Right for the shoulders at home minds. How to pump up the shoulders
M'yazi shoulders often navantazhuyutsya pіd hour vykonannya basic right on the hands of that back, scarlet vanity is not enough for їх yakіsnogo and svidkogo growth. Proprate them well, more than just training, on the cob of which shoulders will be navantage in a complex, and then - isolated.
If you want to pump up the mud of the shoulders, I'm talking about the improvement of the contraction of the deltoid mud. Through the folding mechanism of the robot on the delta, it is not possible to give flooring and serious pressure, like, for example, on the chest m'yazi. Izolyuyuchi m'yazi shoulders when vikonnі right, remember that the need to increase step by step. It is important not to overdo it, so as not to take away the injury.
How to shake your shoulders
Seated Dumbbell Press
On the right, it is possible to graciously greet newcomers and those who are only adopted by the volume and strength of their shoulders. So it’s a whole lot of pidide for rozіgіv m'yazіv in front of vikonanny folded rights.
Standing barbell press
Classic right for pumping the deltoid m'yazіv, which is important for the harmonious development of the muscles of the whole body. Allows to implement the principle of progress of advancement.
Rod thrust up to the boarding stand upright
Navantage trapezium-like, front and middle delta-like m'yazi. If you have a wider grip, then there is a great desire to move from a trapezoidal m'yaz to a delta.
When vikonanna, the right back can be equal, the ruh lead the lectures. Work on cravings without haste, kindly observing and operating delta and trapezium. At the top point, your lict responsibilities will appear higher behind your shoulders. After that, carefully and correctly turn the barbell to the lower position.
Pidyomi (mahi) dumbbells through the sides while standing
Right for athletes. Heal the body of the troch forward, lower the shoulders of the yakomog lower. Thumbs up for the hour of the night, have the right to wonder down. To work the swings with the help of caution, so as not to injure the delti.
Pulling up with a wide grip
Comprehensively zadіyanі deltopodіbnі m'yazi. The Crimean deltas are trapezium-like m'yaz and m'yazi hands.
Pump up the shoulders to make people visually bigger and more attached. Competently reports zusillya are 100% true to yourself. Train and reach your goals.
In order to pump up delto-like m'yazi, it's not obov'yazkovo to go to the gym.
If you don’t know how to pump up your shoulders at home, or if you want to learn more, then this article is for you.
With this complex of rights, you can train at any hour to finish it, if you are handy. You won't have to waste your penny for a gym membership. You should not need dumbbells or a barbell. In this way, all the belongings of training are with the power of the vagago - in it, only right for the shoulders of the household minds.
At the very least, you can get an inexpensive elastic stitch for the perfect workout.
Take a look at some kind of gymnast, which takes the fate of the magicians, and you will dance massive deltas, as if adding to them the nameless strength of that masculinity. Do not believe? Watch the video:
Gymnasts train without simulators. Practically all of them have the right to lure only the body of the body, with the help of which the figures are lifted by a loose corset and, obviously, good, strong shoulders.
The secret of tension
M'yazi react to the pressure. The stench is designated for countering any force, whether it is lifting an important object, relying on the tension of an elastic stitch, or isometric to the pressure when pressed against the wall.
The greater the sound force, the stronger the m'yazi are strained. So, how to pump up the delta at home minds without a flood? Continue reading, and you know that dumbbells and barbells are just one of the richest options for creating the tension of m'yazyv.
How to pump up your shoulders at home.
Revised by NASA
NASA studies have shown that, for those who undergo training, they cannot be significant for the growth of m'yaziv. M'yazam just needs a voltage. The very same stimulates their growth and that increase in strength.
Kenneth Baldwin, Professor of the Department of Physiology and Biophysics of the University of California, for the support of NASA, having completed the m'azovy growth in the eyes, which train with victories different types physical ambition.
The painless electrical stimulation causes Baldwin to stimulate the eyelids to contract isometrically (static contraction), isotonically (normally fast) and eccentrically (negatively). The results have closed the super-chuckle for the one who trains the best.
Baldwin stating: “We have shown that after 12 sessions of skin type training, the growth rate of the mucosal tissue in the skin group is the same,” - to induce for isometric rights, as in fact, not in a rush.
Is it right for delta-like m'yazіv at home minds є safe?
