In the work on the relief and mass, everything is not so clear. Professionals know a large number of chips that allow you to achieve impressive results. Not all these chips can be useful to beginners, but the pumping of deltas should be correct from the very beginning.
The natural hormonal background will not allow even during training on simulators to pump muscles comparable to those of men, but it will be useless to improve the shoulder line. In this article, we will consider the exercises of Delta.
Deltoid muscles, depending on the movements in which they are involved, are divided into forward, backward and middle. From an anatomical point of view, the division may not be entirely correct, but it is this approach to choosing exercises that gives the best results. Another secret of training is that each of the parts of the deltas must be worked on different days.
What do we first see in the form of an athlete? Press cubes can not always be considered under clothing. But the width of the shoulders leaves no doubt to the interlocutors that there is an athlete in front of them. Girls from such workouts will not hurt either. The natural hormonal background will not allow even during training on simulators to pump muscles comparable to those of men, but it will be useless to improve the shoulder line.
A little terminology
We will understand the parts of the deltoid muscles and their destination:
anterior deltas: the most developed part of the muscle, it participates in almost all the movements that we produce with our hands in everyday life;
medium deltas: provide the most coveted width, and girls have sloping shoulders;
posterior deltas: when properly pumped, it is this part of the muscle that gives the most volume and relief.
Pumping one of the parties, most often the front, can only be at the beginning of training, when the athlete is faced with the task of learning to perform the exercises correctly and developing enough muscle strength for serious training. Then it is worth switching to a balanced load on all three parts.
Pumping deltas: principles and training programs
Key principles of training
In order to achieve maximum effect, you must follow the following rules:
visit the hall at least twice a week;
warm-up is mandatory, for warm-up you can use the exercises of the basic program without load or with minimal weights;
press more efficient than Towers;
watch the right technique;
working with free weight is more effective than working on simulators;
correctly choose the weight;
always start the execution of the complex by working the back of the deltoid muscles.
A number of athletes believe that deltas are best worked out after the main load on the back and chest. For some tasks, this approach can be effective. However, in most cases, it is strong deltas that are a prerequisite for the effective performance of exercises on the muscles of the trunk.
Working on the front deltas
Here the intensity of classes is important. We take the maximum weight of the projectiles and make the average number of repetitions. All movements are performed smoothly, do not throw dumbbells or dumbbells. This will significantly increase the load.
For training we use:
options for performing an armed press with dumbbells and dumbbells;
Arnold’s press;
lift sports equipment (dumbbells or dumbbells) in front of you.
Working on medium deltas
Here, the greatest effect can be achieved by performing the following exercises on the Middle Delta:
lifting dumbbells to the sides;
Dumbbell Press in sitting position;
Army press.
The training program is better to do so that on the days of active pumping of the front and middle deltas, the main amount of exercises was on the development of the muscles of the legs and back.
Working on the rear deltas
Pumping back deltas does not have many effective exercises. These include:
lifting dumbbells on the sloping sides;
traction dumbbells in the position lying on the stomach.
It is desirable to combine exercises on the back Delta with the study of the muscles of the chest.
If everything we have written so far seems to be a Chinese letter, do not get upset. Everyone started with something. To do things correctly, it is better to seek help from a coach. The advice of a professional will be useful to both beginner and advanced athletes. After all, in bodybuilding, as in any other area of life, the more you learn, the more questions you have. The coach allows you to get answers quickly and immediately start practicing effective training techniques. The athlete can focus on achieving the result.
Fitness and health 