It comes from the clavicle, its main function is to raise the hand forward or add it. Proceeding from the acromion of the scapula, its role is to move the hand outward or sideways. It comes from a spatula spatula, its function is to move the hand back.

All described shoulder movements are not exceptional for deltoid, but are in synergy with other muscles: in fact, it is almost impossible to completely isolate the deltooid with exercise, depending on what movement comes into play, also the various muscles of the upper part to complete the kinetic chain of motion.

The first exercise is aimed at training the deltoid muscle of the back, usually less scarce than the other two. Place the pillow well and take the palm handles down. With your arms outward, about 1 second for the compression phase, stretch for less than 1 second to the maximum contraction position and slowly return to the starting position, the negative phase is about 4 seconds.

It exhales when you contract the muscles and exhale when you return to the starting position. Side ups are probably the most famous and well-known shoulder exercises, and not accidentally because of its importance. Keep dumbbells in the palm facing the thighs.

Contrast the deltoids and lift your arms from the outside until they are parallel to the ground. It exhales when you squeeze, and exhales when you return to your original position. The forearm should be relaxed: a slight physiological flexion can help to properly engage the entire muscular kinetic chain, but do not close the angle too much: it shortens the lever, thereby facilitating the lifting of the dumbbell, but it also moves to move the intensity of the exercises on the front deltoid rather than concentrating on lateral.

Therefore, choose the right load for the exercise, which must be performed in the correct form for the result. In addition, when you open your arms, go well to the outside, do not tend to close them to your chest, as this also leads to an imbalance in the load on the front deltoid.

Slow forward is also known as the front-line military press. This, it would seem, is a simple exercise, but for correct work you need to check the balance trajectory. If you are not a professional athlete who then managed to properly control the contraction of muscle groups, to convey the stress of the exercises to the muscles that you want to train, it is important to follow the correct trajectory.

Balance should be wrapped around the width of the shoulder, palms of the hands forward and placed at the base of the neck under the throat. Exhale, stretch out your arms and lift your balance above your head. In relaxation, avoid an ideal vertical path: the trajectory is perfectly vertical, tilting the head back so that the balancing beam has no obstacles, facilitating movement, allowing you to increase loads, but changing part of the exercise overload by deltoids to other muscles, such as the breast and triceps.

Then for proper execution. This exercise is performed with alternation, so that it does not compromise the stability of the body, thereby concentrating more on the muscle contraction of the individual shoulder, especially the frontal deltoide. But this is not an exercise in muscle isolation, in fact: the chest, trapezius, shoulder biceps and heartbeat are also involved in movement.

Keep dumbbells in the palms facing the body, raise the right hand in front of you, always with 1 second for the contraction phase, but not pulling up, which facilitates lifting, but does useless exercises. Return your hand to its original position, without overturning it to avoid problems with your back, but keep your position under control.

He goes to the phase of downhill, and then begins with the repetition of his left hand. Initial repetitive position, Phase 2, Phase 3. Then you return to the starting position. The ideal exercise for completing shoulder training is six ways, an exercise that in each repetition combines 6 different movements that must be performed accurately and controllably.

When she sits, she holds two dumbbells, hugs her body, palms facing inwards. Hold the chest, and your abdominal condoms are reduced to stabilize the bust and the whole body. Here are 6 movements in 6 ways. He lifts his hands to the rear, raises his hands in front of the body, raises his hands on his head back, and hands in front of your body open hands back to the outer back with hands in the starting position. Hence a new repetition begins.

Exercise should be carried out slowly, with a lateral elevator, since it is difficult to perform a whole series with a heavy load. Let's see how to combine these 5 exercises into a complete training of the shoulders. Deltoids are the main muscles of the shoulders and are involved in most movements that provide enhancement. Therefore, they are the necessary muscles for improving strength and muscle mass in the upper body. In men, broad shoulders give great masculinity, and women help to make life and slender hips.