Now you know why you can easily pump up delto-like mud at home, but how to pump up your shoulders without dumbbells?
First, move on to practice, but we respect the need to deal with an important topic - safety.
The human shoulder is a uniquely foldable combination of m'yaziv, tendon and brushes, which is easy to harm with wrong hands.
I have a lot of traditional rights, like a stretch of ten years to include in training, and that has become the cause of a great number of injuries.
Pressing the barbell from behind the head, so that yoga is correct, is also effective on the right. Unfortunately, few people know yoga correctly, because of the part of the shoulder joint injury.
When training with folding arms, you will always have more peace of mind, and the day will be more. The concept of “more means better” is inherent in human nature. But do not forget about those that NASA studies have shown that it is important that the tension is bad, and not the actual thing that caused their growth.
The more you take, the less you can control the amplitude of the damage, and the less you can cause serious injuries to the risk.
Remember the coming rules, right on your shoulders
- The most important factor in the growth of m'yazіv є napruga, independent of the flow: isometric, isotonic or eccentric.
- Shoulders - a folding system of brushes, tendons and m'yaziv, yakі it's easy to mess up with an underestimated technique of getting right.
- The safest way to pump up your shoulders in a homely mind is the right way to focus your hands on the latest technology.
- In order to take away that great deep delta, you don’t need any additional possession.
How to build shoulders in domestic minds
Now you know that you can tighten your shoulders without special possession. We found out why the shoulder girdle is folded and how to easily remove the grass.
The time has come to know, how to pump up your shoulders in your mind. Vіdzhimannyami, before the speech, on the right do not intermingle.
Vidzhimayte!
Shanovan first place, especially for vigimanny. Tsya rightly was the main element of military training even before the Greeks conquered the world for Oleksandr the Great.
Correctly vikonanі vіdzhimannya - the most effective way to pump the chest, delta and triceps.
Let's take a look at the shortest variations, how to pump up your shoulders with vigimanny in the form of a pidlog.
Vіdzhimannya with a back grip
Vіdzhimannya with a turning grip similar to a laser-guided rocket allows you to ideally pump delti.
For the cob, stand in the standard position of the vіdzhimannya: the palms are strongly pressed to the bottom, the fingers are surprised forward. Now turn your hands so that the fingertips are straightened one on one.
Tremakyuchi lіktі shіlno pressed to the sides, povіlno go down and go up at the exit position.
Vіdzhimannya at the station in the arms
Swing at the station on the hands - right for pumping up the shoulders in powerlifting. For the correct vikonannya, it helps to develop the naming strength.
If you do not possess the famous talents of an athlete, or if you are not a professional gymnast, you will need experience against the wall.
Stand up to the face of the wall, chuckle and put your hands on the podium right in front of you. Raise your legs uphill so that the stench spirals onto the wall. So, you can not go out of your way, but don’t fall into the water.
Standing on the floor, turn your hands so that your fingers marvel at the death (not the death of the wall). Such a position of the hands significantly reduces the risk of injury and fixes the shoulder joint in the most comfortable position. Gently bend your hands in your hands and lower yourself to the bottom, then turn around at the exit position.
Don't get embarrassed, because you won't see anything the first time. There are more enough variations of the right:
- Vіdzhimannya in an emphasis, standing up, bending: replace the one who trims the ridge straight, bends across, resting his feet on the bottom with his palms.
- Win the handstand without the veil. Isometric right and good.
- Frequent repetition. Vіdzhimay not deep, step by step, the world has more power, changing the way you look.
Elastic stitch
Elastic stitching is an ideal support for developing strength and obliging me with minimal risks.
Step the support of the line ideal for training deltas with a change of support.
Hand separation at the side with an elastic stitch
Qia to the right is straightened on all three parts of the deltoid m'yaza:
- Anterior;
- rear;
- Medial.
Stand on the elastic line, trim the edges in your hands. It is enough to lift the hands of a troch higher by the ribbing of the shoulders, slightly bending them at the elbows. Utrimite taka position yaknaydovshe.
- Having added the isometric right, raising your hands on the mountain, you will increase the efficiency of the right.
- The change of the elastic line will help to pump the delta as much as possible, stimulating the growth of the m'yaziv.
