Exercises for deltoid muscles

To have beautiful shoulders and arms, both men and women want, and exercises for deltoid muscles that can be performed at home can help.

Deltoid muscle: where is and for what responds ^

The deltoid muscle is located above the biceps and forms the outer contour of the shoulder. Its name is due to the similarity to the Greek letter Δ, and the person's weight is about 200 g.

Deltas are involved in raising or withdrawing their arms outwards, so dumbbells and barbells will be needed for optimal loading.

The deltoid muscle of the shoulder consists of three tufts:

• of the Fore;
• Medium;
• Lateral.

Knowing where the deltoid muscle is located, you can choose the optimal exercises for her, and after several months of constant training get beautiful and powerful shoulders.

Advice for training deltoid muscles:

• Any exercise should be started and terminated from the starting position( IP);
• Both beginners and experienced athletes should always have a bottle with mineral water next to each other: in case of deterioration of well-being, several sips should be taken to relieve the condition;
• If you are dizzy, low or high pressure, you can not play sports.this may adversely affect your health;
• It is not recommended for women with gynecological problems to lift dumbbells more than 3 kg in weight;
• Beginners should not give themselves immediately the maximum load: first time is enough for 20 minutes a day, and the number of approaches should be gradually increased;
• Warm-up is a prerequisite, so before performing the exercises, you need to do several sweeps, tilt, 10 minutes of running or jumping in one place - this involves almost all muscle groups of the body at the same time;
• To avoid rupture of ligaments, beginners should use dumbbells weighing 0.5 kg each, and gradually increase the load over time;
• Only trained athletes can use the bar.

How to pump the deltoid muscles: exercises at home ^

Exercise 1 - Arnold's wrist

• We place the legs on a par with the width of the shoulders, maximally straighten the back;
• We turn our palms towards ourselves, take dumbbells;
• Begin to raise his hand to the side of his shoulder, while turning his hands away from himself;
• Almost reaching the shoulder, raise your hand up, but do not straighten it completely;
• We drop everything down, going back to the FE;
• We do 2 sets of 10 times each hand.

Exercise 2 - Raising hands in a seated position

• We sit down on a chair, take dumbbells, turn our palms to ourselves;
• Slightly bend the arm, pull it to the side of the shoulder;
• We return to the IP;
• We carry out 20 times on each side.

Exercise 3 - Raising the arms to the sides while sitting

• We sit down on a chair or simulator, straighten our back, take dumbbells;
• We keep our hands "at the seams", with our hands to ourselves. "
• Doing swings to the sides without moving the body - this gives the maximum load of the delta;
• Repeat all 10-20 times.

Exercise 4 - Bench sitting

• Sit down, keep your back straight during lifts, leave it in the same position;
• We lift hands with dumbbells up, almost completely straighten;
• We lower to the level of the shoulders and repeat this way 20 more times.

Exercise 5 - Vertical thrust

• We become, straighten our shoulders, straighten our back;
• We drop hands with dumbbells down, palms turned towards us;
• Do not change the position of the brushes, raise the dumbbell almost to the shoulders;
• We return to the IP, we make 2 approaches 10-20 times.

Exercise 6 -

• rod press Sit down, straighten your back and slightly tilt back;
• We lift hands with bars up, do not fully straighten;
• We go down to the FE - to the level of the shoulders;
• Each time we breathe in on the rise, the exhalation on the FE;
• The number of approaches is not limited, but we are commensurating our strengths.

Exercise 7 - Army press

• We become an IP, we hold the bar in our hands and start to raise it almost to the end;
• Lower the bar down, repeat 10-20 times.

Exercise 8 - Vertical thrust

• Straighten your back, legs are placed along the width of the shoulders;
• We take the bar from the middle of the neck with two hands from above, perform lifts, bringing it to the level of the shoulders and returning to the FE.

Exercise 9 - Pressing the head while sitting

• We sit straight, slightly tilt our head forward;
• We start the arms with the barbell, begin the ups and downs( from the shoulders and back to the IP);
• Do as much as possible, avoiding rupture of ligaments and muscles.

Exercise 10 - Raising your hands in front of you

• We take the barbell with two hands that are shoulder-width apart;
• Perform lifts from the waist to the top of the body and back, keeping your hands palms down;
• Accept the IP and repeat it several times.

Exercises for deltoid muscles with dumbbells: results and feedback ^

Each athlete will need several months to pump the deltoid muscles at home - it all depends on perseverance and physical ability. The first relief contours begin to appear in the shoulder area after 1-2 months of systematic training, but the correct nutrition also influences the speed of the results.

The volume of the forearms and the width of the shoulders are gradually starting to increase, and after a year of intensive training, very tangible positive changes are already visible.

Feedback on exercises for the deltoid muscles of our regular readers is also very positive:

Alexander, 30 years old:

"I decided to get weak, and it was these exercises that helped me to find broad and powerful shoulders. Let's spend a lot of time and effort, but it's worth it. "

Tatiana, 20 years old:

" Of course, I do not need too big shoulders, like Schwarzenegger, but no one canceled sports beauty. I would not say that these exercises help to achieve it to the full, but it's better to do them than just sit at home and do nothing. "

Oleg, 27:

" At home, dumbbells were lying around, and now I decided to remember thatis a sport. I am only doing two months now, but my arms and shoulders have already grown stronger, because I do all the exercises with dumbbells every day. "

Video on the topic: Exercises for deltoid muscles ^