How to pump up the shoulders at home: tips for the beginner

In the modern world, a person does not always havethe opportunity to attend the gym. But if he wants to become strong, healthy and have well-developed muscles, he is quite able to do the necessary exercises at home. Since often beginners are interested in the question of how to pump up the shoulders at home, the conversation in the article will focus on the development of this particular part of the body.

Indeed, beautiful shoulders do not make a figureonly attractive, but also more perfect. And this applies not only to men, but also to women. Together with a thin waist and beautiful hips, clearly defined shoulders give the female figure grace and grace.

What is the "deltoids"

Modern techniques offer a variety of exercises for the shoulder girdle. Therefore, in order to choose the most optimal of them, it is necessary to understand the principle of the work of this muscle group.

The basis of the shoulder girdle is deltoid muscles. In gyms they are more often called just deltas or deltoids. Well-developed, they will become an ornament of any musculature.

These muscles are responsible for all the lifting of weights from belowup. Accordingly, according to the same principle, exercises for deltas are also constructed. Consider those of them that require the presence in the household of sports equipment - weights, dumbbells or barbells. Therefore, if you have wondered how to pump up your shoulders at home, you should preferably prepare for classes beforehand and get them off the mezzanine or buy at least a dumbbell in the sports goods store.

Press the rod upwards

The first and the main exercise for pumpingdeltoids - bench press sitting. Place the bar behind the head so that the neck touches the neck. Or arrange dumbbells above your shoulders. Start the press up. The body must remain level, and only the hands should work.

With the bar extended, slowly lower it andperform at this rate 10-12 repetitions. And it's better to start classes with one approach, after one or two weeks, go to two approaches for 12 repetitions, and in a month - three. It's also worth considering that professionals do five to seven approaches per training session.

This exercise allows you to understand how to pump upThe shoulders of the house - namely, their middle part. It also has a secondary effect on the triceps and trapezius muscle, which serves as a transition from the musculature of the back to the muscles of the neck. And if you push the bar not from the back of your neck, but from your chest, then the front deltas will get more stress. In addition, the front parts of the deltoids are well pumped by the usual bench press laying.

Thrust rod to chin

There is another very effective exercisewith a barbell. It is called "pulling to the chin". You need to take the neck in the middle so that there is not more than one palm between your hands. At the same time keep your back straight.

Begin lifting the bar up along the body tothe very emphasis - to the chin, and if it does, then to the tip of the nose. This exercise builds all the deltoids and trapezoid muscles, and also has a good effect on the biceps and forearms.

Exercises with dumbbells

Especially popular exercises formuscles of the shoulders, performed with the help of dumbbells. Become straight, holding dumbbells in straightened hands at the bottom of the thighs. Raise them, without bending the elbows, directly in front of you and slowly lower it. This exercise pumps the front head of the deltoids.

If you raise your hands from the same positionside, then the middle parts of the deltoid muscles will be more affected. In addition, with the help of dumbbells it is possible to pump the rear heads of deltoids well.

To do this, you need to bend forward, lower your arms perpendicularly to the floor, and start the wiring in different directions. You should try to do the exercise so that the shoulder blades tend to touch each other.

In this article we have considered the question of how to pumpshoulders at home to a newcomer. These exercises will be enough to ensure that after a few months your figure becomes more attractive, the body - strong, and you yourself received a fresh charge of vivacity and self-confidence.

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