Raise your hands in front of you with an elastic stitch
Tsya is right to pump well the anterior and lateral parts of the deltoid mass, allowing you to significantly increase the strength and vibrancy.
The outer camp is the same, which is right in front. Raise your hands straight in front of you, do not lean on the docks of the valley on equal eyes. Stay in this position for as long as possible, then turn around at the exit position.
Raising hands with an elastic stitch killed at the frail
As you can see, it’s important to pump up the rear delta, a prote elastic stitch is the garnet of the problem.
How many times to heal the body down, put your hands down, doloni one by one. It is enough to raise your hands to the sides and take them down there, the docks of m'yazi will not begin to "burn".
- Concentrate on equal support, not on the number of reps.
- Voltage is your best friend. Do not forget that growth is stimulated by the trivality of zusil, but not by a lot of repetition.
Isometric right on the shoulders in home minds (static)
Isometric right - an incredible way to train muscles minimal risk recovery from injuries. Bench press at the door - to the right, straight on the shoulders, as a guarantee of the necessary drive.
Stand at the door with stone jambs, raise your hands uphill and put your hands on the top of the door. Having changed hands, with your arms slightly bent at the elbows, stow the body in front.
- Tsya has the right to fight for a certain hour, and not for a few repetitions.
- Show maximum zusil, do not stream!
- Do not hush your breath for the hour of vikonanny is right. Breathe properly and smoothly.
Why are you checking?
Now you know how to pump up broad shoulders in your home minds.
For whom you don’t need a gym, you don’t need supplementary weights. The best vaga is your vlasna.
Why are you checking? Get started! All the changes can help you pump up your shoulders without dumbbells and the result can be much shorter, lower when training in the gym.
Pumped up human shoulders are a sign of masculinity and strength. Fahіvtsі to please to pump up the shoulders and girls, sob to build the women's forms beautiful. Do you have a lot of money for the gym? Take care of it at home and you will have embossed shoulders on the back of your friends.
How to pump up your shoulders at home?
Without training, the security forces have the right not to fight - there is a greater risk of injury. Have a light warm-up to enter:
- big on the mist;
- wrapping elbows and shoulders;
- swing your arms and legs.
See 15 chills for a warm-up. M'yazi stretch, rozіyutsya and better take advantage.
How to pump up your shoulders at home on the horizontal bar
Turnik is a universal simulator, vin gives equal versatility on all areas of the shoulder girdle. Let's get to training:
- vchimosya correctly podtyaguvatisya on the horizontal bar. Hug the crossbar of the horizontal bar so that the big finger does not close with the bottom. Pull up properly 10 times;
- grip is straight. Outward position - hanging out with a straight middle grip. Legs bend at the knees and cross. Rotate the area across, put the hands on the crossbar with the right side to yourself. Start pulling up and try to push the horizontal bar with your chest. With this, move the shoulder blades at once. When lowering your arms, straighten them outward. Start victorious right 5 times, step by step bring up to 10-12 times 3-4 times per workout;
- back grip. The outer position of the body is similar to the front variant. Ale brushes now burn with small hands to yourself. Gently bend your elbows and try to reach the crossbar with your back, and not with your chest. Do not try to rise high! M'yazi good problyayutsya with uneven lifting, if the lіkі zіgnutі іd іd а straight kutom, and the shoulders znahoditsya podlozі in parallel. The kіlkіst vykonannya is right, like the wiser variant. Gradually bring the number of repetitions up to 20 times.
How to pump up your shoulders at home with dumbbells and a barbell
The head is right for the shoulders, subdivided into two groups - max and press. The bar will help you reach the results quickly. Vikoristovyte її vulture, incrementally add discs. Let's start training:
- army press. Take the bar with a wide grip as a base, the body is straight. Bazhano engage in sitting, lift the barbell in front of the breasts. If you don't want to hurt your neck - lift it from behind your head. Do not straighten the lines at the top point. Tick 10 times;
- lift hands. Take the barbell with a wide grip. Trim your back straight. Raise the barbell to your shoulders, lower it to your waist. Repeat 15 times;
- shoulder lift. Take the bar to your hands, lowered in front of you. Raise your shoulders and lower them, do not hurry.