In addition to classic flexing, you can perform other exercises to expand your shoulders, and below we will see some of the best, many of which can be done at home. A slow forward, also known as an overhead press or military press, is a fundamental exercise to stimulate the entire shoulder area. In the image above, this movement is performed using a rocker, but you can safely replace the rocker with two dumbbells or other weights, especially if you want to repeat the exercise at home and you do not have a rocker.

In addition, the slow forward can be made worthwhile, as in the picture above, or sit. it is better for the back, because the impact of weight is absorbed by the feet. To carry out the military press, start by keeping the steering arm or dumbbells at the height of your shoulders, elbows under your arms, keep your back always straight and the core in tension, push the weight until your arms are fully expanded. return to the starting position. Run 3 sets of 8 reps.

The lateral elevations are concentrated on the acromial or medial part of the deltoid, a very important area, because this is one of the main to give the shoulders a greater width. This movement can also be made standing or seated. To start the exercise, hold the dumbbells and stretch your arms around the sides, as if you are holding two briefcases. The back part should be straight, and the core well tightened. Raise your hands up, lift them to bring weight, then slowly lower the dumbbells along the thighs back to the starting position.

Perform at least 3 sets of 8 reps. Frontal lifts mainly stimulate the clavicle or frontal part of the deltoid bone, which helps to inflate the shoulders in this area. This exercise is carried out vertically. To make frontal take-offs, hold the handle by hand and keep your hands upside down in front of you. The back is straight, and the bust muscles are stiff. Raise the dumbbells in front of you until you reach the height of your eyes, and slowly lower the balance to its original position.

Back crosses or back flags are a variation of crosses on the bench. This movement is especially useful for strengthening the spinal or posterior part of the deltoid gland, improving posture and extending the shoulders. Back crosses are traditionally performed, sitting on a bench and supporting a chest lying on an incline bench. However, it is also possible to perform the exercise without a bench, standing, as shown in the figure above.

Take the handles by hand and stretch your hands along the hips. Place your feet on the width of your shoulder and slightly bend your knees. Tilt forward, keeping the straight back and core in tension. Thus, the hands should be perpendicular to the floor. The exercise consists of lifting dumbbells, tightening the blades, then slowly returning to the starting position, completing at least 3 sets of 8 reps.

Unlike what scientists consider to be sport, in a short time you can significantly increase the muscle mass of the legs. The study, published in the journal Applied Physiology, showed that increased pressure in the exercise of stretching exercises leads to an increase in muscle mass in the fours for 3 weeks.

Seven healthy young men performed stretching exercises 3 times a week for a total of 35 days. After 20 days of intensive training, the researchers increased in the frontal and distal quadriceps by 3, 5 and 5, 2%, respectively. This indicator indicates a daily increase of 0, 2%! The muscle diagram grew by 2, 4% in just 10 days.

At the end of the 35-day experiment, the overall increase in the frontal and distal regions of the quadriceps muscles corresponded to 6, 5, and 7, 4%, respectively. The muscle diagram has grown by 9, 9%, all in just 35 days of intensive training! In addition to developing the muscles, the researchers also noted that the internal structure of the muscles changes from the moment the exercise begins. The purpose of this change is to prepare the way for muscle growth. The authors of the study concluded that muscle hypertrophy contributed to the increase in muscle mass much faster than previously thought, and that stretching exercises stimulate this growth.

The importance of good integration. To maintain the intensity of the training offered in this study, it is necessary to have good integration, otherwise we will not be able to reach the end of the program. It is recommended to use the addition of creatine or nitric oxide before training to have additional strength and strength. However, after training it is important to use a good product for recovery.

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Post-training Suggested supplements

  The deltoid is an antagonistic muscle in itself, that is, some of its beams play opposite functions. The deltoid has a muscular-fascial connection with the trapezium, when the first is activated, and the second one contracts, it was nothing more than to support the scapula and rotate it. For this reason, it is very easy to transfer the work to the upper trapezoidal bundles in the rear deltoid exercises, which will tend to redistribute the forces.