Delta - muscles that require special training

The main visual sign of the athlete are the mighty shoulders, which stand out prominently against the background of a narrow waist. The width of the shoulders is determined by the shape of the skeleton, which is given genetically. What can I do if my birth is not lucky with the breadth of the backbone? The solution is to develop deltas.

Deltas are muscles that are on the surface of the shoulder and resemble a triangle or Greek letter "delta" in shape, which is why they got their name. This group of muscles participates in the retraction of hands back, lifting them to the sides and up. Well-developed deltas not only create the appearance of broad shoulders and give them beautiful relief outlines, but also strengthen the ligaments and stabilize the shoulder joints, which in bodybuilding are heavy loads, often leading to injuries.

Although deltas, muscles that react well to the load, their training is considered to be a difficult and long-term business. The fact is that the deltoid muscle consists of three beams (anterior, middle, posterior), each of which requires a full load, but exercises that would affect all parts do not exist. Usually amateur athletes leave the rear beams untrained, as the exercises for these deltoids are complex in technique, and non-professionals often do them incorrectly. In addition, unlike the front and middle, the rear heads are almost not loaded during the development of other muscle groups.

When starting training, you need to know that deltas are muscles, most of the exercises for which are traumatic, so you can not do without warm-up. It is important to carefully follow the technique of performing to avoid shoulder injuries. To prevent damage to the back, you need to get a weightlifting belt. It should be said that when pumping the delta, pectoral muscles are included in the work, and, conversely, the working of the breasts involves deltoid ones. This means that you need to plan the lessons correctly, so as not to overtrain these or other muscles.

Delta - muscle, which is recommended to pump twice a week, alternating between different complexes. One complex is strength training, the other is light weight, but more repetitions and approaches. It is necessary to periodically change the types of exercises and the sequence of their implementation. Many professionals train individual bundles along with the pectoral muscles. It is preferable to start the exercises with exercises for the chest, and then go to the warmed-up deltas.

There is a classic rule that says that delt training begins with more complex exercises involving a lot of muscles, and ends with simple exercises where the muscles are not involved. This is due to the fact that an athlete with fresh forces is able to work with a lot of weight and load a lot of muscles at the same time. Therefore, the deltas need to start with basic exercises, and end with isolating ones.

Optimal mode is considered - three sets for ten repetitions. In this case, weight of burdens should be chosen so that the last repetition in each approach is carried out at the limit of possibilities. It is not necessary to set a fixed time interval between sets - you can proceed to the next one immediately after restoring breathing and stopping the pain. In each new approach, you should reduce the weight by ten percent.

Most experienced athletes believe that dumbbell presses and barbells are the best exercises for deltoid muscles. Here are some of the most popular and effective exercises for different beams.

Prorolling of the back beam

The first is recommended to work out a massive and "difficult" back beam, which requires a lot of energy.

1. Thrust rod with a wide grip in the slope. Bent at the knees to put the legs wider than the shoulders, tilt the body forward slightly above the horizontal line, the back to bend, the grip 1.5 times wider than the shoulders. When moving upwards, the elbows, hands and joints of the shoulders are in the same plane.

2. Breeding dumbbells standing in a slope. Stance, as in the previous exercise, in the lowered hands, turned to each other with palms, heavy dumbbells. To make movements upwards in a plane of joints of shoulders, bending thus elbows. The brushes rotate outwards by 90 degrees. The work includes shoulders and forearms. The movement must be carried out abruptly and with the maximum lift. The final phase of the movement - the elbows are retracted, the elbow joint angle is more than ninety degrees, the contracted muscles of the posterior fascicle are clearly visible.

Prorolling of the average beam

1. Thrust to the chin. Standing straight, the back is slightly bent in the lower back, chest forward, shoulders straighten, take the neck of the bar top narrow (about 35 cm) grip, hands straight, neck is on the hips. Raise your elbows and lead them vertically upwards. Work should be elbows, but not forearms and shoulders. The bar of the bar moves vertically along the body from the hips to the chin. The upper phase - raise the elbows as high as possible (above the shoulders), hands in the upper part - above the horizontal by thirty degrees. Then smoothly return to the starting position. Perform slowly, strictly follow the technique.

2. Lifting dumbbells through the sides over the head. Stand upright, put your feet to the width of your shoulders, your arms with dumbbells are slightly bent at the elbows and turned to the hips with your hands. Hands raise over the sides over your head. At the level of the shoulders, the arms move slightly in the joint of the shoulder when moving, and in the upper position the palms look forward. Smoothly return to the starting position, while hands in the elbows do not bend. Perform at a moderate pace.

Prorolling of the front beam

The foremost deltas are considered to be the lungs, since they are loaded almost in all exercises for this group. It is important not to overload the front deltoid. You should include in the program no more than two isolated exercises that should be periodically changed.

1. Arnold's press for front and medium beams. Sitting on a bench, the back is tightly pressed to the back, bent at the knees at right angles, the feet are pressed with their feet to the floor. Dumbbells in bent hands at the level of the neck, elbows in the plane of the trunk, palms are deployed to the trunk. Squeeze dumbbells up to the full extension of the elbows, at the level of the crown of the palms begin to unfold and at the highest point look forward.

2. Press the rod in the standing position for the front and middle deltas. Stand upright, the bar in the hands of the upper grip is slightly wider than the shoulders, the feet are parallel to each other at shoulder level, the neck touches the hips. The legs are slightly bent at the knees, one leg is slightly pushed forward. The starting position is to lift the bar to the chest, the palms facing the ceiling, the chest forward, the waist to bend. Squeeze the bar up, hands completely unbend, stay at the top point, straining the deltas. Then lower the bar to your chest.