Do homework with dumbbells for girls. Women beat them 15-20 times, men - 30 times. You have the right to work standing up. Right complex:
- Take dumbbells in your hands and lift them uphill in front of you and spread your arms sideways;
- pull your arms forward with dumbbells and lift your head higher;
- Take dumbbells in your hands and swell under the hood of 45 degrees. Stretch your hands in front of you and move the kill, then turn around in the outward position.
How to pump up the shoulders at home minds without sports equipment
As there is no sports equipment in the booth - do not be embarrassed. You can pump up your shoulders without a barbell. The most effective right is the rule of the state. Ale for pumping up the shoulders of a newcomer, there are small nuances:
- to expand the front bundle of deltas, put the long legs on the width of the shoulders, and pull the elbows up to the body;
- the wider you spread your arms around the body - the less stress on your shoulders, and on your back it’s more;
- try to make things easier - to work right, standing on your hands.
A good result is to bring training for chotiri on the go, for the skin work on 10 vidzhiman. There are two more effective rights:
- lie down on the surface. Z'ednayte shkarpetki and spire on them and lіktі, vіdvedenі back. Doubt your hands for breasts. Start lifting the body of the yakomog higher. At the first point, freeze for 5-10 seconds and gradually lower. Repeat 15-20 times;
- stand up and sway forward under a straight hood. Rest your hands on the pidlog. Pull up on scarpets, lowering your head, until you hit the paddles. Die with your hands at the elbows. Repeat, skilki can.
All other things are right for home training. The greater the calorie content of the daily diet is even more important in case of forceful ambitions. Do it regularly and you will become a volodyar of garnih pumped up shoulders in no time.
Broad shoulders have long been a visual sign of a good man. Narrow-shouldered lads sound no more pleasant in the eyes of representatives of the opposite state and absolutely defenseless for their "brothers" for state belonging. It’s really worth it to be less than a visual inspiration, not to mention the character and charisma of a person. Ale, it didn’t seem to be there, they’ll “string on their clothes” and in our mood, wide, tight shoulders, in a real bright physical fashion.
The problem is that in bodybuilding, pumping up your shoulders is one of the most difficult tasks. Shvidke calls to the advancement, the anatomical folding of the life, the great traumatic safety - all this will appear as great difficulties when exercising the shoulders. Here we need a special pidkhid, specially attached to the particularity of the deltoid m'yazyv.
Then we will talk about the report, analyze the possible problems and put together an ideal training scheme for pumping up the truly Veletensky deltas. But for the cob we will remember the foundation of our future knowledge, without which it will be impossible to fully pump up your shoulders. Go about the anatomical life. Having not mastered this material, you simply do not understand the sensation of a lower proponated training complex. So read it with respect.
Briefly about the anatomy of the shoulder
Otzhe, m'yazi of the shoulder, the stink of the deltoid m'yazi, can be divided into three parts, so called three bundles, from which our shoulders are formed. Anterior bundle, middle and posterior. The middle one is also called the bichny. The skin has its own function and for the skin it has its own right. So the front bundle is lifted by bringing the hand in front of you. Serednіy or bіchny to serve for pіyomu hands uphill through the sides. That back appointment for the introduction of hands back. Even a folding mechanism for one m'yaz, chi is not it?
So the axis, rich novice vvazhayut, scho shoulder m'yazi - tse one m'yaz kulyastoy form and bombard yoga important presses sitting or standing. Such a practice is doomed for failure. The cream is already low in efficiency, and the training scheme is too early to pretend to be a serious injury.
On the right, in the fact that the delta-like m'yazi is spread on the arch of the tendinous loam, and the basic ones are right, so that the bench press is sitting or standing, too much revantazhuyut yoga. In a long-term perspective, it will lead to injury, so that you can get back into bodybuilding again. And those who shoulder m'yaz folded from three bunches, to talk about those that alone would be catastrophically small for her, to wind up like a lie, that the bench press is sitting or standing, it is the best right for delta-like m'yaziv. Paradoxical, right? Ale pro tse zgodom.
