The Deltoid muscles doing shoulders visually wider and give the torso a V-shape. Training deltas are particularly important for athletes with a narrow shoulder girdle, because the increase in shoulder width is only possible by inflating these muscle groups. Therefore, all beginners interested in the question of how to build deltas.
The Delta consists of three bundles: an anterior (clavicular), middle (shoulder) and posterior (scapular). To create a harmonious physique deltoids all have to experience full load. Volume and shoulder width is formed mainly at the expense of well-trained secondary beams. As a rule, front of the head are most developed, as well loaded with exercises for the triceps and chest muscles. The middle and rear Delta often lag behind in development, therefore they need more training. In different athletes of different bundles respond to load differently, so training programs must be developed individually.
How to build a Delta? Training this muscle group — quite a difficult process because it requires to adequately involve all muscle fibers. The main mistake novice athletes — this overload clavicular heads, and the underdevelopment of the middle and especially the rear deltoids.
The main exercises for training deltas are presses and various UPS and direct breeding hands with dumbbells.
Climbs straight hands with dumbbells in front of him develop clavicular Delta. Breeding direct hand in hand with the dumbbells affects the shoulder beams. Direct breeding hands with dumbbells in the slope train the scapular head. Different presses barbells and dumbbells load the front and middle deltoids. Presses, lifts and withdrawal of the hand can be performed sitting or standing.
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How to build a Delta through UPS and breeding hands with dumbbells? There are several types of lifts and breeding hands with dumbbells: lifts to the side, forward, to over the head, breeding in the slope.
Stand up straight, dumbbells in the lowered and slightly bent at the elbows hands, hands turned to the body. Raise the arms to shoulder level or slightly above. To return to the original position. To ensure that the exercise was performed only at the expense of deltas.
To perform the liftings of hands through the parties, need to stand up straight, take a dumbbell, arms slightly bent. Raise arms at sides to shoulder level or slightly above. Lower hands to the starting position.
Effective exercise for the back beams — breeding hands with dumbbells in the slope. To stand, the body tilted forward, knees bent feet shoulder width apart, dumbbells in the lowered hands, elbows slightly bent. Slowly raise arms out to the side, trying to connect the blades together.
How to build a Delta with presses? These exercises can be done with dumbbells or a barbell in a standing position or sitting.
Popular with athletes exercise “Jim Arnold” performed with dumbbells, standing position. Stand up, hands with dumbbells bend at the elbows and raise the arms along with the brushes inside. Gently squeeze the dumbbell upward, turning the wrist to the end of the movement the palms were turned from himself. To lock the position, then return arms to starting position with hands on yourself.
Of the barbell exercises recommended “the Military press” and press from behind the head.
“the Military press” is considered the main exercise for developing shoulder girdle and performed primarily while sitting. Rod to keep the shoulders wide grip. To raise the barbell all the way up, then return to the original position.
Squeeze the barbell from behind the head and standing and sitting. To take the starting position, bar on shoulders behind head. To raise the projectile, the maximum straightening the arms. Smoothly lower the barbell, the elbows while laid back.
Need to know what all the exercises on the Delta are traumatic, therefore, when their performance should closely follow technology, and in some cases to use the belt lifter.
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