The answer to the question: "How to pump up the shoulders at home?"

Under the effective build-up of muscle mass, mean at least 3 lessons per week and at the same time rational nutrition. Proper nutrition is the presence in your daily diet of a sufficient number of animal proteins, because they are the building blocks for muscles. The article will consider the question of how to pump up the shoulders at home.

The shoulders are involved in all the movements of the hands. The muscle of the shoulder is called the deltoid or delta, it is divided into three zones along the way of its fibers - front, middle (side) and back. The delta has the shape of a triangle and resembles the corresponding letter of the Greek alphabet. If you are at the initial stage, physical exercises with large weights will suit you, because the delta "loves" a good load.

How to pump your shoulders at home? Very simple. There are several ways - it's exercises with dumbbells, a bar or on a bar. The main exercises for increasing the strength or weight of deltoid muscles are different presses up.

How to pump your shoulders with dumbbells? Exercises on the delta with dumbbells very much, but I want to present the most effective set of exercises on the shoulders, which consists of only three exercises.

Exercise number 1 - Press up sitting. During its execution, the elbows should be spread apart, the forearms should be strictly vertical, from this position the arms and dumbbells should be straightened upwards. First you need to perform at least two or three approaches with a light weight for warm-up, then two more approaches (8-10 times) with maximum load. The break between the approaches is 2 minutes.

Exercise number 2 - Alternately lifting dumbbells in front of you. Dumbbells alternately raise to the level of the eyes and in the same way lower. When lifting, you do not need to make jerks, you have to work at the expense of strength of hands. Hands should be kept almost straight, elbows can be bent only by a few degrees. Perform two or three approaches (8-10), with the break should not exceed 2 minutes.

Exercise number 3 - The dumbbell in the sides in the standing position. This exercise requires the dilution of the hands just in the sides, while the dumbbells need to be raised slightly above the shoulder level. Elbows are bent several degrees, arms lift horizontally, little finger try to pull higher. Do three approaches with a minimum number of repetitions.

This program needs to work three or four times during the week. Do these exercises in front of the mirror to correct your technique. In order for the muscles to gain weight and become stronger, you need to gradually increase the weight of dumbbells.

How to pump up the shoulders at home with a barbell? If you have a rod at home, then it is just as perfect for building deltoid muscles, like dumbbells. In this case, the following exercises are recommended: barbell press because of the head, sitting on a special bench (with an emphasis for the back) and a similar press from the chest.

How to pump the shoulders at home with a bar? If you have a bar at home, then it will become an excellent assistant, since exercises on it are the main base for the upper part of the trunk. They activate several muscle groups at once. When pulling on the bar, the deltas take on the role of "auxiliary" muscles, since in addition to the shoulders, the arms and back work. For the delta, it is effective to pull up with a straight middle grip and a partial pull-up.

Before training for warming up these muscles, the exercise is perfect, which consists in a quick shrug of the shoulders.

If improperly performed, most exercises for the delta can lead to serious injury to the muscles. The most injurious is considered a standing press or bench press, as well as the distribution of dumbbells in the sides. To avoid injury, it is necessary to deal with working scales, to observe the correct technique and pre-warm up. Therefore, when switching to a more serious weight, the technique must necessarily be worked out.