Features of shoulder training
Considering that the deltoid mucus is composed of three parts, it is necessary to take as a rule that it is necessary to train the skin of them. For the same reason, it is important to press OKREMO and have little effect. In the obligatory order, it is necessary to supplement them with insulating rights, such as lifting dumbbells in front of you, lifting dumbbells, standing up and in a frail. Don’t forget that barbell bench presses are standing or seated, which is more traumatic, especially for overhead presses. Such a trajectory of movement is not natural for a shoulder at a glance of anatomy. Well, I’m going to press from my breasts, then the trajectory of the movement is safe, but all the same, if you take it as the main right, then you’ll cause hundreds of injuries. As already mentioned above, the deltoid m'yazi is spread on the arch of the tendinous shoulder loam and it is not safe to press it with important presses.
What way out of this situation? And the output will be a reasonable choice of the vagi, the technique of victoring is right, correctly folding the training complex (read about it below) and different approaches to skin training. Remember, the deltoid m'yazi and the humeral loam are also folding mechanisms and require a special approach to training. So let's go further.
Basic right for training
Although the qi is right and not safe for the shoulder loom, but the stench is also more effective for the set of head mass and the strength of the shoulder patches. Go about the bench press of the barbell or dumbbells in the standing or sitting position, about the barbell bench press in the Smith machine and about the barbell pull to the chin (shoulder stretch). Without cich right, you can’t bachiti majestic and strong deltas. It’s too much to know, how to beat them correctly, so that the risk of injury will be reduced to a minimum, and the result to the maximum.
Bench press standing or sitting
Almost from the classic basic right for shoulder pain. It is actively behind all three bundles of deltoid m'yaziv, with an emphasis on the middle part. When changing the position of the liquor and the direct grip on the back, the emphasis shifts to the front delta, but there is little clucking, shards of stink so actively work with all the pressing rights. The bench press can be done both from the breasts, and from behind the head. Another option is more injury-free.
Presses need to train the deltas. Oskіlki tse bahatosuglobova base is right, it will help you to increase the concentration and fresh forces. The sitting position is more insulating in nature and znimaє zayve navantazhennya s across. However, it doesn’t mean that you need to bench press only while sitting. With the method of diversity, it is necessary to practice obov'yazkovo and this standing option.
Bench press at the Smith machine
Tsya is right also in vvazhaetsya basic, proteo turn off the work of m'yazi-stabilizers of the shoulder. What allows you to reduce the risk of injury and to become more focused on the robots of the whole world. It’s right that it’s a miracle for beginners as an alternative to the great bench press. But again, it’s not possible to win only yogo, shards of driftwood and other m’yazi-stabilizers will also require advancement.
Use the barbell bench press in the simulator as an option for versatility of training, or to achieve deltas after the barbell bench press is seated or standing. Squids with the classic bench press of dry m'yazi, which is considered for jealousy, are more powerful for the deltas themselves, then the bench press at the Smith machine will help you to increase your shoulders to the maximum.
Dumbbell press sitting or standing
To the right є povnistyu similar to the bench press. Fortify your own advances and shortcomings. From short distances, you can see those who work with dumbbells will be richer, lower barbells. Alece is compensated by the increased amplitude of the rush, and therefore by the greatest corrections of the deltoid m'yaziv. Likewise, two okremi projectiles of the greater world lure m'yazi stabilizators and set the trajectory of the greater natural movement at a glance of anatomy.
Look at these visnovoks, which dumbbell press is a miraculous alternative to pants. And it is necessary to beat yoga, like at the same time from the bench press, and independently. To fight tse, as it was supposed to be more, for the diversity of the navantage, that the training of the deltas is the key official.
Rod pull up to the boarding (shoulder broach)
One more basic right, without pumping up your shoulders to significant expansions, you won’t be able to. Like in the front, pulling the bar to the back of the back of all three bundles of the deltoid meat, but now the accent of the forward lies on the back of the bundles. And it's really important! Firstly, to the fact that the posterior bundle is always visible at the development, to the fact that its anatomical function in life is very rare. And in a different way, this bunch of rosemaries is bigger for two rows, which means that the main mass is given to the same wine.
Isolation right for training deltas
Isolyuyuchi have the right to click in order to direct the focus as accurately as possible to a specific m'yaz. By themselves, the stench will not give you the desired masi, but if you have basic rights, the effect will be colossal. So Isoluyuchi have the right to give the opportunity to train a bunch of deltoid m'yaz okremo in others. Set the numbers right after the basic ones, as much as possible on your shoulders. Don't beat the important vags! At the first place, there is an ideal vikonanny technique. You are guilty of watching the strain in the m'yazi from the very cob to the end.
