger and more Hardy is the push-ups with a bar. It works the muscles of the shoulder girdle. It is one of the main sets that are used to develop the relief evenly throughout the body.
Each muscle fiber requires a special approach and a uniform load. The front works during the pumps, while the rear takes on the weight.
How to properly pump the shoulders?
In order for the muscles of the shoulders to work, you can use not only a bench press, but also a set of other basic exercises. They work the whole body and activate different muscle groups. Even squats with weights will allow you to include deltas in the process of work.
An exercise that affects the increase in muscle mass can be pulling the bar to the chin. The back becomes wider when working all the muscle bundles. In terms of efficiency, this activity is superior to all others.
How to develop a training program
The study of shoulder muscles should be approached responsibly. It is necessary to ensure safety — if you immediately take a large load, you can injure the shoulder joints. It is recommended to do exercises with weights.
Pumps with weights should be performed in several approaches with repetitions of 9-10 times. In order not to damage the joints, you must first perform a warm-up. Each lesson requires several approaches of 10 repetitions each with weights. Classes require large loads, it is not recommended to repeat it more than 2-3 times a week.
Strength training exercises in an upright position
To develop the muscles of the shoulders, you need to use a barbell, dumbbells or other weights. Exercise is performed either in a standing or sitting position, including in the work of the muscles of the body.
Standing Push-UPS with dumbbells. This is one of the most effective exercises for the shoulder girdle. The use of dumbbells rather than dumbbells is necessary to work the Deltas muscles and work every centimeter. As the trajectory of movements becomes more difficult, more muscles work simultaneously.
Push-ups with dumbbells in the sitting position. This exercise is a sparing form of the previous variant. It is recommended for beginners or people with injured joints. The technique of execution is similar to normal, but it all depends on the position of the palms. It is recommended to use medium weights.
Complex of exercises for the shoulder girdle
Exercises with dumbbells
Thanks to this activity, you can activate the work of various muscle groups, increasing the size of the shoulders. It is necessary to choose the most suitable handle, which will distribute the load on all muscle fibers.
The next increase in weights is a kind of change from the previous occupation. It is necessary to alternately raise the arm with a dumbbell, the second is a counterweight in order to correctly distribute the load.
Mahi using dumbbells
Features of weight use are in a certain position of the thumb, which must look down. During the class, you need to tilt the body forward, lowering the shoulders. It is necessary to imagine that the muscles are located directly proportionally to the back.
It should be remembered that classes using weights are not suitable for beginners. They should be used by people with experience of sports. Beginners can seriously injure themselves, at the risk of injuring the joints or stretching the muscles.
In order to pump the shoulder muscles, it is necessary to include heavy vertical presses and insulating exercises in the training program. Classes should be conducted using average weights. Try to get an ideal technique that will allow you to evenly develop the muscles of the Delta, minimizing the risk of injury.
Finess Head 