Many men want an athletic physique, in particular broad shoulders. The pumped up deltoid and other shoulder muscles certainly look very impressive. Most beginners have no idea how to train this type of muscle. But by diligently performing the exercises described below, it is quite possible to achieve an increase in the shoulder girdle even for novice athletes.
It is necessary
- - collapsible dumbbells;
- - horizontal bar.
Instructions
Step 1
In order to pump up the front deltas, you can go in two ways. The first way is to expand the humerus. This method will visually increase your shoulders, because it is this result that people who have set themselves the goal of pumping up deltas want to achieve. This method is suitable for those who are not yet 20-25 years old. Try to pull up on the horizontal bar with the widest possible grip the maximum number of times. Also visit the pool regularly.
Step 2
The second method consists in directly "pumping" the anterior bundle of deltoid muscles. Before starting exercises on this muscle group, warm up thoroughly to avoid injury. Warm up with a little extra weight in the form of dumbbells. After the muscles are "warmed up", proceed to the main exercises.
Step 3
Do dumbbell or barbell presses in different variations: sitting or standing. When performing these exercises, do not forget about correct breathing: while inhaling, you raise the dumbbell, while exhaling, you lower it. Also, in addition to presses, perform a variety of lifts (standing, sideways, bent over). Do not forget about such an effective exercise for the front deltas, as alternately raising your arms with dumbbells in front of you, perform it smoothly and without jerking, the breathing technique was described earlier.
Step 4
Do the so-called "Arnold press" - an effective exercise aimed at developing the front and middle deltas. To perform it, sit on a bench or chair, take dumbbells in both hands and raise them to head level with your palms facing your face. Having taken this starting position, begin the exercise: as you inhale, lift the dumbbells vertically upward, while simultaneously turning your palms in the opposite direction, after your arms are fully extended, as you exhale, gently lower the dumbbells and unfold your palms, returning to the starting position.
Step 5
Don't forget about nutrition. To build muscle mass, the body actively uses protein, so eat high-protein foods (based on 1 gram of protein per 1 kilogram of weight): nuts, rice, fish, legumes, cottage cheese, bananas, etc. You should never feel hungry, but also do not overdo it: there is no need to gain excess weight. It is also possible to use a variety of protein powders - sources of pure protein, but it is still better to stick to natural products.