The order of insulating rights is necessary to change on skin training on the skin. Vtіm, at the same time we won’t be on whom we are talking, we’ll talk about it in the article, with the complex right on the shoulders. And now let's move on to looking at the skin insulating right.
Breeding dumbbells standing
Tsya is right to accurately bombard the middle (bіchni) bunches of deltoid m'yazіv. You need to be as focused as possible on the whole mass, hitting the weight of the dumbbell less than the middle weight of the shoulder. Do not beat the right to Rivkov's style. To escape the inertia, to make small pauses at the lower and upper points of the movement. Remember, you are guilty of FEEL short and away from the liver itself in the middle of the shoulder. If it’s important, then try to change the vag or win with the right one hand.
Lift dumbbells in front of you
Here, the emphasis is already on the front bundles of delta-like m'yaza. Like in the front right, you need to focus on the technique of the right, and not on the vase of the projectile. Your smut task is to aimly pump the front parts of the shoulder muscles and see all the pressure, like you can take the stink.
Yogo can be beaten not only with two hands, but also with a skin hand. It is also possible to modify the qiu to the right and winkling under, trimming the dumbbells with a neutral grip (long turned to the body). Tse allow even more advancement of the front delta.
Breeding dumbbells at the nakhil
Such a variant of appointments for targeting on the rear delta. Give him special respect. We have already said more about those that the rear deltas may be a priority for you. Trim your back practically in parallel with your back. Rest your head in the lava, mark your stamina, and that means repair the mental connection between the brain and the mud, so, in your line, help you to be more wise. Also, for a greater effect, apply a stretch of the mustache to the right to trim the lines, less than a trifle bent. Hands mayut buti practically straight.
Zvorotni razvedenny at the simulator
One more time garne right for rear bundles of deltoids. Cream of a direct injection on the delta, it also spriya zmіtsnennu drіbnih m'yazіv-wrappers of the shoulder, in view of which to lay the result of practical in all rights on the shoulders. With the right technique, vikonannya, you will rightly be even more effective. Likewise, as all isolyuyuchi have the right, it also means that you have the maximum concern for the correctness of the vikonnanny, and not for the vase.
Porada: On skin training, hit qiu to the right in front of the complex as a warm-up with a small vag.
Right shoulder complex
Theory was sorted out, the hour of practice has come. Now, if you know with what right to swing your shoulders the best, you have lost your mind about their sequence and actual nuances.
Also, on the day of shoulder training, start with basic rights and finish with insulating ones. The shoulders are so well padded that the stench is more likely to react not to the arm, but to the general training. And tse means that the number of repetitions in the case may be 8-15 times for basic rights and 15-20 times for insulating. Prote progresіyu navantazhen nіhto skasovuvav, remember about tse.
I have found the most important moment in the training of the shoulders - the diversity of the tension. Shoulders, as they say more, more folded in your life. Their anatomical function is also foldable. Snowballs are weak. Knowing the nuances, one can say that the shoulders react badly to the pressure and chime to it, all at once. I shoulders can not be actively vantage with important grips for two.
Even the situation is not simple, but it is still possible to win. Raznomanіtnіst is right to change the current order - the axis is the key to success! So, let’s say, on one training session, you can use a seated barbell press, a sitting dumbbell bench press, a bench press in Smith’s simulators, a standing barbell bench press, etc.
As far as insulating rights, you don’t particularly remember them, then the sequence can be easily replaced. So, if at one training session you started with the dumbbells at the sick, then at the offensive position you have the right to finish, say, with the dumbbells in front of you. And if you don’t want to fool around, then just win the training options, lowered below (before the basic rights, win 2 walks with a light weight):
(Description of that technique of vikonannya is right to marvel at the division "").
Question "How to pump up your shoulders in home minds?" forewarn the motivation. Tse mozhe buti bazhannya turn the maiden to yourself, or call friends, like dosi respected you as a weakling. Whether it be different, it is necessary to want to, and then we will actively work. The shoulder should be designated, as the main m'yazi it is necessary to build up, so that the relief of the shoulder girdle is polished.
Let's take a look at the functions of the shoulders:
- Deltoid m'yaz. May the surface be roztashuvannya, that it is good to be smeared under the skin. Cirrus bud with a wide cob, divided into anterior (clavicular), middle (acromial) and posterior (scapular) parts. Actively follow the physical challenge shvidky rostannyam m'yazovoi masi. With regular training, it will increase the width of the shoulders and improve the outline of the relief.
Functions of m'yazyv delti:
- The middle part, quickly, move the arm back 70 degrees.
- Front - folds, she turns her shoulder in the middle, lowers her hand.
- Back - rozginaє shoulder name, forward that ubіk.
Shvidko pump up qi m'yazi it is necessary to correctly pіdіbrati the complex is right. For the improvement of the deltoid mass in the home, it is miraculously possible to manage with a variety of dumbbells with a weight of 20 kg.
- The triceps are the great three heads of the shoulders, which signify their main body. On the triceps fall two thirds in the form of the mustache of the shoulder mass. The main function is to open the front and straighten the hand.
- Biceps - beautiful two-headed large m'yazi shoulders. Take the fate of the fallen vag. Navit trohi training biceps effectively looking.
Function of the biceps:
- Shoulder bending at the shoulder pad.
- Crying in front of the face near the smoky loam.
With regular trainings, wind up at home minds, the m'yazi quickly increases in the body, giving an effective relief to the shoulder girdle. Vidzhimannya with dumbbells can obviously increase the weight of the mass.
Constructive podhid
In domestic minds, with great weights from dumbbells, you can easily increase the amount of m'yaza. To borrow two or three for a day on all kinds of shoulder is enough to get a good result already in a couple of months.
Download delta-like mud
- Pumping the back and front beam of the delta.
- Take dumbbells in your hands, lift them to the river chest. Sweat enough to hold them over your head.
- Spread the arms wide, carefully lower the dumbbells back.
- Practice over the middle bundle of the delti. Right "Arnold's press" is already popular among athletes. Yogo is not easy to win at home minds. Correctly yoga vikonannya can look at the video. It is recommended to work 10 times on the network.
- Stand straight, legs are 30 cm wide
- Take the vantage up to the hands and lower the air of the body.
- By heart, without rivkiv, lift her to lower her hands uphill through the sides.
Adjust the weight of the dumbbells independently. It is important to know that the hands can rise to the same height.
- The front bunch of m'yaza was wrapped around better.
- Vykhidne camp - like the above-described occupations.
- Take the dumbbell in your hand.
- Gently raise your hands to the level of the breasts, or a little more. We win five sets for 15 repetitions.
For a first-hand experience, you can watch the video
Practice over the biceps
Drawing hand-drawn hands with dumbbells sitting. The number of repetitions is up to 20 times.
- Sit on the steel, the legs of the troch were killed.
- Roztashuvati hand with vantage between legs.
- The hand with dumbbells in the elbow rests on the knee.
- Vikonuemo zginannya that razginannya.
Download triceps
Folding hands from a dumbbell over the head:
- Sit on the steel with a straight back.
- Vantage at the right hand.
- Gently straighten the arm from the vag of the mountain.
- We bend our hand in the elbow and we bring the dumbbell back for the sweatshirt.
- Pіslya in the air, that zatrymki is dumb, lift the dumbbell, straining trigolovy m'yaz.
- There is less liquor suglob.
- The front of the head is crumbling, the shoulder parts of the arm are not broken.
Like you’re talking, like pumping up your shoulders in your home minds, you can look at the report video.
Vіdzhimannya vіd pіdlogi it is possible to badly pump up m'yazi triceps at home. Adzhe essence tsієї right taka itself, like bench press in the gym, only navpak. Right z vіdzhimannyami mayut great metabolic effect. Regular training to give you the ability to pump up volume of m'yazi. To increase the vanity, you can vicory a backpack from the vantage, or you can wear a katana on the back of a child.
Don't forget to eat properly. The diet is responsible for the revenge of the protein, which is the budding material for the m'yaziv. To that, meat, fish and eggs should be included in the diet of the exerciser. Vuglevodi - tse strength for vikonannya training. Plant grain bread and brown rice.
In order to quickly pump up the wide shoulders of the booth with dumbbells, it is necessary to vibrate the training system. It is right to choose the right one, to take that optimal frequency, without a doubt, to bring it to the required result. Pumping up the torso and side of the stove will be an additional bonus for patience and practice.
